Top 10 Best Yoga Poses To Lose Weight Quickly And Easily

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If you’re like anything like me, your conversations revolve around “Nothing works!”, “I need to lose weight.”, or “I want to lose weight – badly!” I have tried myriad forms of diets, traipsed through bountiful videos, and buried my head under never-ending listicles. Guess what? None of them worked, and I am glad that they didn’t, for I wouldn’t have turned to yoga. And, in the process, wouldn’t have made it a way of living. And, yes, I lost weight – tons of it.

Like they rightly say about yoga,

Let’s now talk about a few yoga asanas that help build your muscle strength, tone your body, and help you lose weight.

Yoga For Weight Loss

1. Simhasana

Simhasana - yoga for weight loss

This asana is known to tone the facial muscles and is a good stress buster too. It is a basic pose, and anyone can do it, irrespective of their age. When you sit in the Lion Pose and stick your tongue out, your facial muscles, along with the thorax and spine, are stretched. If you do this regularly, you will see your double chin vanish within no time.

Precautions

There are absolutely no potentials risks. If you have trouble sitting in this pose, sit on a chair and do the asana.

2. Jalandhara Bandha

Jalandhara Bandha - Yoga for Weight Loss

How It Works
It is one of the most sought-after asanas for thyroid patients. You need to lock your chin on the chest, between your collarbones, while holding your breath. This will make your jawline defined.

Precautions
If you have any breathing issues, do this asana under the supervision of a certified yoga teacher. Do not attempt this if you suffer from high blood pressure or heart disease.

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3. Adho Mukha Svanasana

Adho Mukha Svanasana - Yoga for Weight Loss

Also Known As – Downward Dog Pose

How It Works
The Adho Mukha Svanasana is a weight-bearing pose. You need to position the upper body on your hands. It is an excellent way to tone your arms and biceps.

Precautions
Do not do this asana if you suffer from carpal tunnel syndrome.

4. Chaturanga Dandasana

Chaturanga Dandasana1 - Yoga for Weight Loss

Also Known As – Four-Limbed Staff Pose, Low Plank Pose

How It Works
This pose requires you to stay off the ground by supporting the body on your hands and keeping the core intact. It not only tones your arms but also strengthens and tones your biceps and triceps.

Precautions
Do not attempt this if you have a shoulder or hip injury. Work with a certified yoga instructor who can help you with variations.

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5. Ardha Pincha Mayurasana

Ardha Pincha Mayurasana - Yoga for Weight Loss

Also Known As – Dolphin Pose

How It Works
Your arms become the base for balancing the entire upper body while you try to stay afloat. This asana helps strengthen and tone the biceps, triceps, and arms.

Precautions
It is a simple asana that can be done by everyone. However, you need to be careful if you have neck or shoulder injuries.

6. Urdhva Mukha Svanasana

Urdhva Mukha Svanasana - Yoga for Weight Loss

Also Known As – Upward Facing Dog Pose

How It Works
This asana involves stretching the arm muscles and balancing the body weight. It is one of the most powerful and efficient ways of toning your arms, biceps, and triceps.

Precautions
It is best to avoid this asana if you have a stiff neck or shoulder injuries.

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7. Bharadvajasana

Bharadvajasana - Yoga for Weight Loss

Also Known As – Seated Twist Pose

How It Works
The asana involves a deep twist and is an intermediary level pose that anyone can easily master with practice. It improves the natural flexibility of your upper body and also helps tone your shoulder blades.

Precautions
Do not attempt if you have a headache or insomnia or if you are menstruating.

8. Ardha Matsyendrasana

Ardha Matsyendrasana - Yoga for Weight Loss

How It Works

This pose requires you to move your shoulder, neck, and spine in unison. The intense twist (one side at a time) helps in toning the sides, the upper body, as well as the abdominal muscles.

Precautions
Do not attempt if you are menstruating or have headache or insomnia.

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9. Naukasana

Naukasana - Yoga for Weight Loss

Also Known As – Boat Pose

How It Works
Think of a see-saw or a boat when you think of this asana. It works in the same way, and the midriff becomes the base for balancing the body. If you have trouble losing that stubborn belly fat, here is something that will give you visible results. With a little practice, you are well on your way to achieve toned abs.

Precautions
Do not do this asana if you are suffering from insomnia, hernia or spinal injuries.

10. Matsyasana

Matsyasana - Yoga for Weight Loss

Also Known As – Fish Pose

How It Works
It is all about stretching your lower body (and organs) like the thighs, intestines, hips, and abdominal muscles. All asanas that involve twisting and pulling help in burning the extra fat that gets deposited in the most prominent places like the tummy and thighs.

Precautions
It is best to avoid this asana if you suffer from blood pressure, hernia or migraine, or if you are menstruating.

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11. Anantasana

Anantasana - Yoga for Weight Loss

Also Known As – Vishnu’s Couch Pose

How It Works
This pose tones and firms the abdominal muscles. The focus shifts to both the sides of the body while you stretch. This asana works on melting your love handles and improves blood circulation and digestion.

