Yoga asanas for weight loss: benefits and features of implementation

Yoga in the gym for weight loss

Steady and safe weight loss is a series of activities. It includes correction of regime and diet, as well as regular and systematic physical activity.

Most often, physical activity combines cardio and strength training, because aerobic exercises help break down fat cells, and strength training strengthens muscles, making the body fit.

Meanwhile, yoga classes, although they were not originally intended to reduce excess weight, but as an additional physical activity can be quite effective in the process of fighting excess weight.

Benefits of yoga for body and weight loss

Yoga classes for weight loss

When starting to practice yoga for weight loss, you should understand that you should not expect quick results - and this is the biggest and only drawback of yoga. But, given the long and systematic work in this direction of fitness, yoga becomes probably the most reliable way of stable and safe weight loss. In addition, it helps maintain weight loss results after successfully completing an intensive fitness program and prevents future weight gain.

This is because regular practice of yoga postures has such a positive effect on the human body:

  • the work of all systems and organs improves;
  • metabolic processes are accelerated;
  • Stimulation of weight loss;
  • Resistance to stress increases and the psycho-emotional state normalizes.

You should start practicing yoga by mastering the simplest asanas and gradually, as you gain experience, move on to more difficult yoga poses.

Yoga breathing practice for weight loss

Kapalabati is one of the simplest yoga exercises. It is based on correct breathing techniques and effectively activates weight loss. Kapalabat is done in this way:

  • stand up straight, feet shoulder width apart;
  • Take a sharp deep breath and at the same time exhale into your stomach;
  • Hold your breath and fix the body position for 2-3 seconds;
  • Breathe calmly and repeat this exercise, which helps to lose weight, at least 50 times.

While performing Kapalabhati, you should ensure that the body, except the abdomen, remains motionless. Gradually, the number of repetitions of this simple yoga pose should be increased to 100 times.

Yoga poses help in weight loss

Yoga poses for weight loss

To lose weight safely, you should regularly perform the following yoga poses:


Stand straight, spread your legs comfortably, while inhaling raise your hands over your head and while exhaling, stretch your whole body well without lifting your heels from the floor. Then you should bend your body down and place your hands on the floor, parallel to your legs. If the stretch does not allow you to reach the floor, then you can hold your legs with your hands and stretch in this way. When exhaling, you need to straighten and lower your hands. Uttanasana improves the functioning of the gastrointestinal tract and promotes effective weight loss in the abdominal area.

Virabhadrasana II

Standing straight, jump up and spread your legs wide, stretch your straight arms to your sides, palms down. Turn one leg to the side and transfer your body weight to it, bending the knee at a right angle. Bend the other leg towards the bent knee. Thus, both legs should be on the same line. Bend your head towards the lower limb and hold this position for 60 seconds. Repeat the entire sequence of actions, turning to the other side. This exercise helps to remove fat deposits on the sides and strengthens the muscles of the back and limbs.


Lie on your side with one leg crossed over the other. Raise your body, resting on the palm of your outstretched hand and the side of your leg. Raise your hand vertically upwards. It takes 30-60 seconds to hold this position, straining and stretching the stomach. Then you should switch to the other side and repeat this exercise to lose weight.


Stand straight, spread your legs shoulder-width apart. While inhaling, raise the upper limbs over the head and join the palms. Exhale, lower your pelvis, and sit at a level where your hips are parallel to the floor. You should be in a squat for half a minute, in no case do not remove your heels from the floor. This asana should be repeated 5-6 times to slim the thighs and abdomen.


Lie on your stomach on the floor, stretch your upper and lower limbs back, put your palms on your hips, bring your feet together. Exhaling, simultaneously raise the upper body and legs to the maximum height. Over time, as the muscles become stronger, only the stomach will touch the surface of the floor while performing this asana. Shalabhasana strengthens the spine, develops the muscles of the back and limbs and helps reduce excess weight.

Paripurna Navasana

Sit on the floor, keep your back straight, bend your lower limbs and place your feet on the floor. After exhaling sharply, bend your body back about 60 degrees, keeping your back straight. While exhaling, remove your feet from the floor, straighten your knees and raise your lower limbs to the level of your face, and stretch your upper limbs towards your knees. This position should be fixed for half a minute. Paripurna Navasana helps to lose weight in the abdominal area, strengthens the muscles of the press and improves the work of the digestive tract.

Chaturanga Dandasana

Lie on your stomach, place your palms on the floor at chest level, spread your legs shoulder-width apart. While exhaling, leaning on the palms and toes, raise the body so that it is parallel to the surface of the floor and maintain this position for the maximum time. This asana strengthens the muscles of the entire body and establishes correct posture.


Maintaining the original position as in the previous yoga pose - lying on the stomach at chest level with emphasis on the palms - while inhaling, raise the upper body, lean on the straight upper limbs, and while exhaling try to bend. back as low as possible. This exercise strengthens the deep muscles of the back and helps to lose weight in this part of the body.

Adho Mukha Svanasana

Standing with an emphasis on the palms and knees, while exhaling, spread the lower limbs and stretch the tailbone up, straighten the spine, without lifting the palms and feet from the floor. This position should remain for 30 seconds.


Lie on your back, it is convenient to stretch your lower and upper limbs, raise your palms up, close your eyes and rest for 15 minutes. This yoga pose is recommended to end the class.