Lose Weight Through Yoga: These Are The 8 Best Asanas For Fat Loss

Lose Weight Through Yoga: These Are The 8 Best Asanas For Fat Loss

Yoga has become a very popular sport in recent years, and many people practice it daily. No wonder, after all, hardly any other sport combines relaxation with physical strengthening and stretching so well.

While yoga isn’t known for its extremely high-calorie consumption, it’s possible to lose weight through yoga. Here are eight asanas that will help you lose weight and tone your body.

If you do the effective exercises regularly, you will succeed in losing weight with yoga. The best part is that with our yoga exercises, you lose fat and reduce stress. So take some time for yourself again and try these asanas – they will do you good.

Instructions for the yoga exercises


In addition to the exercise instructions, we have also included images showing you what each asana should look like.

Also, check yourself often in the mirror or film yourself so you can perfect your execution. Of course, you should always adapt the selection and performance of the exercises to your fitness level.


Chaturanga Dandasana (Board Pose/Plank)

You may already know planks from our Flat Stomach Challenge. This yoga exercise is performed similarly and is insanely intense, and it strengthens the whole body because it requires a lot of body tension.

How to perform this exercise:

  • Start in the push-up position with straight arms and ensure that your stomach and buttocks are tight. Now lower yourself further by bending your elbows. Your fingers are wide, and your hands are directly under your shoulders.


  • Now shift your weight onto your tiptoes and push your body forward so that your shoulders are slightly in front of your hands.


  • The upper arms are parallel to the upper body, and the forearms are bent at right angles.


  • Actively tense your body and stay in this exercise for a few breaths.


  • If you notice that you can no longer keep yourself stable, let your body sink, rest briefly, and repeat the exercise after this break.



Lose Weight with Yoga: The Exercise Virabhadrasana

Lose Weight Through Yoga

Virabhadrasana is a pose that primarily strengthens the arms and shoulders. However, by actively tensing the torso and leg muscles, the rest of the body is also stressed.

How to perform this exercise:

  • Stand steady with your legs together. The arms are at the sides of the body, and the stomach is well tensed.


  • Step your left foot forward and rotate your back foot 45 degrees to the right. The left and right heels are in line, shoulders and hips point forward.


  • Now raise your arms straight up. Your gaze is directed slightly upwards. Pull your shoulders down, and palms face each other.


  • Now bend your front leg until your thigh and lower leg are at a 90-degree angle. The right thigh should be parallel to the yoga mat*. The outside of the left foot presses into the carpet, and the pelvis faces forward.


  • The left leg pulls back, the left foot stays on the mat, and the right leg stays bent. Remain like this for a few breaths.


  • Repeat the exercise with the other side.


Lose Weight Through Yoga With Boat Pose (Navasana)

Lose Weight Through Yoga

The Navasana exercise puts a lot of strain on your abdominal muscles. Since you generally have to maintain a lot of tension during the execution, this exercise also tightens the rest of the body.

How to perform this exercise:

  • Lie on your back. Bend your legs and plant your feet behind your buttocks.


  • Make sure your lower back is firmly planted on the floor.


  • With abdominals tight, lift your torso off the floor and stretch your arms forward, fingers spread and palms facing inward. Pull your shoulder blades back and down and relax your neck.


  • Now stretch your legs up. Beginners should leave them bent over to get used to them. Make sure your back stays straight at all times.


  • Breathe evenly and stay in this position for a few breaths.


Setu Bandha Sarvangasana (Shoulder Bridge) as an asana for weight loss

The shoulder bridge is also called Setu Bandha Sarvangasana and trains the butt and back muscles very efficiently. These muscle groups are important for maintaining an upright posture, among other things.

How to perform this exercise:

  • Lie on your back and bend your legs slightly, feet are hip-width apart. Your hands are relaxed next to your hips.


  • Press your feet firmly to the floor and lift your pelvis. Your thighs should form a line with your torso. Tighten your thighs, calves, and buttocks, and make sure your knees don’t move to the side.


