24 Best Yoga Poses For Weight Loss That Will Actually Work
Maintaining a healthy weight is a long and difficult process if you don't use the right strategies. To practise yoga with the intention of losing weight is a novel approach that has attracted widespread interest. Despite the common misconception that yoga is a low-impact exercise, there are certainly physically difficult yoga practises. Asanas in yoga that require more movement and effort are more likely to result in a caloric deficit and weight loss. Physical forms of yoga, in particular, may be an effective tool in the fight against excess pounds. Yoga's calming effects and the heightened self-awareness they bring about may also be beneficial in the battle against extra pounds.
Yoga for Physical Conditioning
Here are the top yoga positions for draining away fat in certain areas of the body: the face, the arms, the shoulders and upper back, the abdominal region, the legs, the calves, and the hamstrings, and the hips.
Yoga For Facial Fat (Approx. 2 minutes)
Simhasana, or the "Lion Pose," is a popular yoga posture.
Besides relieving tension, this asana is great for toning the face muscles. Everyone, regardless of age, is capable of striking this simple position. The face muscles, torso, and spine are all stretched while you sit in Lion Pose and thrust your tongue out.
Precautions
There is zero possibility of any harm happening. Take the asana while seated on a chair if you have problems maintaining the posture.
2. Jalandhara Bandha
Sitting in this posture for breathwork is a great method to loosen up the muscles in your neck and build muscular tone. The chin muscles get a workout when you push your chin to your chest. The practise of holding your breath has other benefits, including facilitating lung cleansing and enhanced breathing.
Precautions
Do this bandha only under the guidance of an experienced yoga instructor if you have respiratory problems. If you have heart or blood pressure problems, it's important to keep breathing normally.
B. For The Arms (Approx. 5-6 minutes)
3. Adho Mukha Svanasana or Downward Dog Pose
The Adho Mukha Svanasana requires you to hold your own weight. The upper body must rest on the hands. You can get your biceps and forearms in great shape by doing this.
Precautions
If you have carpal tunnel syndrome, you should not do this asana.
4. Chaturanga Dandasana
Pose of Chaturanga Dandasana, also called Low Plank Pose or the Four-Limbed Staff Pose. To maintain this position, you must hold your body off the ground by leaning on your hands and engaging your core. It does more than just tone your arms; it strengthens your biceps and triceps as well.
Precautions
If you're nursing a sore hip or shoulder, don't even think about doing this. Consult a trained yoga teacher for guidance on creating new sequences.
5. Ardha Pincha Mayurasana or Dolphin Pose
When you're struggling to keep your upper body afloat, your arms become the pivot point around which the rest of your body pivots. The biceps, triceps, and arms all benefit from this asana's toning and strengthening effects.
Precautions
This asana doesn't need any special skills or equipment, therefore everyone can accomplish it. If you have any kind of shoulder or neck injury, however, please proceed with caution.
6. Urdhva Mukha Svanasana or Upward Facing Dog Pose
Stretching the arm muscles and maintaining body balance are also part of this asana. Arms, biceps, and triceps may be toned in a very short amount of time using this method.
Precautions
If you are pregnant or have injured your wrist, you should not practise this asana.
C. For The Shoulders And Upper Back (Approx. 4-6 minutes)
7. Bharadvajasana or Seated Twist Pose
This position, which requires a deep twist, is an intermediate-level asana that can be mastered by anybody with regular practise. It aids digestion, boosts shoulder mobility, and increases upper-body flexibility.
Precautions
If you have knee, hip, or back problems, proceed with caution.
8. Ardha Matsyendrasana
To achieve this position, you must coordinate the movement of your shoulders, neck, and spine. As you twist rapidly from side to side, you'll strengthen your abdominals, upper body, and sides.
Precautions
If you have back or spinal issues, please proceed with caution.
D. For The Midriff (Approx. 5-7 minutes)
9. Navasana or Boat Pose
This asana resembles a boat or a see-saw and requires you to balance on one foot. The same principle applies, only this time the centre of gravity shifts to the stomach. Here's something that will help you lose that tummy fat once and for all. You can have toned abs with a little work.
Precautions
If you have trouble sleeping due to a herniated disc, spinal injury, or other condition, you should avoid this asana.
10. Matsyasana or Fish Pose
This asana resembles a boat or a see-saw and requires you to balance on one foot. The same principle applies, only this time the centre of gravity shifts to the stomach. Here's something that will help you lose that tummy fat once and for all. You can have toned abs with a little work.
Precautions
If you have trouble sleeping due to a herniated disc, spinal injury, or other condition, you should avoid this asana.
11. Anantasana or Vishnu’s Couch Pose
The abdominal muscles are strengthened and toned in this posture. As you stretch, you'll notice a change in attention to both sides of your body. The digestive system and blood flow are both boosted by this asana.
Precautions
Do not attempt this asana if you have any preexisting conditions that cause pain or stiffness in the neck or hips.
