Yoga Exercises For Weight Loss [2025]

Yoga Exercises for Weight Loss:

Yoga can help you lose weight as well as to increasing your ability to stretch and fostering contentment. It encourages a sustained, balanced method of health and general well-being, in contrast to intense activities.

Reason Behind Yoga and Weight Loss:

Weight loss is facilitated by the body burning calories with greater efficiency when its metabolic rate is higher. Which aids users in managing stress eating, choosing better foods, and avoiding overindulging. It aids in the development of lean muscular mass by using body weight as restriction. Gaining muscular tissue can help you maintain your weight by increasing the rate of your metabolism at rest. The cortisol a hormone that encourages fat storage, might rise in response to stress.

Surya Namaskar or Sun Salutations:

Sun Salutations are an exciting set of positions that are perfect for calorie consumption because they warm up the entire body and raise the heart rate. A sequence of positions, including Mountain Pose, Plank, Forward Fold, and Cobra Pose, are repeated in a flowing manner during Sun Salutations. They are a great full-body exercise since they improve endurance, mobility, and stamina. For better results, begin with 5–10 rounds each day and work your way up.

Virabhadrasana or Warrior Poses:

Strong standing postures that work big muscles and increase endurance are called warrior postures. You lunge and stretch one leg beyond you in each Warrior Pose. Warrior postures improve power, coordination, and persistence while also toning muscles. For fifteen to thirty seconds on both sides, hold each stance.

Utkatasana, or chair pose:

Chair Pose, sometimes known as the “yoga squat,” is a great way to build up your abdominal muscles and lower extremities. Place both feet together, bend your legs, and drop your hips as though you were reclining in a chair. Keep your arms out in the air. This pose increases calorie consumption and builds strength by targeting the lower body, the thighs, and abdomen.

Phalakasana or Plank Pose:

A core-strengthening stance that develops muscle in the back area, shoulders and and abs is planks position. With both arms horizontal beneath your shoulders and the entire body in an upward motion from the forehead to the heels, begin in the position of push ups Plank Pose helps tone the muscles in your abdomen, strengthens the center of the body, and promotes balance.

Navasana or Boat Pose:

Boat Pose, which targets the abs especially, is a great workout for balance and stability. Extend your legs, raise your feet off the ground, and sit with both knees arched. With both arms out in front of you and your backbone straight ahead, lean on your pelvic bones. This pose helps to build a thin midsection by strengthening the backbone, pelvic floor muscles, and core. Repeat two or three times while holding the stance for 15 to 30 seconds.

Setu Bandhasana or Bridge Pose:

Toning and tightening the thighs, lower back, and buttocks are all aided by Bridge Pose. Rest both of your legs on the ground, twist your knees, and lie on your lower back. Press your arms into the floor and raise your hips. The thighs, lower back, and glutes can all be toned with this stance. Hold for 30 to 60 seconds, then let go and do it again.

Dhanurasana or Bow Pose:

Bow Pose is a sophisticated backbend that strengthens the abdominal muscles and expands every side of the body. Bow your knees while lying on the abdomen, then lean back and grasp your ankles with both hands. Pull your ankle joints up while you raise your hips and chest off the ground. Bow Pose improves the back muscles, develops the abs, and aids with digestion. Repeat two or three times after holding for 15 to 30 seconds and letting go.

The Benefits of Power Yoga for Losing Weight:

Power yoga is a strenuous kind of yoga that is good for weight loss since it emphasizes muscle tone and heart health. It is a calorie-burning workout because it involves constant movement and faster changes between postures. It’s also a great approach to increase mental clarity, endurance, and movement.

Tips for Success:

• Yoga works slowly, so instead of concentrating only on outcomes, set reasonable weight loss objectives while loving the process.
• To increase your muscle tone, mobility, and stamina, try to do yoga three to five times a week at minimum.
• A well-balanced diet full of fruits, vegetables, complete foods, and lean meats can increase the weight-loss benefits of yoga.