6 Asanas to Help You Lose Weight

stretches for weight loss

Exercise is one of the keys to bringing yourself down to your desired rate, and yoga is often a part of a weight loss regimen. Are you looking into yoga for weight loss? If so, read on and check out some asana which can help you achieve your target weight!

1. The Plank


Few exercises are as simple, and infuriating, as the simple plank. This pose will challenge your entire core, burning calories and tightening the muscles in your abdomen. It’s a two-for-one deal: you’ll burn some calories and tighten your core which creates a slimmer waist.

The Plank is simple to assume. Lie face down on the floor, bring yourself up on your elbows, and keep your back straight. From there it’s a waiting game, and for someone new to being bendy it can be a rather painful affair.

If you have trouble consistently holding the elbow version of the asana for more than thirty seconds, you can also go with full extension of the arms. This is an easier position for most people, and it uses the core much less as it’s a more stable initial position.

2. Shoulder Stand

Shoulder Stand

The Shoulder Stand is sometimes an intimidating pose, but it’s quite easy once you’ve done it a few times. It uses your core muscles extensively for stabilization, which makes it a relatively active pose for the person performing it.

Performing a shoulder stand is simple enough: lay on your back and roll upwards. Support your lower back with your hands, and lengthen the body by pushing your feet towards the ceiling. Hold it for thirty seconds to a minute, then bring yourself back down slowly.

This pose has a lot of room for variation, but all of them lead to the same end: a tighter abdomen which looks great, and a few more calories burnt to throw on the pile of your daily exercise.

Please note that inversions aren’t a good idea for everyone. If you feel overly lightheaded afterward, you may want to stop. Likewise, it’s not a good idea for those with high blood pressure.

3. The Bow Pose

Bow Pose

The Bow takes some effort, but it can be attained quickly even by beginners. The benefits are mostly digestive as far as weight loss, but it also tones the shoulders and chest. It’s a beneficial pose for anyone without lower back pain.

The pose is simple to perform: lay on your face and arch your back upwards. Reach behind you and grab your ankles, then pull yourself tight… like a bow. This tension creates some isometric resistance, leading to a much more active pose than you’d expect.

The Bow is best used as a supplementary exercise to other Yoga asana and forms that create weight loss. It will help food digest thanks to the rigorous position, and that alone can help promote a faster metabolism.

This pose can be problematic if you have a past shoulder injury. If you feel pain in the joint after the pose or sharp pain at any time, cease until you’ve had a doctor take a look at your joint.

4. Chair Pose

Chair Pose

Using larger muscle groups is one of the keys to fat loss, especially in something that’s relatively static. The Chair Pose uses your entire posterior chain as well as engaging your quadriceps: making sure that all of the lower body is in play. 

Chair Pose often seems easy until you try holding it. You’ll raise your arms above your head, then lower yourself like you’re sitting on an imaginary chair. When your thighs are parallel to the ground, you can stop descending and try to maintain the position for a minute or two. 

The Chair Pose is a killer, your legs will hate you the first few times you use the asana. You may want to just consider that the price of doing business, however, as the promoted muscle stability and fat loss are both impressive when you’ve advanced to finding the pose easier.

5. Lunge Pose

Lunge Pose

The Lunge Pose is another which is lower body intensive. It allows you to bring your leg muscles while also engaging the core a bit. The overall effect is rather slimming, just make sure that you balance the pose.

The Lunge is assumed easily. Step forward with one leg, bending the knee until your thigh is parallel to the ground. Raise your hands above your head as well, touching the palms together. If you need support from your hands, rest them on your thigh instead.

Hold the pose for a minute then reverse your legs. It’s a deeper movement than many, and it promotes stability in the legs and a slimmer waist: two great assets in your weight loss journey.

6. Tree Pose

Tree Pose

Balancing poses are a great way to engage in Yoga for weight loss. Few are more iconic than the Tree Pose, which is one of the most commonly seen poses.

The Tree is simple to undertake: stand tall and bring your hands above your head until the palms are touching. Then, fold your leg up so that the ball of your foot is just above the other knee and maintain the pose. It’s a lot of balancing, but if you don’t find it challenging enough try shutting your eyes and removing the visual element of balancing.

Hold the pose for a minute or so, focusing on moving as little as possible. Then you can switch sides and do it again! The Tree Pose enhances core muscles and requires total body focus. It’s an invaluable tool in your yoga kit.

Valuable Tools for Weight Loss

If you’re looking into weight loss, then some yoga positions are a valuable asset to have. They aren’t the whole puzzle, unfortunately, but combined with cardio and a stable and sane diet you’ll be making leaps in progress.

When you’re ready to begin, these poses will be around to gladly assist on your newest healthy journey!

Isabel is an avid yoga practitioner, who loves travelling, living life to the fullest, and cats. She loves living healthy and inspiring others to be the best they can be. When she's not performing her asanas or writing, you can find her at exquisite wine tastings around the world.
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