Sri Yogi Anand - Founder of Adwait Yoga School

7 effective Yoga Styles For Weight Loss

A group of people do yoga for weight lose

Table of Contents

Yoga poses are an excellent way to lose weight and stress. Learn to do the postures correctly. Yoga helps you relax and calm your mind. They reduce stress, which is a significant cause of obesity. You will also be able to control your appetite. Beginners should start with simple poses such as Tadasana. As you get better at the postures, you can gradually increase the duration of the poses.

Surya Namaskar : Simple Yoga For Weight loss

There are many benefits to performing the Surya Namaskar exercise for weight loss. It improves the functioning of the digestive system, increases blood flow to the stomach-related tract, and tones the abdominal muscles. 

The easiest form of Surya Namaskar is Tadasana. To perform this pose, stand erect and breathe gently. Then, place your hands together in front of your chest. Your back should be straight, with the arch in the back adequately maintained.

One study found that performing the Surya Namaskar exercise burned up to 3.79 calories per minute. The results were published in the Indian Journal of Physiology and Pharmacology. One pound of fat contains around 3,500 calories. Performing exercises regularly for five to ten minutes daily can help you lose about half a pound per week.

A lady do Surya namaskar

While the Surya Namaskar exercise benefits weight loss, paying close attention to your body is essential. If you feel light-headed, dizzy, or nauseous, stop immediately. It will help if you drink plenty of water while performing Surya Namaskar. Once you feel solid and comfortable with this exercise, you can gradually increase the number of sets you perform each day.

Surya Namaskar is a powerful yoga exercise that activates muscles and releases energy. It should be performed gracefully and slowly, using your breath in harmony with your body. Yoga experts suggest you complete a minimum of twelve rounds and six sets of the Surya Namaskar exercise. However, more games are needed to achieve the weight loss effects.


Tadasana, or Palm Tree Pose, is a posture that works your entire body. It strengthens your lower back, increases core strength, and aligns your spine. The main aim is to create a neutral curve in the cervical spine. To practice this posture properly, you should engage your core muscles, widen your collarbones, and lengthen your neck. In addition, you should hire your inner ankle arches to strengthen them.

Tadasana can be beneficial for backache relief, improved posture, and weight loss. It can help relieve back pain caused by sitting at a desk for hours. It can also improve one’s mental awareness. In addition, it helps increase one’s stamina and endurance.

Tadasana Yoga Postures

Tadasana is a basic yoga pose that they can practice at any time. It helps stretch the entire body, including the thighs, ankles, and arms. This posture is also helpful in warming up the body. You can try a modified version if you are uncomfortable performing this pose. For example, if you are sensitive to pain in your knees, try holding the pose with bent knees.

The twisting motion of this yoga pose can also help the body lose weight. This twisting motion activates the pancreas and hormones that aid in digestion. It can also relieve gastric problems and constipation.

Power Yoga For Weight Loss

Beginners should begin by practicing power yoga a couple of times per week. They should gradually increase their sessions until they are comfortable with the intensity. They should also start slowly and modify poses that are too difficult initially. Over time, they will develop the proper form. However, beginners should be aware that power yoga poses can be very demanding and can lead to injury. Beginners should consult a medical professional before beginning. For a safe and effective workout, it’s best to practice power yoga for weight loss three to five times a week.

A women do power yoga

Although power yoga does not require a special diet, combining it with a healthy diet is best. It will help reduce calories by enhancing muscle strength and creating a slimmer figure. It can also reduce stress and improve your flexibility. Although it benefits weight loss, this workout is not for everyone. If you’re not in good shape or have a health condition, opting for a gentler workout might be better.

Beginners can start with the leg lift pose, which strengthens the hamstring and calf muscles. It also supports the upper back, hips, and spine. It also helps to tone the ribs and improves balance.

Restorative Yoga for Weight Loss

Restorative yoga has several benefits for weight loss. It can strengthen your abdominal muscles and help burn calories. Practice restorative yoga is relaxing and can help you gently lose weight. Stretch the arms out to one side and bend our knees. They can use a bolster under your feet for support. Remember to breathe slowly to avoid creating tension.

Although restorative yoga is not particularly physically demanding, it is still effective in helping overweight women lose abdominal fat. They are particularly promising for heavier individuals. Other research has suggested that restorative yoga can enhance mindfulness and reduce the stress linked to excess weight. However, further studies are needed to confirm this association.

