3 yoga asanas for weight loss: a set of exercises

Sports activities help to form a slim, toned, beautiful body. Asanas for weight loss from yoga do not give a quick effect, but after a few months you will notice how all the muscles have been strengthened, the fat layer has decreased. In this case, you do not need to perform exhausting, hard exercises.

Types of positions for weight loss

Yoga is used to slim the stomach, thighs, buttocks, improve the function of the stomach, intestines. Food is digested faster, divides and does not deposit on sides and legs. There are several types of positions:

  1. Twisting. In order to improve metabolism, stimulate the digestive system, it is easier for the body to get rid of toxins and fats. This positive effect during weight loss is given by such asanas: Ardha Matsyendrasana, Sage Pose, Bharadvajasana.
  2. Standing positions. Aims to strengthen the muscles, improve concentration. Asanas of this type affect the spine, calves, hips, shoulders, abdomen and upper back. When using yoga for weight loss, such positions should be included in the complex.
  3. Reverse positions. They are used to strengthen the muscles of the neck, back, improve the function of the thyroid gland, strengthen the muscles of the abdominal region and normalize the function of internal organs. These yoga exercises stimulate the metabolism, strengthen the muscular cross, improve the function of the digestive system. This group includes the following yoga asanas: Janu Shirshasana, Viparita Karani, Halasana, Sarvangasana.
  4. Lashes. Exercises are performed both standing and sitting. Different types of tilt train specific areas of the body. Asanas are needed to strengthen muscles, stretch tendons, increase body flexibility.
  5. Relaxing positions. These yoga poses are great for completing your workout. Asanas help calm the body, mind, relieve tension, for example Parshvakonasana.


Yoga for weight loss at home will have the desired effect if you perform asanas correctly in accordance with all recommendations. The Bhujangasana position has a positive effect on the abdominal muscles, the abdominal organs, improves digestion and strengthens the spine. The execution technique is as follows:

  1. Lay down a mat and lie down on your stomach. Lay your palms under your shoulders, place your forehead on the floor.
  2. While inhaling, slowly lift your head while not using your hands.
  3. When the head can not rise further, start lifting the shoulders, the upper body. Use only the back muscles for this, the arms are still not involved.
  4. Once the limit is reached, you slowly begin to connect to the movement of the hands, raising the body.
  5. At the end point, your buttocks, legs, chest should be tense.
  6. Hold the position for 15-20 seconds, breathe calmly.
  7. Slowly return to the starting position.
bhujangasana yoga pose for weight loss


Gives a stretching effect, strengthens hips, abdominal muscles, helps reduce body fat. Tendons and ligaments are well involved in this yoga exercise. Technique:

  1. Stand up straight, raise your hands.
  2. As you exhale, slowly lower your arms down to your feet.
  3. Bend your body at the waist and bend your hands towards the floor.
  4. Try to touch your head to your knees while not bending your knees.
  5. You can wrap your arms around your legs. Try to relax your neck as much as possible, letting your head stretch down under its own weight.
  6. Hold the position for 30-60 seconds.
  7. Inhale slowly straighten your back. Repeat the exercise 3 times.
uttanasana yoga pose for weight loss


Exercise helps deal with stress, calms the psyche. Performing asanas during a diet for weight loss reduces appetite, accelerates the burning of fat in the thighs and abdomen. The buttocks are strengthened and tightened. Technique:

  1. It is necessary to lie on a mat, karemat or just on the floor.
  2. Take a sitting position, stretch your legs forward.
  3. As you exhale, bend your body toward your legs, trying to reach your feet with your palms.
  4. Make sure your legs do not bend at the knees.
  5. In the final position, linger for 5-10 seconds.
  6. Do 5-6 repetitions, then lie on your back and relax.
yoga position pashchimottanasana for weight loss