  • The neck is relaxed, and you breathe in and out evenly. Hold the exercise for a few breaths.


Lose Weight with Yoga: The Chair (Utkatasana)

With the exercise Utkatasana, you strengthen the muscles of the thighs. Because you have to tense your whole body, this exercise burns many calories – perfect for losing weight.

How to perform this exercise:

  • Stand hip-width apart, stomach tense.

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  • Extend your arms forward, palms down. The shoulders stay low.


  • Bend your knees and tilt your pelvis back as if sitting in a chair. Make sure your heels are firmly planted on the ground. Your back should always be straight.


  • Try to crouch a little deeper, but always make sure to stay stable. The knees should not protrude beyond the tips of the toes.


  • Hold the position for a few breaths and then come back to an upright position.


Lose weight through yoga with the locust (Salabhasana)

This exercise strengthens your back muscles and your, buttocks and thigh muscles. Due to the high body tension, the body is tightened and shaped.

How to perform this exercise:

  • Lie on your stomach with your forehead on the floor. Your arms are relaxed next to your body, your toes are stretched out, and the backs of your feet are laid down.

  • Press your pelvis into the yoga mat and first lift your right leg for a few seconds. Then the left leg follows for a few breaths. Now put your legs back on the floor.


  • Now press your toes firmly into the ground and tighten your buttocks and stomach. Slowly straighten your upper body, pull your arms back down, keep your shoulders low, and don’t hike up. Squeeze your shoulder blades well. The gaze is directed upwards.


  • If you are stable in this pose, also lift your legs straight up. Actively tense your leg and buttock muscles. Hold this position for a few seconds, and lower yourself back down to the mat.


Vyaghrasana (Tiger Pose) as a yoga asana for weight loss

The tiger pose strengthens large parts of your entire musculature. Abdominal, back, buttocks, and leg muscles are used, promoting mobility.

How to perform this exercise:

  • Get on all fours and actively tense your stomach and buttocks.


  • As you exhale, gently bring your right knee and head together in a controlled manner. The nose or forehead, and knee should gently touch.


  • Now lead the right leg with bent knee backward and upwards and the left arm forward. Make sure to keep your hips straight. The abdominal, buttocks, and back muscles are tight, and your gaze follows your arm along and up. Hold the position briefly.


  • As you exhale, bring your knees and head together again. Repeat the exercise on one side three times and then do the practice on the left side.


Lose weight through yoga with Virabhadrasana 3


You have already gotten to know the first variant of the Virabhadrasana pose, and this exercise is a lot more intensive. Virabhadrasana 3 strengthens the entire back of the body, including the shoulders, thighs, calves, and abdominal muscles. Balance and coordination are also trained in this exercise.

How to perform Virabhadrasana 3:

  • Come to a firm, upright stance. Put your hands on your hips.


  • Shift your weight onto your right foot and bring your left foot back in a controlled manner. Consciously tighten your stomach and buttocks to stay stable.


  • Now bring your upper body forward and your back leg higher and higher until your upper body and leg are parallel to the floor. If you can’t do it yet, that’s no problem. Just stretch your leg back as far as you can.


  • Fix your eyes on a spot on the ground to help you balance, then stretch your arms out in front of you. They have tried shoulder-width apart, palms facing each other.


  • Make sure to keep your hips straight and stretch out nicely.


  • Hold this pose for a few breaths, return to the starting position and pause briefly. Then do it with the other side.



Yoga can be a great help when it comes to losing weight. Its tones strengthen and, of course, burn some calories if done properly.

But you have to be aware that losing weight only works in combination with a calorie-reduced and balanced diet. Here on Delicious Weight Loss, you will find plenty of information.

The relaxing effects of yoga can also help you reduce stress, which positively impacts fat loss.

Good luck, and have fun trying out the asanas!

Kind regards and see you soon, Nazmul.


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