Precautions
If you experience a discomfort or stiffness in the neck or hips, consult your doctor before doing this asana

12. Bhujangasana

Bhujangasana - Yoga for Weight Loss

Also Known As – Cobra Pose

How It Works
A pivotal pose in the Surya Namaskar, this is an elegant asana that works on your upper body. It gives the abdominal muscles a rooted stretch and acts as a catalyst for burning unwanted belly fat.

Precautions
Do not attempt this asana if you are pregnant or suffer from a hernia.

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13. Baddha Konasana

Baddha-Konasana

Also Known As – Cobbler Pose

How It Works
The Cobbler Pose works on the inner and outer thighs. An interesting variation of this pose is to flutter the legs like a butterfly – a reason why it is also called the Butterfly Pose. It is easy, straightforward, and relaxes your lower body.

Precautions
Avoid doing this if you are menstruating or have knee injuries.

14. Malasana

Malasana

Also Known As – Garland Pose

How It Works
A posture that counters the effects of sitting all day and accumulating fat in the lower part of the body. It stretches the thighs, groin, and hip muscles. It improves flexibility and tones the inner/outer thigh region.

Precautions
Avoid this asana if you suffer from knee or hip pain.

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15. Anjaneyasana

Anjaneyasana1

Also Known As – Crescent Pose

How It Works
This pose is all about the lunge – it stretches the legs, hamstrings, and thighs, thereby helping in toning the muscles from the hips to the ankles. It releases tension and gives you great flexibility.

Precautions
Do not attempt this if you have high blood pressure or knee pains/injuries. There are a few variations for people with neck or shoulder pains.

16. Ardha Bhekasana

Ardha-Bhekasana

Also Known As – Half Frog Pose

How It Works
The Half Frog Pose is one of the most challenging poses, but it gives you remarkable results. It stretches and strengthens the hips, quadriceps, and the hamstring muscles. You will feel energized as it stimulates blood circulation.

Precautions
It is best to avoid this asana if you have neck, shoulder or lower back pain.

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17. Padangusthasana

Padangusthasana

Also Known As – Big Toe Pose

How It Works
A pose that fully stretches the hamstrings and tones the calf muscles. It strengthens your thighs, legs, and back while stimulating the functioning of the kidneys and liver.

Precautions
It is one of the most basic poses and can be done by anyone. However, for beginners, it might take a while before they can fully bend and stretch.

18. Parsvottanasana

Parsvottanasana

Also Known As – Pyramid Pose

How It Works
It is also called the Intense Side Stretch Pose as it involves deep stretching of both the sides of the body. It strengthens the quads, calf muscles, and hamstrings as you extend into the final posture. An easy way to tone and strengthen your legs.

Precautions
This pose is not advisable for pregnant women and anyone with hamstring issues.

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19. Virabhadrasana 2

Virabhadrasana-2

Also Known As – Warrior 2 Pose

How It Works
The Warrior 2 Pose is a revitalizing pose that helps you build stamina while stretching all the muscles below your hips. It is the second level of the Warrior Pose that comes with a lot of benefits apart from just toning and strengthening your legs. It relieves sciatica like magic.

Precautions
Avoid this asana if you have chronic knee pain, arthritis, high blood pressure or diarrhea.

20. Upavistha Konasana

Upavistha-Konasana

Also Known As – Wide Angle Seated Bend Pose

How It Works
Think of it like doing a ‘split’ while dancing, except this is seated. The deep stretch releases the tension in your torso and hip muscles and tones the hips.

Precautions
This is an advanced pose that does not have any potential risks. However, use a soft cushion or blanket under your torso if you have lower back pain.

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21. Garudasana

Garudasana

Also Known As – Eagle Pose

How It Works
The Eagle Pose is a convoluted pose that engages your thighs, legs, and arms while pushing the torso outside the body. The balancing act helps you find stability and, in the process, strengthens your core and hip muscles.

Precautions
Avoid this asana if you have knee, shoulder or ankle pain. Also, consult your doctor if you are pregnant.

22. Ananda Balasana

Ananda-Balasana

Also Known As – Happy Baby Pose

How It Works
This is one of the best yoga poses for weight loss as it stretches the entire lower portion of your body. The focus is on the hip bone as it goes perpendicular to the floor. The inner thighs, groin, and hamstrings are also toned and strengthened in the process.

Precautions
Avoid this if you’re pregnant or menstruating.

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23. Rajakapotasana

Rajakapotasana

Also Known As – Pigeon Pose

How It Works
The intense stretch of the legs, spine, and chest strengthens the hip muscles. In this asana, the entire body is in the front, and the hip is the only organ that pops out at the back of your body. Hence, it thoroughly works on your hip muscles.

Precautions
Even though this asana is profound and compelling, it is best to do it under the supervision of a certified instructor, especially if you have tight thighs or hips.

24. Supta Baddha Konasana

Supta-Baddha-Konasana

Also Known As – Reclined Bound Angle Pose

How It Works
This asana is a hip opener and also works on the inner thighs. The balancing act of keeping the legs folded while sticking the toes together stimulates the toning of the hip muscles. It is a very relaxing asana and releases tension in the hip and thigh muscles.

Precautions
Refrain from doing this asana if you suffer from lower back pain, or knee or groin injuries.

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