12. Bhujangasana or Cobra Pose
An essential part of the Surya Namaskar sequence, this graceful asana targets the upper body. . The result is a grounded stretch for the abdominal muscles.
Precautions
If you're expecting a child or have a hernia, you shouldn't do this asana.
E. For The Thighs (Approx. 6-8 minutes)
13. Baddha Konasana or Cobbler Pose
The inner and outer thighs are strengthened by holding the Cobbler Pose. The legs may be fluttering like a butterfly for a unique take on this stance, thus its alternative name, the Butterfly Pose. An added bonus is that it calms your lower body with no effort.
Precautions
If you're nursing a knee injury, you should probably refrain from doing this.
14. Malasana or Garland Pose
A way of standing that reduces the risk of developing a big belly from sitting all day. Thigh, groyne, and hip flexors get a good stretch. In addition to increasing flexibility, it also strengthens the muscles on the inside and outside of the thighs.
Precautions
If your knees or hips hurt, you shouldn't do this asana.
15. Anjaneyasana or Crescent Pose
The lungs are the focus of this posture, which helps tone the hip flexors, thighs, and calves. With regular practise, you may feel the tension melt away and your range of motion expand.
Precautions
Do not do this asana if you have a history of knee injury or cardiac conditions.
16. Ardha Bhekasana or Half Frog Pose
One of the most difficult stances, Half Frog Pose yet yields significant benefits. The hip flexors, quadriceps, and hamstrings all benefit from this exercise. Because it increases blood flow, you'll feel invigorated.
Precautions
If you suffer from chronic discomfort in your neck, shoulders, or lower back, you should not practise this asana.
F. For The Calf Muscles/Hamstrings (Approx 5 – 7 mins)
17. Padangusthasana or Big Toe Pose
Position that elongates the hamstrings and strengthens the calves. It's great for your kidneys and liver, and it also helps strengthen your thighs, legs, and back.
Precautions
This is a simple stance that even a beginner can master. However, novices may need some practise before they can comfortably extend and bend.
18. Parsvottanasana or Pyramid Pose
Since this posture requires a significant amount of side-to-side stretching, it is also referred to as the "Intense Side Stretch Pose." As you hold the final position, you'll feel a surge of strength in your quadriceps, calves, and hamstrings. Simply said, it's a simple approach to get stronger legs.
Precautions
Pregnant women and those with hamstring injuries should avoid this position.
19. Virabhadrasana 2 or Warrior 2 Pose
The Warrior 2 Pose is an invigorating stretch for all the muscles below the hips that also helps you gain stamina and strength. As the advanced version of the Warrior Pose, it has several advantages beyond the obvious ones of toning and strengthening the legs. It works like magic on sciatic pain.
Precautions
If you suffer from arthritis, high blood pressure, persistent knee discomfort, or diarrhoea, you should not practise this asana.
20. Upavistha Konasana or Wide Angle Seated Bend Pose
A good way to visualise this is as a sitting version of a "split" in the dance world. Tight abdominal and hip muscles are lengthened and toned by this deep stretch.
Precautions
This is a more complex stance, but there is no danger in trying it. If you suffer from lower back discomfort, though, you should prop a pillow or blanket beneath your torso as you watch TV.
G. For The Hips (Approx. 5-6 minutes)
21. Garudasana or Eagle Pose
The Eagle Pose is a complicated yoga position that requires you to work your legs, arms, and core while also expanding your chest and shoulders. Finding your footing while balancing is a great way to work on core and hip strength.
Precautions
If you're experiencing knee, shoulder, or ankle discomfort, you should avoid this asana.
22. Ananda Balasana or Happy Baby Pose
This is a fantastic position since it extends your whole lower body. The hip bone is at the centre of attention as it splays out perpendicular to the ground. Inner thigh, groyne, and hamstring muscle toning and strengthening is a side effect.
Precautions
If you have a stomach bug or diarrhoea, you should probably stay away from this position. It's important to modify the position for pregnant women.
23. Rajakapotasana Or Pigeon Pose
The hips are strengthened by the extensive stretching of the legs, spine, and chest. When you're in this asana, your whole front half faces forward, and the only part of your anatomy that protrudes is your hip. The result is a strong strengthening of the hip flexors.
Precautions
Though deep and engaging, this asana is best practised under the guidance of an experienced teacher if you have tight thighs or hips.
24. Supta Baddha Konasana or Reclined Bound Angle Pose
To expand the hips and strengthen the inner thighs, try this asana. Holding the position of folded legs with the toes together strengthens the hip flexors. The hips and thighs get a lot of relief from the stress of holding this asana.
Precautions
If you're experiencing lower back discomfort, knee or groyne issues, you shouldn't undertake this asana.
Warning: Pregnancy is not the time to start a weight loss programme. For advice on which yoga postures you may safely execute, it's best to consult a yoga expert.