A lady do restrotative yoga

Restorative yoga uses props to make the stretching process more relaxing and accessible for the body. It also involves breathing deeply and steadily for several minutes. They promote a relaxation response and reduce blood pressure. Many commercial classes feature calming music. While restorative yoga is popular in modern yoga, it still requires regular practice.

While restorative yoga may not be a viable replacement for aerobic exercise, it may help patients lose weight if they do not have the time to engage in vigorous exercise. In a study published in the Journal of Alternative Medicine(JAM), overweight men and women who practiced the technique lost four pounds in 10 days.

Boat Pose - A back bending asana yoga for Weight loss

You can elevate your yoga routines with the Boat pose. It is a challenging pose that requires bending your knees and lifting your feet off the floor. Whether performing the full boat pose or half boat pose, you should raise your legs slightly off the floor, keeping your knees bent and your toes facing the ceiling. The goal is to hold the pose for 10 to 20 seconds.

This posture massages your abdominal organs and strengthens your lower back. They make it particularly useful for those who have back problems. It also reduces stress and helps digestion. Moreover, it improves mood and reduces anxiety. The resulting increased energy levels also make it a beneficial exercise. It is an excellent addition to your yoga routine for all these reasons.

A lady do Boat pose

Boat pose is also an effective way to burn calories and build a stronger core. It is suitable for men and women alike. There are several levels, and it is recommended to practice under expert supervision. It can also improve your metabolism and help you burn belly fat. It is a good choice for anyone who is looking to lose weight.

To start the pose, stand with your legs hip distance apart. Join your palms and lift your right leg straight behind you. You should plant your left leg firmly on the floor. Keep your head and neck relaxed, and look at the bottom as you do so. Afterward, slowly lower your legs and return to the sitting position.

Warrior Pose

The Warrior pose an excellent workout for your thighs, hips, back, and core. You should hold this pose for 30 seconds to one minute. While you’re doing it, make sure to maintain a neutral spine and keep your arms at your sides. If your back pain is a problem, you can always modify the Warrior pose with a chair.

This pose helps you burn excess calories by activating your belly muscles. This pose has three different variations – each focusing on an other part of your body. The first variation strengthens your lungs, while the second variation targets your hips and thighs. The third variation, “The Warrior,” helps you burn fat and tone your abdomen.

A lady do warrior pose

In this pose, you should stand upright, with your buttocks slightly elevated. Then, lift both feet at the same time. In addition, you should bend your knees slightly and stretch your arms out. Hold this pose for a few seconds and then return to the original position. Then, repeat the exercise at least ten times. By doing this, you’ll be surprised at how effective this workout is!

The warrior pose is also beneficial for strengthening the shoulders and chest muscles. It helps to increase stamina and reduces stress, which is good for your overall health. It also improves circulation and prevents age-related neurological disorders. The posture also stretches the organs of digestion, so it helps to prevent bloating, constipation, and indigestion.


Bhujangasana can be a great way to burn fat if you want to lose weight. This posture focuses on the abdominal muscles and improves balance and flexibility. It also helps regulate metabolism and weight. As you perform this pose, take a deep breath and relax your body. They will help you achieve the exercise safely and effectively.

In addition to burning calories, bhujanasana also helps tone the body. It stimulates the Samana Vayu and pachaka pitta energy systems, which regulate digestion. It also improves the spinal cord and strengthens the lower back. These an ideal weight loss exercise, and it also increases lung capacity.

Cobra Yoga

Another effective pose for weight loss is the camel. This posture strengthens the abdominal muscles and spine, vital to burning fat. This pose is easy to perform and requires minimal flexibility and strength. It is also an excellent way to release mental stress. It also helps improve blood flow to the head.

When performed correctly, Bhujangasana (Cobra pose) offers good stretch for the abdominal muscles, which will help you burn belly fat. It can be performed safely by both men and women and is suitable for pregnant women. You must lift your upper body and arch your neck upwards during practice. Then, hold the position for 20 to 30 seconds. This pose also improves circulation in the body, which will speed up the burning of calories.

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Yogi Anand Adwait

Sri Yogi Anand is an ordained Himalayan Yogi, Yoga Mediation Master, Spiritual Guru, Life Coach, Writer, Eloquent Speaker, and Founder of Adwait Foundation® and Adwait Yoga School.

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