Eight Yoga Poses That Facilitate Toning and Support Total Body Weight Loss

bow pose weight loss sarah N

The bow pose is excellent for a total body stretch and weight loss aid as well. Photo via Sarah N/Lessons.com


yoga for weight loss sattva yoga

Guest Post by Vivek Roy


Many of us consider that Yoga is an exercise to calm the mind and to give good body posture. If yoga is performed with discipline and full-concentration, it can help in reducing weight and to stay fit. Indeed, yoga burns fewer calories compared to high-intense exercises. However, if some yoga postures are performed at a medium to high pace, it will burn more calories, unlike other workouts. Likewise, yoga also reduces stress levels which is the underlying reason for many people’s weight gain. 

If yoga practiced daily, it will make you fresh, relaxed and charged. This exercise balances your mind, body and breathing level, thereby reducing stress. Some of the effective 8 yoga postures which help in weight loss are detailed below:

1. Trikonasana (Triangle Pose)- 

This yoga posture is known as the triangle pose, to do this pose you will need to stand straight with feet wide apart and hands should be stretched sideways parallel to the floor. Next, bend towards your left side till you touch your left foot using your left hand. You will need to remain in this posture for 10 to 20 seconds and repeat the same on the other side.

The twist movement of this yoga asana helps in the digestion process and decreases the fat content from the stomach. This poses makes your leg and arm muscles engaged and help in increasing muscles in these areas.

triangle pose yoga weight loss

Triangle pose. Photo via DoYouYoga.com.

2. Urdhva Mukha Shavanasana (Cobra Pose)- 

This yoga asana is known as cobra pose. Firstly, you will need to lie flat on your belly with hands stretched forward and palms should be face down. Then, bring back your hands down below your shoulders. Next, gently lift your upper body and look forward. It must be noted that your lower abdomen and thighs should align with the floor. You will need to stay in this posture for the same 10 to 20 seconds.

The upward stretching of the abdomen is good for reducing fat content from the stomach. Also, this posture helps to maintain body posture with no flaps over the side of the stomach area.

cobra pose weight loss yoga

Cobra pose. Photo via Gaia.com.

3. Dhanurasana (Bow Pose)- 

This yoga pose is known as bow pose. To do this yoga asana, you need to lie flat on your belly. Now, gently start to lift your upper torso similar to how it is done in a cobra pose. Now, lift both your legs at the same time. Next, hold your legs in the same position with both your hands and remain in this position as long it is comfortable for you.

This posture helps in caressing the abdominal organs and enhances the digestion process and builds up thigh and chest muscles. Also, it strengthens the back and tones the body muscles, thereby improving blood circulation. 


4. Setu Bandha Sarvangasana (Bridge Pose)- 

This yoga asana is referred to as bridge pose. You can start performing this pose by lying on your back on the floor with knees bent and feet flat over the surface. Using the support of your heels firmly placed on the surface, slowly start to lift your back such that your lower back and hips are off the surface.

Next, place your hands directly under your hips and with fingers laced together. Hold this position using your glute, hamstrings, and abdomen muscles. Next, release your fingers and slowly lower your back down. Again relax and repeat this process.

This yoga asana is good for the glute and thyroid muscles. Also, it helps with weight loss. This posture enhances muscle tone, the digestion process and keeps the hormone level at balance. Also, it intensifies back muscles and decreases back pain.

Bridge pose. Photo via Gaia.com.

5. Chaturangadandasana (Plank)- 

This yoga posture is known as Plank. This exercise is commonly done during workouts. You can start doing this posture by sprawling flat on your belly. Now, gently lift your torso from the mat through the pressure of your hands.

You should lift your torso till it is straightly aligned from head to heels. You need to ensure your wrist is placed on the mat and shoulders need to be placed right above your wrist. This posture will be similar to a push-up position. Lastly, you need to remain in this position for a few seconds by engaging your abdominal muscles and then relaxing

This posture is a great way to intensify core muscles. Although this exercise is simple, it offers wide benefits. Once you start doing this pose, you will understand the intense feeling it gives on your abdominal muscles.

plank pose yoga

Plank pose. Photo via YogaJournal.com.

6. Paripurnanavasana (Boat Pose)- 

This yoga asana is well-known as a boat pose. You need to be in a boat position similar as the name states. You can start this posture by lying down flat on the floor with your hands placed on your sides. Now, gently lift your upper torso and both legs till your body posture is in V-shape.

Next, you need to keep your hands straight by ensuring that the sides of both hands face the floor and ensure the hand is placed parallel to the floor. Hold this posture for about 10 to 20 seconds.

This posture will reduce fat on your belly. Also, it enhances your stamina and boosts your metabolism. Initially, this yoga asana is very hard to do. However, through practice, you will overcome the difficulty.

boat pose weight loss

Boat pose. Photo via YogaDigest.com.

7. Utkatasana (Fierce Pose)- 

This yoga asana looks simple yet difficult to hold the posture for long. First, you need to stand straight with your feet placed together and hands placed by your side. Now, you need to raise both your hands above your head in such a position that palms of both your hands face each other. Next, you need to bend gently your knees similar to how you do a squat position. You need to ensure that your thighs are parallel to the floor. Hold this posture for about 10 to 15 seconds.

This yoga posture is beneficial for your thigh, butt, and hips. It strengthens your abdominal and arm muscles. This posture is good to tone your leg muscles and thigh muscles.

fierce pose yoga weight loss

Fierce pose. Photo via Yoga.LovetoKnow.com.


8. Parivtta Utkatasana (Twisted Chair Pose)- 

This yoga asana is known as a twisted chair pose. This posture is very similar to the chair pose. Thus, you will need to do a chair pose first and should remain in this position. Instead of keeping the hands straight above the head. You will need to bring back both your hands together in a similar fashion as in the chair pose. Next, you need to twist your upper torso to right and ensure that your left elbow rests gently on your right leg. Hold this posture for about 10 to 15 seconds by taking breaths in between. Once done this posture, relax and restart the posture by switching sides.

This yoga asana is similar to a squat. It must be noted that this exercise is much more difficult and works on your glutes and quads. It tones your abdominal muscles. This yoga posture enhances your lymph and digestive functions. It is a great posture to lose weight.

twisted chair pose yoga weight loss

Twisted chair pose. Photo via BanyanBotanicals.com.


Vivek Roy is an enthusiastic Yoga blogger and Traveler from India. He has done yoga teacher training in India. He loves to travel and share the knowledge of yoga around the world. For more information about him, visit his website SattvaYogaAcademy.com.




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