Yoga And Weight Loss: 10 Asanas That Works For Beginners (2024)

The best thing about yoga and weight loss is that it can be done almost anywhere, and all you need is a yoga mat. You can practice yoga at home as well as join an online class, or check out the Fitelo page.

Yoga is an ancient practice that has been around for centuries. It is an exercise regimen that combines physical postures, breathing exercises, as well as meditation to promote balance and well-being. Yoga is known to reduce stress, improve physical fitness, and help create a sense of inner peace.

Whether you are a beginner or an experienced yogi, yoga is a great way to strengthen your body, mind, and spirit. With regular practice, you can experience a sense of balance and joy in your life and also burn excess fat.

10 Yoga Asanas For Weight Loss That Actually Works!

Yoga is a great form of exercise to help you lose weight because it can be tailored to your individual needs. There are different types of yoga that can be tailored to your fitness level, so there’s something for everyone. Additionally, yoga can help you build strength, flexibility, and balance, which are all important for weight loss. Here is a list of 10 asanas that will help you lose weight fast.

1. Chair Pose (Utkatasana)

How To Do It:

• Start in a standing position, with your feet together and your arms by your sides.
  
• Further, bend your knees and lower your hips, as if you are sitting in an imaginary chair.
  
• Raise your arms up towards the sky and press your palms together.
  
• Also, make sure that your spine is straight, your shoulders are pulled back, and your chest is lifted.

Benefits:

• Chair Pose Yoga is an excellent exercise for weight loss, as it works to strengthen the core, legs, and glutes.
  
• The pose also helps to increase balance, improve posture, and increase flexibility.
  
• Additionally, Chair Pose works to improve circulation and digestion, while also stimulating the heart and abdominal organs.

2. Triangle Pose (Trikonasana)

How To Do It:

• Start standing and step your feet wide apart.
  
• Further, turn your right foot out and your left foot in slightly.
  
• Raise your arms to shoulder height and bend your right knee to 90 degrees.
  
• Reach your right arm down to the floor and your left arm up to the sky.
  
• Gently twist your torso to the right and look up at your left arm.

Benefits:

• The triangle pose yoga is an effective pose to help reduce excess body weight.
  
• It tones the abdominal muscles, strengthens the spine, and increases flexibility in the hip joints.
  
• It helps to improve digestion and metabolism, thus aiding in weight loss.

3. Downward Facing Dog (Adho Mukha Svanasana)

How To Do It:

• Start in a plank position and press your palms into the floor.
  
• Further, lift your hips up to the sky and press your heels toward the ground.
  
• Keep your spine and legs straight and your shoulders relaxed.

Benefits:

• This type of yoga is great for stretching the shoulders, hamstrings, calves, and spine.
  
• It also helps to strengthen the arms, legs, and core muscles.
  
• Additionally, it improves circulation and digestion, which is required for losing weight.

4. Warrior I (Virabhadrasana I)

How To Do It:

• Start standing and step your feet wide apart.
  
• Turn your right foot out and your left foot in slightly.
  
• Further, raise your arms to shoulder height and bend your right knee to 90 degrees.
  
• Keep your left leg straight and reach your arms up towards the sky.

Benefits:

• Warrior I is a great pose for strengthening the legs as well as core muscles.
  
• It also helps to improve balance, posture, and flexibility.
  
• Additionally, helps to improve balance and concentration.

5. Warrior II (Virabhadrasana II)

How To Do It:

• Start standing and step your feet wide apart. Further, turn your right foot out and your left foot in slightly.
  
• Raise your arms to shoulder height and bend your right knee to 90 degrees.
  
• Reach your right arm forward and your left arm back.
  
• Keep both legs straight and your hips and torso facing forward.

Benefits:

• Practicing the warrior pose regularly can help to stimulate the abdominal organs, which can help with digestion as well as weight loss.
  
• The warrior pose is a calming pose, which can help to reduce stress as well as anxiety.

6. Boat Pose (Navasana)

How To Do It:

• Start in a seated position with your legs straight and your feet together.
  
• Lean back slightly and raise your legs up so that your body forms a “V” shape.
  
• Reach your arms straight out in front of you and keep your back straight.

Benefits:

• This is a core-strengthening yoga pose that helps to strengthen the abdominals, hip flexors, and back muscles.
  
• It also increases balance and stability and helps to reduce stress and fatigue.

7. Plank Pose/Dandasana (Kumbhakasana)

How To Do It:

• Start in a push-up position with your hands and feet on the ground. Keep your back straight and your core tight.
  
• Try to hold the pose for 10-20 seconds, or as long as you can.

Benefits:

• Helps in aligning the spine, making it an excellent pose for improving posture.
  
• It strengthens the back and helps prevent slouching.
  
• Engages the abdominal muscles, helping to tone and strengthen the core.

