11 Best Yoga Poses to Get Back in Shape Quickly and Easily

Are You Looking For Healthier Ways To Maintain Your Ideal Weight?

It’s no longer secret that yoga offers a lot of potential benefits which provides inner peace and body awareness.

Yoga is the powerful way to attain inner and outer fitness at the same time. It can improve your severe body function, detoxify your body, and bring natural glow, weight loss and many positive changes that you can’t imagine for improving your life.

But which yoga pose works effectively for weight loss?

Here, as per our yoga expert, we have created a list of 11 yoga pose for weight loss that can be very effective only if practiced regularly.

Let’s now talk about a few simple yoga asanas that will help you will help you achieve your fitness goals faster!

Get Ready to Twist and Turn the Fat Away!

Begin your weight loss journey with these yoga poses that will help you to burn fat, build muscle tone and give you more flexibility.

#1. Surya Namaskar

Yoga for weight loss

Surya Namaskar is one of the most well-known and widely practiced yoga asanas that will help you to lose weight. Start your early morning yoga routine with sun salutation to ease out body stiffness.

Surya namaskar comprises of twelve different yoga poses that focus on different parts of the body. Moreover, it also helps to strengthen your entire skeletal system and is an important yoga pose for weight loss because it prevents building up of fats.

#2. Virabhadrasana-I [The Warrior Pose]

Yoga for weight loss

Virabhadra’s Pose is also known as the Warrior Pose as this is considered the most graceful postures in yoga. This asana will help you to strengthen your muscles, tone the lower back, the arms and the legs.

Virabhadrasana is a powerful standing pose that stretches the whole front side of the body while strengthening the thighs, ankles, and back.

How It Works?

  • Stand erect and spread your legs about three to four feet apart.
  • Stretch one of your legs back and with the other leg going into a lunge position with your knee at a ninety-degree positioning.
  • Raise your arms up to the height of the shoulders making parallel to the ground.
  • Breathe out and twist your right knee in a way that knee and ankle makes a parallel line.
  • Hold the pose and Breathe normally in and come to the standing position.

#3. Trikonasana [Triangular Pose]

Yoga for weight loss

Trikonasana is helpful in stretching the muscles and improve the regular bodily functions. This asana proves how yoga is effective in not only stretching and strengthening the body but also in sharpening and balancing the mind.

How It Works?

  • Start with a wide-legged stance.
  • Turn your right foot out and stretch your arms out, wide open pushing the right side of your waistline over your right leg and slowly go down, facing downwards with a flat back.
  • Keep your right palm on the ground with your left arm stretched upwards.
  • Repeat the other side.

#4. Purvottanasana [Upward plank]

Yoga for weight loss

Want to build strength in your arms, wrists and spinal area? Then plank poses are considered one of the best for you! Purvottanasana is a great combination of strength and spirituality.

This asana will help you to work extensively on your back, shoulders, arms, spine, and wrists and fortifies muscles. It is also great for the respiratory system.

How It Works?

  • Stand in the staff position or Dandasana placing your hands behind your hips in such a way that your fingertips are facing towards your feet.
  • Bend your knees after placing your feet on the floor.
  • Exhale, Push your hands and feet strongly on the ground in such a way that your hips and shoulders are parallel.
  • Include your spinal muscles as you straighten out your legs and point your toes outwards.
  • Raise your hips as high as possible, and keep your gluts firm and also keep your legs strong.
  • Now raise your mid-section (chest) up and permit your shoulders to roll onto your back.
  • Remain in the pose about 5 to 6 breaths and get into the initial pose.

#5. Navasana [The Boat Pose]

Yoga for weight loss

This is one of the well-known yoga poses for core strength of the body as it works on your legs, inner thigh muscles as wells as hips. Navasana deeply challenges the abdomen, spine, and hip flexors, building strength and steadiness at the body’s core.

How It Works?

  • Begin in a seated position with your knees bent and your feet flat on the floor.
  • You lie down on your back and as the name suggests go into a V-shaped position resembling a boat.
  • Try to hold the position for 10 seconds. You will feel your stomach muscles going for a toss but trust me, this will kill that stubborn belly fat.

#6. Bhujangasana [Cobra pose]

Yoga for weight loss

This Asana is also known as cobra pose as it reflects the posture of a cobra that’s a great aid for the digestive fire, helping to purify the body. This yoga move will help you to strengthen the entire shoulder area and creates more flexibility into the lower back.

How It Works?

  • Lie on your stomach and place your forehead on the floor.
  • Spread your hands underneath your shoulders, keeping your elbows close to your body.
  • Taking a deep breath in and slowly lift your head, chest, and abdomen while keeping your navel touching the floor.
  • Pull your torso back slowly and off the floor with the support of your hands.
  • Focus on your breathing and Keep your shoulders relaxed.
  • Hold the pose for a few seconds in the beginning stages.

