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11 Fat-Burning Yoga Poses For Weight Loss

Do you want to lose weight in a healthy way? If so, you have come to the right place! In this blog post, we will discuss 11 yoga poses that are perfect for burning calories and shedding unwanted pounds. Yoga is a great way to get in shape and improve your overall health. It is low impact, and can be modified to fit any fitness level. So, if you are looking for a way to boost your weight loss efforts, consider adding yoga to your routine!

How effective is yoga for weight loss?

There is a lot of research to support the claim that yoga is an effective weight loss practice. One study published in the Journal of Sports Science and Medicine found that overweight participants who practiced yoga for eight weeks lost more weight and body fat than those who did not practice yoga. They also had lower levels of cortisol (a stress hormone) after yoga class. This suggests that yoga may be helpful in reducing stress and promoting healthy weight loss.

Another study, published in the International Journal of Yoga, looked at the effect of a 12-week yoga program on body composition and metabolic parameters in obese menopausal women. The results showed that the yoga group showed more weight loss, decreased body fat mass, and less waist circumference than the control group. They also had a decrease in fasting blood sugar and an increase in HDL (good) cholesterol.

So, yoga can help you lose weight, body fat, and inches off your waistline. So start practicing yoga to lose weight more effectively.

Naukasana (Boat Pose)

What are some effective yoga poses for weight loss

  1. Utkatasana

  2. Trikon Asana

  3. Virbhadrasana

  4. Downward Dog

  5. Anjaneyasana

  6. Uttan Padasana

  7. Pad Sanchalan Asana

  8. Pad Chakrasana (Leg Rotation)

  9. Phalakasana (High Plank Pose)

  10. Sarpasana

  11. Dhanurasana (Bow Pose)

1. Utkatasana

Utkatasana or chair pose should be part of your weight loss regime as this asana deeply affects thigh, hip and abdominal muscles. This is a deep squat pose which also helps to build strength in the legs and core while also burning calories.


Utkatasana 1


  1. To do this pose, stand upright with your feet shoulder-width apart.

  2. Stretch your arms to the front, palm facing downward and elbow straight.

  3. Bend your knees and lower your hips into a squatting position. Imagine if your are sitting on an imaginary chair.

  4. Keep your back straight and your core engaged.

  5. Keep breathing normally.

  6. Stay for 30 seconds.

  7. Repeat for 2-3 times. Gradually increase the duration.

2. Trikon Asana

Trikonasana, also known as the triangle pose, is a great yoga pose for toning the thighs, hips, and waist. It also helps to improve balance and coordination. You can do this pose regularly for greater result.

Trikon Asana


  1. Stand with your feet together and your body straight.

  2. Step your left foot on the side about three feet distance. Turn right feet towards the right at 90 degree.

  3. Lift your arms up sidewise, parallel to the ground.

  4. Inhale and while exhaling slowly bend down sidewise from the right. Keep the knee straight.

  5. Hold your right ankle.

  6. Lift left arm up, fingers pointing up towards the ceiling. Look up at your hand.

  7. Both the arms should be in the singular straight line.

  8. Repeat two times with each leg.

3. Virabhadrasana I