Yoga for Weight Loss: Achieving Balance and Wellness

Yoga for weight loss


In this article, we will explore the role of yoga for weight loss and how it can help you achieve balance and wellness in your life.

In today’s fast-paced world, maintaining a healthy weight can be a challenge. Many people are seeking effective and sustainable ways to shed excess pounds and improve their overall well-being.

Yoga, an ancient practice that combines physical postures, breathing techniques, and meditation, works in a holistic approach towards health and has proven to be an effective way of reducing weight in a healthy way.

Can we reduce weight by Yoga?

yoga for weight loss

Yes, anyone can reduce their extra body fat with yoga. There are so many practices that help to burn the belly fat and tone up muscles.

Yoga not only works on muscles but your inner organs also, giving you complete physical fitness. Besides it also gives you mental, social and spiritual benefits.

Yoga for Weight Loss: How Does It Work?

yoga for weight loss

Yoga promotes weight loss through a combination of physical movement, increased mindfulness, and stress reduction. The practice of yoga stimulates the body’s metabolism, leading to improved calorie burning and fat loss.

Additionally, yoga helps to build lean muscle mass, which can increase the body’s overall calorie expenditure.

But you should remember that this process takes time. The healthy way of losing weight is not more than 1.5- 2 kgs per month.

Like you have gained weight over an extent of time, in the same way losing weight should also take proper time. Otherwise, there are high chances of gaining weight again very fast or getting health problems.

Different Practices in Yoga for Weight Loss

1. Surya Namaskar (Sun Salutations)

surya namaskar

Sun Salutations are a series of twelve steps that work the entire body. This sequence activates the cardiovascular system, enhances flexibility, and builds strength.

Performing Sun Salutations regularly can help you burn calories and lose weight. A warm-up should be done before practicing Surya Namaskara.

2. Virabhadrasana (Warrior Poses)

yoga for weight loss

Warrior poses are powerful standing poses that engage the core, legs, and arms. These poses not only strengthen the muscles but also promote balance and stability.

By holding these poses, you can build strength and endurance while toning your body.

3. Dhanurasana (Bow Pose)

yoga for weight loss

Dhanurasana is a prone posture. It helps in effectively reducing your belly fat. It strengthens and tones abdominal and thigh muscles.

4. Navasana (Boat Pose)

yoga for weight loss

Boat Pose is an abdominal-strengthening pose that targets the core muscles. This pose engages the entire abdominal region and can help you develop a toned midsection.

It also improves digestion and stimulates the organs in the abdominal area. It reduces the extra abdominal fat.

5. Uttanpadasana


Uttanpadasana also engages your core muscles. This pose helps in reducing abdominal fat. Besides it also stimulates abdominal organs improving digestion.

It increases core muscle strength and tones up the loose muscles.

6. Parvatasana to Bhujangasana Variation

yoga for weight loss
yoga for weight loss

Doing Parvatasana and Bhujangasana as a combination is highly effective in weight loss. It involves all-over body strength. This practice should be done with proper breathing.

Inhale while going to bhujangasana and with an exhale come to parvatasana. Practicing with correct breathing pattern is very essential and yields better results.

The Role of Breathing Techniques

breathing techniques

Breathing techniques, or pranayama, play a vital role in yoga practice. Deep and controlled breathing helps to oxygenate the body, reduce stress, and promote relaxation.

Stress is one of the major causes of obesity. Stress leads to unhealthy lifestyle choices like eating junk food, untimely meals, etc which lead to weight gain.

Incorporating pranayama into your yoga routine can enhance your weight loss journey by reducing emotional eating and improving digestion.

Yoga Diet: Nourishing Your Body

healthy diet

Yoga and nutrition go hand in hand. While yoga can help you burn calories and strengthen your body, nourishing it with a balanced diet is equally important.

Emphasize whole, nutrient-dense foods such as fruits, vegetables, lean proteins, and whole grains. Stay hydrated and avoid processed foods and sugary beverages that can hinder your weight loss progress.

The Importance of Consistency

consistency for weight loss

Consistency is key when practicing yoga for weight loss. Aim for regular, dedicated practice rather than sporadic sessions.

Consistency allows your body to adapt and reap the full benefits of yoga. Find a routine that works for you, whether it’s a daily practice or a few sessions per week, and stick to it.

Conclusion – Yoga for weight loss

yoga for weight loss

Yoga offers a holistic approach to weight loss, promoting balance, strength, and well-being.

By incorporating yoga into your lifestyle and combining it with mindful eating habits, you can achieve sustainable weight loss and a healthier body.

Remember that yoga is not just about shedding pounds but also about cultivating self-awareness and finding harmony within yourself.


1. Can yoga alone help me lose weight?

While yoga can contribute to weight loss, it is most effective when combined with a balanced diet and other forms of exercise.

Yoga promotes mindfulness, stress reduction, and overall well-being, which can support healthy weight management.

2. How often should I practice yoga for weight loss?

The frequency of your yoga practice depends on your goals and availability. Aim for at least five to six sessions per week to experience noticeable benefits.

Consistency is key to achieving sustainable weight loss results.

3. Are there specific yoga poses that target weight loss?

Certain yoga poses, such as Sun Salutations, Warrior Poses, and Boat Pose, can be particularly beneficial for weight loss.

However, it’s important to remember that a holistic yoga practice that engages the entire body is more effective in promoting overall wellness and weight management.

4. Is yoga suitable for beginners?

Absolutely! Yoga is accessible to individuals of all fitness levels, including beginners. It’s important to start with beginner-friendly poses and gradually progress as you build strength and flexibility.

Consider joining a beginner’s yoga class or seeking guidance from a qualified instructor to ensure proper alignment and technique.

5. What is the best time to practice Yoga?

The best time to practice yoga is early morning during sunrise and the second best time is during sunset. Remember that you should practice empty stomach or with a light stomach (i.e, after 3 hours of having a meal)

About Ankita Sapra - Yoga Instructor in Rohini Delhi

About The Author

Ankita Sapra is a government-certified Yoga Instructor with diploma in Yoga Science and has also completed her Instructor course from SVYASA, Bangalore and has cleared YCB Level 3 (Teacher and Evaluator) exam.

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