8. Bridge Pose (Setu Bandha Sarvangasana)

How To Do It:

• Start in a lying position with your knees bent and your feet flat on the floor.
  
• Further, lift your hips off the ground and press your arms and legs into the floor.
  
• Keep your spine and neck relaxed and hold the pose for 10-20 seconds.

Benefits:

• The bridge pose is an effective yoga pose for weight loss because it strengthens and tones the core and glutes.
  
• It also helps to improve digestion, which can help to reduce bloating and improve metabolism.
  
• Additionally, the Bridge pose increases flexibility in the spine and back, which can help to reduce strain and improve posture.

9. Cobra Pose (Bhujangasana)

How To Do It:

• Start lying with your palms flat on the ground and your elbows bent.
  
• Press your palms into the ground and slowly lift your chest off the ground.
  
• Also, keep your hips and legs on the floor and your neck and spine relaxed.

Benefits:

• The abdominal muscles are also engaged to help stabilize the body and protect the lower back from injury.
  
• Practicing the cobra pose helps to strengthen the spine and create a feeling of openness in the chest and shoulders.
  
• Additionally, the cobra pose can help to alleviate stress and fatigue, improve digestion, and boost energy levels.

10. Bow Pose (Dhanurasana)

How To Do It:

• Start lying with your arms by your sides.
  
• Bend your knees and reach your arms back to grab your ankles.
  
• Lift your chest off the ground and press your legs and feet into your hands.
  
• Keep your neck and spine relaxed and hold the pose for 10-20 seconds.

Benefits:

• It helps to tone the abdominal muscles, strengthens the back, and can help to reduce back pain.
  
• It is also beneficial to those looking to lose weight, as it helps to burn fat and calories.
  
• The pose also helps to promote good digestion and can help to relieve stress and fatigue.

Tips While Practising Asanas For Weight Loss By Yourself!

A few small tips can make a huge difference in your yoga journey. Remember these tips before getting started:

1. Wear comfortable clothing: It is important to wear clothing that is comfortable and does not restrict your movements. Choose lightweight, breathable fabrics such as cotton or jersey.

2. Warm-up: Before starting any yoga poses, make sure to warm up your body by doing a few stretches and breathing exercises. This will help you to avoid any injuries while doing yoga.

3. Focus on your breath: Focusing on your breath can help you to stay in the present moment and be mindful of your body’s movements. If you have difficulty focusing you may also try yoga for concentration

4. Avoid overstretching: Do not force your body into any pose and be mindful of how far you stretch your body. Overstretching can cause strain and injury.

5. Listen to your body: Pay attention to your body’s signals as well as adjust your poses and intensity level according to how you feel. Do not push yourself beyond your limits.

6. Be patient: Yoga requires patience and dedication and it may take time to master the poses. Do not be discouraged if you are not able to do a pose perfectly.

7. Stay hydrated: It is important to stay well hydrated during yoga practice. Drink plenty of water before, during, and after your practice.

A Final Verdict By Fitelo:

Yoga is an ancient practice that has been used to promote physical, mental, and spiritual well-being for thousands of years. While there are many different types of yoga it is better to start from the basics.

To maximize the benefits of yoga, it is important to practice regularly and make sure to focus on your breath and alignment.

For a peaceful and comfortable environment, you can try online yoga classes by Fitelo too.

Online Fitness Classes For Weight Loss | Live Workout Session

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Our brand-new fitness series includes live sessions on a variety of workouts like Zumba, Yoga, etc.

Fun Fact

Along with practicing yoga one more thing that contributes to effective weight loss is vitamin D intake. To fulfill this requirement if you can go out in the Sun for 10 minutes, preferably in the morning or mid-day for 3 days a week, it will give you your daily dosage of Vitamin D (400-600 IU per day).

Frequently Asked Questions

What Are Some Effective Yoga Asanas For Weight Loss?

Some effective yoga asanas include:

• Surya Namaskar (Sun Salutation)
• Vrikshasana (Tree Pose)
• Bhujangasana (Cobra Pose)
• Ustrasana (Camel Pose)

How Often Should I Practice Yoga Asanas For Weight Loss?

It is recommended to practice yoga for weight loss at least 3-4 times per week. Doing the same poses every day can get boring, so it is best to switch up the poses and practice different ones each time.

How Long Should I Hold Each Yoga Asana For Weight Loss?

If you are a beginner, it is best to hold the poses for only a few breaths until you feel comfortable. As you become more experienced, you can gradually increase the time you hold each pose.

Are There Any Yoga Asanas I Should Avoid For Weight Loss?

Generally speaking, it is best to avoid poses that involve a lot of intense backbends, twists, and inversions. These poses can cause strain and injury.

Contact Us Today

So, are you looking for proper guidance and consultation on your weight gain or weight loss problems? If yes, thenContact Us Todayand be a part of all those fat-to-fit stories. Our expert will help you attain your long-term fitness goals here.

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