#7. Baddha Konasana [Butterfly Pose]

Yoga for weight loss

This Asana is really very easy that anyone just can do it. This yoga move will help you to enhance the flexibility of your hips, feet, ankles, and knees. The consistent practice of this pose enhances the functioning of the reproductive system in women.

How It Works?

  • Sit erect and bend your knees by bringing feet as close as possible.
  • Hold your feet tightly with your hand.
  • Inhale deeply. While exhaling press the thighs and knees down toward the floor by pressing your elbows on thighs or on the knees.
  • Keep breathing normally and start flapping like a butterfly by bringing thighs up and down slowly.

#8. Matsyasana [The Fish Pose]

Yoga for weight loss

This asana stretches the intestines and abdominal organs and is useful for all abdominal ailments. Matsyasana is a great way to beat stress and stimulates your spine, cervical muscles, thorax, rib cage, and the lungs, thus relieving your fatigue almost instantly.

How It Works?

  • Lie flat on your back and make sure your hands are placed comfortably beside your body.
  • Make sure your arms are straight, with palms laid out on the mat.
  • Gently, bring your palms in under your buttocks.
  • Tip your head backward slightly with your torso resting on the floor. Hold for a minimum of 30 seconds.
  • Inhale and use your forearms to lift your chest, shoulders, upper back, and head off the mat.
  • Bring the top of your head to rest on the mat and hold this position for a minimum of 30 seconds.
  • Return to the initial position.
  • Relax and Repeat the process 6-8 times.

#9. Anantasana [Sleeping pose]

Anantasana is one of the most important asanas in yoga that encourages you to delve deep into your mind. This yoga pose is also known as The Vishnu’s Couch Pose.  This asana will help you to increase your focus, strengthen the back and abdominal muscles and also reduces belly fat.

How It Works?

  • Lie down on the ground & gently turn to the left.
  • Raise your right arm over your head so that your arm is perpendicular to your body.
  • Arouse your head and hold it with the support of your left palm.
  • Bend your right leg at the knee, and reach for your big toe with the right arm. Grab it using the first two fingers and the thumb.
  • Stay stable for a few seconds as you prepare to maintain balance.
  • Exhale and stretch the right leg towards the ceiling. Stretch as far as you can, ensuring your arm and leg are perfectly straight.
  • Hold this pose for a few seconds. Then, release.

 #10. Vriksasana [The Tree Pose]

Yoga for weight loss

This is one of the initial asanas that should be practiced before any other yoga asana as it helps you to bring balance to our body. Vriksasana is a standing pose that helps you to strengthen the spine and muscles. It’s really harder to balance in this pose than it looks!

How It Works?

  • Begin with a standing position and Keep your back straight.
  • Bring your left foot in to rest on the inside of your left thigh.
  • Keep your hands pressed together at your heart to help with balance, then try lifting them above your head with your hands pointed towards the ceiling.
  • Hold for 30 seconds, and repeat on the other side.

#11. Sarvangasana (Shoulder Stand)

Yoga for weight loss

This is one of the advanced yoga moves wherein the whole body is balanced on the shoulders. Sarvangasana is also referred to ‘Queen of asanas’ as it helps you to maintain mental and physical health.

This asana also helps you to strengthen all the internal parts of your body and keeps it healthy and strong.

How It Works?

  • Lie on your back with hands on your sides.
  • Keep the legs straight in knees with toes pointing to the sky.
  • Try and keep the body in a straight line from the chest to the tips of the toes.
  • Head straight and eyesight fixed on the toes.
  • Now, Keep breathing deeply and stay in the posture for 30-60 seconds.
  • Make sure that the trunk is raised enough vertically so that the chin can comfortably rest against the chest.
Final Words

If you’re struggling to manage your weight and feel accepted by others, Yoga is a great way to improve your fitness in a secure, non-competitive space.  There’s no better time to start taking care of yourself than right now!

So, What are you waiting for! If you’re just starting out on your yoga weight loss journey, check out these awesome how-tos.

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Jenny Jasmine
Independent Nutrition Consultant & Regulatory Specialist in Food & Health Supplement Industries with over 6 years of experience. Highly proficient in all aspects of EU food law ensuring products and marketing copy is legally compliant. Get Me on Social Channels:   About Me Facebook     Instagram     Google+     LinkedIn

1 Comment

  1. Health Enigma says:

    Hello friends, Hope you’ve liked the post. We have shared all the effective yoga moves that will help you out on your yoga weight loss journey. Still, if you like to share anything you are free to comment on the given section below.

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