top of page
  • Writer's pictureSAP

Yoga for Weight Loss: Understanding Yoga's Role in Weight Loss

Yoga is much more than just a physical exercise. It is a mind-body practice that promotes a harmonious connection between body and mind. When it comes to weight loss, yoga works on many levels. Let us know about some of these stars-

  1. Mindful eating: Mindful eating is one of the cornerstones of weight loss. Yoga promotes awareness of the present moment, helping individuals make conscious choices about what and how much they eat.

  2. Stress Reduction: Chronic stress is the main cause of weight gain. Meditation on breath control and relaxation techniques by yoga helps in reducing stress. It also promotes a healthy mental state which aids in weight loss.

  3. Boosting metabolism: Some yoga poses stimulate the thyroid gland, especially those involving twists and inversions. It plays an important role in regulating metabolism.

Yoga for Weight Loss: Understanding Yoga's Role in Weight Loss

Yoga Poses for Weight Loss

Incorporating specific postures into your practice can make a significant difference when it comes to using yoga for weight loss. These asanas engage different muscle groups and promote flexibility, balance, and increased metabolism. Here are details of some effective yoga asanas for weight loss:

1. Sun Salutations (Surya Namaskar)

  • It engages multiple muscle groups.

  • Promotes heart health.

  • It increases flexibility and agility in the body.

2. Warrior Poses (Virabhadrasana)

  • Strengthens the core, thighs, and shoulders.

  • Improves balance and stamina.

3. Twisting Poses (Ardha Matsyendrasana)


  • Massages internal organs, aiding in detoxification.

  • Stimulates digestion, promoting weight management.

How to

  • Sit with legs extended, cross one foot over the opposite knee, and twist towards the bent knee, placing the opposite elbow outside the knee.

4. Plank Pose (Phalakasana)


  • Tones the abdominal muscles.

  • Builds overall body strength.

How to

  • From a push-up position, align the wrists under the shoulders and engage the core, keeping the body in a straight line.

5. Downward-Facing Dog (Adho Mukha Svanasana):


  • It keeps the entire body active and promotes calorie burning.

  • This improves posture and also strengthens hands and legs.

How to

  • Start on your hands and knees, lift the hips towards the ceiling, straighten the legs, and press the heels toward the floor.

6. Chair Pose (Utkatasana)


  • It strengthens the thighs, glutes, and core.

  • Also, the heart rate increases to burn calories.

How to

  • Sit back as if sitting in a chair, with arms extended overhead, and weight shifted into the heels.

7. Bridge Pose (Setu Bandhasana)


  • It Strengthens the back, glutes, and thighs.

  • Stretches the chest and spine.

How to

  • Lie on your back, bend the knees, and lift the hips towards the ceiling, clasping the hands under the back.

8. High Lunge (Utthita Ashwa Sanchalanasana)


  • Strengthens the legs, core, and hip flexors.

  • It Improves balance and stability.

How to

  • Step one foot forward into a lunge position, keeping the back leg straight and lifted.

9. Cobra Pose (Bhujangasana)


  • Strengthens the back muscles.

  • It opens the chest and improves posture.

How to

  • Lie on your stomach, place the palms near the chest, and lift the upper body while keeping the hips on the mat.

10. Seated Forward Bend (Paschimottanasana)


  • Stretches the spine, hamstrings, and lower back.

  • Aids in digestion and stimulates the abdominal organs.

How to

  • Sit with legs extended, hinge at the hips, and reach towards the toes, keeping the spine straight.

Before starting any new exercise routine, especially if you have a pre-existing health problem, consult a healthcare professional or qualified yoga instructor to make sure the poses are appropriate for your individual needs. Check out your nearest yoga studio for more.

Yoga routine for weight loss

1. Consistency

  • Aim to do at least 30 minutes of yoga a week and gradually increase your intensity and duration as your fitness improves.

2. Yoga with cardiovascular exercise

  • Combining yoga with aerobic activities such as walking or cycling increases the weight loss benefits.

3. Eat Mindfully

  • Along with your yoga routine, also practice eating mindfully. Chew food slowly, savoring each bite and paying attention to your body's hunger and fullness signals.

4. Stay Hydrated

  • Consuming adequate water is essential for metabolism and detoxification. Keep yourself hydrated before, during, and after your yoga session.

5. Psychological Aspects

Weight loss is not only physical but also psychological. Mental obstacles in weight loss can be removed through yoga.

6. Positivity

  • Focus on developing a positive body image of yourself through yoga. Focus on what your body can do rather than how your body looks.

7. Stress Management

  • Yoga works as a tool to relieve stress and prevent emotional eating, so include meditation in your daily routine for better mental health.

8. Yoga Journal

  • Write down in your yoga journal how your body feels and what changes happen to your mindset during and after yoga. Celebrate small wins while reinforcing positive habits.

The Benefit of Weight Loss Yoga

Weight loss yoga provides many benefits apart from weight loss. Some of the major benefits of yoga for weight loss are as follows:

1. A holistic approach towards health

  • Unlike fad diets, which focus only on weight loss, yoga promotes overall health. It not only focuses on the physical aspect of weight but also addresses the mental and emotional components, thereby promoting the individual's overall well-being.

2. Eating mindfully

  • Yoga encourages mindfulness, which then translates into mindful eating. With the practice of yoga, a person becomes more aware of his eating habits and starts making healthy choices, thereby developing a positive relationship with food.

3. Stress Reduction

  • Chronic stress significantly contributes to weight gain. Therefore, controlled breathing, relaxation methods, and meditation like yoga help in reducing stress and preventing stress-induced weight gain.

4. Improved Metabolism

  • Some yoga postures stimulate the thyroid gland like twists and inversions. A well-functioning thyroid is essential for a healthy metabolism, which plays a vital role in weight management.

5. Increased Physical Activity

  • Yoga combines strength, flexibility, and balance exercises. Regular practice increases physical activity, burns calories, and improves heart health.

6. Muscle Toning and Strength

  • Yoga postures engage different muscles of the body, leading to muscle toning and promoting overall strength. As you progress in your practice, your body becomes more toned.

7. Enhanced Flexibility and Range of Motion

  • Yoga involves dynamic movements and stretches that increase flexibility in the body. Increased flexibility not only helps in performing yoga asanas but also reduces the risk of injury in other physical activities.

8. Calorie Burn and Weight Management

  • Although yoga is not as intense as high-impact exercises, it still contributes to burning calories. Consistent exercise, along with a healthy diet, contributes to weight management and weight loss.

9. Improved Digestion

  • Yogasana stimulates the digestive organs, which promotes better digestion and absorption of nutrients. It relieves digestive problems and is beneficial for people suffering from swelling.

10. Enhanced Mental Well-being

  • Yoga involves mindfulness and meditation, which helps improve mental health. Decreased anxiety and increased mental clarity positively impact your relationship with food and lifestyle.

11. Long-Term Sustainability

  • Weight loss yoga has had its effect for a long time. In contrast, crash diets or intense workouts are challenging to maintain. Yoga is suited to different fitness levels and can be practiced throughout life.

Yoga for weight loss is a complete and long-term technique that goes beyond the physical component of losing weight.


1. How to lose belly fat fast yoga?

2. Which is better yoga or gym?

3. Which yoga burns the most calories?

4. How many calories do I burn in 30 minutes of yoga?

5. Is walking and yoga enough exercise?

17 views0 comments


bottom of page