Most people think of Yoga as something that helps calm the mind, but there is more to it than you think. If done with dedication and discipline, yoga can help you lose weight and stay in shape. While it is true that in comparison to high intensity workouts, yoga burns lesser calories but some of the yoga flows, when done at a moderate to high speed, can make you sweat like no other workout.

Yoga, the wonder tool for intensifying one’s mental and physical health, is an ideal aid for weight loss. It acts like an aerobic exercise when done at a moderate speed, helping one to get in shape. Yoga’s popularity is growing worldwide day by day, and the number of asanas that burn more calories than intense workouts is also increasing. Countless poses will tone your body while also helping you in losing weight. And many are unaware of yoga’s numerous benefits, the most notable of which is weight loss.

Here are ten yoga asanas that you may do anywhere, at any time, to help you reduce more weight than heavy workouts

  1. Trikonasana (Triangle Pose)

To perform this pose, stand straight with your feet wide apart and hands straight parallel to the ground. Now bend on your left side and try to touch your left foot with your left hand. Stay in this position for 10-20 seconds and repeat with the other side.

The twisting motion of the asana helps to improve the digestion and reduces the fat deposit from the belly. The pose engages the muscles of your legs and arms and helps you build more muscles tissues.

  1. Virbhadrasana (Warrior II pose)

Virabhadrasana, also known as a variation of the Warrior pose is a yoga asana which cannot just help you lose weight but also flatten abs since it concentrates on the core body muscles.

Doing all three variations of the Warrior pose can help you lose weight, burn belly fat and tone muscles in an effective manner. This is also a great way to keep your muscles engaged for a long time.

Virabhadrasana is slightly different from the Triangle pose. Slowly straighten your legs to make you more upright. Place the rear leg heels on the ground, ensuring the knees don’t move too far from their initial posture. Holding your body balance in this position, strive to shift your upper body sideways. Both hands must be on each side. Keep this stance for at least five breaths before swapping and restarting the process.

With each sharp breath intake, you’ll notice increased concentration and blood circulation in your respiratory system. Keep a balanced distribution of body gravity on each body’s four sides. You should also have your hands pointing down rather than upwards. Hold 15 seconds, repeat.

  1. Upwards dog (Urdhva Mukha Svanasana )

To perform this pose, lie flat on your stomach with hands extended forward and palms facing down. Now keep your hands right below your shoulders, lift your upper body and look up. Your lower abdomen and thighs should be flat on the floor.

  1. Utkatasana (Chair pose)

For this pose, stand straight with your feet joined together and hands by your side. Now raise your arms above your head such that your palms face each other and now bend slowly from your knees, exactly like you’d do in a squat position. Your thighs should be parallel to the ground. Stay in the position for 10-15 seconds.

  1. Navasana (Boat Pose)

As the name suggests, your body looks like a boat when in this position. To perform the asana, lie flat on the ground with your hands by your side. Now slowly lift your upper body and legs, such that your body forms a V shape. Keep your hands straight, parallel to the ground. Stay in the position for 10-20 seconds.

  1. Extended Side Angle pose (Utthita Parsvakonasana)

As you stand upright, spread your feet and hips apart and keep your arms at your sides. Extend your arms upwards and around yourself in a tight embrace. Make a bending motion from your torso onto your left side with your hands clasped together. Repeat on the opposite side.

  1. Bow pose (Dhanurasana)

To perform this asana, lie flat on the stomach. Now slowly start lifting your upper body, just like you do in cobra pose and simultaneously also lift both your legs. Now hold your legs with your hands and stay in the position for as long as comfortable.

  1. Bridge pose (Setu bandha Sarvangasana)

For this pose,start by lying on your back, with knees bent and feet flat. With your heels firmly placed on the mat, lift your tailbone up such that your hips and lower back are off the mat. Place your hands under your hips and lace the fingers together.

Use your glute muscles, hamstrings and abdomen to hold your bottom and back up. Release your fingers and slowly lower your tailbone back down. Relax and then repeat.

  1. Child’s pose (Balasana)

This pose is comparatively easy to perform and you can do it between other challenging asanas. Start by sitting on the floor in Vajrasana. Now lower your head down on the mat by resting your belly on the top of your thighs. If you are a beginner, your head might not touch the mat, but that’s okay. Stretch your hands forward, with your palms touching the front of the mat, right in front of your head. Hold the position for 10-20 seconds and relax.

  1. Plank pose (Phalakasana)

Plank Pose is an exceptionally effective workout to help you lose weight and tone your abdominals. Lie flat on your stomach. Now slowly lift your body from the mat by using the pressure of your hands. Your body should form a straight line from head to heels. Your wrist should be on the mat and your shoulders should be right above your wrist.

The position will look similar to a push-up position. Hold the position for a few seconds by keeping your abdominals engaged and then slowly relax.


Before we conclude the article, it’s important we tell you that the results of these Yoga asanas vary from person to person. The amount of weight you lose totally depends on your current body weight, lifestyle and commitment levels. So, if you are serious about a positive body transformation, then it’s time to get the Yoga mat rolling!

Yoga asanas an Indian form of mind and body rejuvenation, has significant benefits for all, from people who are obese and want to shed weight to people who want to relax. It is an age-old treatment for a well-toned and healthy body and a stress-free mind. Yoga(asanas) not only aids in weight loss but also promotes a balanced physical and mental wellbeing.