Is Yoga Poses Good for Weight Loss?

Many people have benefited from the development of yoga in terms of losing weight in a healthy way. Yoga for weight loss is a contentious subject. Many people believe that Yoga does not promote weight loss on its own.

Yoga, when combined with a healthy diet, has been shown to help you lose weight while also keeping your mind and body healthy.

Yoga improves your mindfulness and your relationship with your body. You will begin to seek out healthy foods rather than bingeing on foods that will increase your fat accumulation.

 

5 Easy Yoga Poses For Weight Loss Effectively 

• ​Utkatasana or Chair pose
• Trikonasana or Triangle Pose
• ​Virabhadrasana 2 or Warrior 2
• ​Dhanurasana or Bow Pose
• Setu Bandha Sarvangasana or Bridge Pose

 

​Utkatasana or Chair pose

This pose is very effective for the weight loss. Chair Pose or Uktasana targets your lower body muscles, including your hips, waist, abdominal area, pelvic region, inner and outer thighs, and glutes.

How to do ​Utkatasana or Chair Pose

• Step 1: Stand up straight with your feet slightly apart.
• Step 2: Extend your hands in front of you, palms down, without bending your elbows.
• Step 3: Sit on an imaginary chair by bending your knees and pushing your pelvis down.
• Step 4: Raise your hand overhead so that your fingertips are pointing to the ceilings.
• Step 5: In this position, lengthen your spine, look forward, and try to relax.
• Step 6: Take a moment to pause and inhale and exhale in the position.

 

 

Trikonasana or Triangle Pose

Anohter asnaa in our list is trikonasana or triangle pose, this asans is also famous to control body weight, Trikonasana / Triangle pose stretches the hamstrings, groins, glutes, hips, and ankles.

How to do Trikonasana or Triangle Pose

• Step 1: Stand with your legs 2 feet apart, straight on the ground.
• Step 2: Exhale and lift both hands sideways to align them with your shoulders. Your hands should be parallel to the ground, with your palms facing down.
• Step 3: Exhale, bend to the right with your torso, then hinge from the hips to bring your right hand down and touch your right foot.
• Step 4: Raise your left hand to the ceiling and look up.
• Step 5: Hold this position for 10-20 seconds before returning to the starting position. Repeat on the opposite side.

 

 

Virabhadrasana 2 or Warrior 2

Another pose in our list for weigh control or weight loss is Virabhadrasana 2, this pose is also known as Warrior 2 pose. Basically Virabhadrasana 2 Pose / Warrior II strengthens your legs, glutes, hips, core, chest, shoulders and arms. Holding the pose for an extended period of time will also help develop endurance.

How to do Virabhadrasana 2 or Warrior 2 Pose

• Step 1: Place your feet hip-width apart on the ground and your arms by your sides.
• Step 2: Exhale and take a large step to the right.
• Step 3: Extend your right toes and bend your knees to a 90-degree angle.
• Step 4: Make a 15-degree inward turn with your left foot. Your left foot’s heel should be aligned with the centre of your right foot.
• Step 5: Raise both arms sideways to the level of your shoulders. Your palms should be facing up.
• Step 6: In this position, take a few deep breaths, then turn your head to the right and gently push your pelvis down as far as you can.
• Step 7: Pause for a few seconds, then come back to the starting position. Repeat the same on the other side.

 

 

​Dhanurasana or Bow Pose

Dhanurasana, also known as Bow Pose is a back bending asana in hatha yoga and modern yoga as exercise. Dhanurasana stretches the abdominal muscles and improves the digestion process. It also improves the strength in your ankles, thighs, chest, neck and shoulders.

How to do ​Dhanurasana or Bow Pose

• Step 1: Lie on your stomach, feet hip-width apart, arms by your sides.
• Step 2: Raise your knees and bring your heel up to your buttocks.
• Step 3: Using your hands, grasp the ankles of both legs.
• Step 4: Take a deep breath and lift your chest and legs off the ground.
• Step 5: Maintain a straight face and pull your legs as far as you can. Your body should be as taut as a bow.
• Step 6: Take 4-5 deep breaths before returning to the starting position.

 

 

Setu Bandha Sarvangasana or Bridge Pose

Another highly affective yoga asana for weight loss is Bridge Pose or Setu Bandhasana. When it comes to the muscles targeted, this yoga pose mainly focuses on the spine, glutes, hamstrings, and hip flexors. Moreover, Setu Bandha Sarvangasana also involves other body parts such as your core, chest, and quadriceps muscles.

How to do Setu Bandha Sarvangasana or Bridge Pose

• Step 1: Lie on your back with your knees bent and feet placed firmly on the ground. Your legs should be slightly apart and arms resting by your side.
• Step 2: Press the feet into the floor, inhale and lift your hips up rolling the spine off the floor.
• Step 3: Press your shoulders and arms on the ground to lift your chest.
• Step 4: Engage your legs and butt muscles to lift your hips higher.
• Step 5: Hold this position for 4-8 breaths, then return to the starting position.

 

注: すべてのアーサナとプラナヤマは、認定ヨガ講師の指導の下で行う必要があります。

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