Home Blog Yoga Asanas for Weight Lose : Easy 5 Asanas Help You to Loss Weight

Yoga Asanas for Weight Lose : Easy 5 Asanas Help You to Loss Weight

by Ishan - May 30,2020 515 Views

Weight loss is very important nowadays for everyone in this busy schedule. 5 Very Easy Yoga Asanas which will help you to reduce weight very fast at home. These asanas are very easy and anyone can do it at there home also.

1. Virabhadrasana – Warrior pose

Virabhadrasana pose strengthens the arms, shoulders, thighs, and back muscles, losing weight, all in one go. There are few variations in Virabhadrasana pose but Virabhadrasana 2 pose is very helpful to reduce weight very fast.  This pose is named after Veerabhadra, a fierce warrior, an incarnation of Lord Shiva. The story of the warrior Veerabhadra, as all stories from Upanishads, has a moral that adds value to our life.



How to do Virabhadrasana 2 / Warrior 2 Pose :

1. From Tadasana / Mountain pose take a big step back with your left leg, toes pointing slightly in. Press the four corners of your feet down, and firm your legs up.

2. As you inhale, raise your arms parallel to the floor, keeping your shoulders down and your neck long.

3. Bend your right knee so it stacks right over your right ankle. Press equally into your feet.

4. Square your shoulders to the left side of your mat and extend your arms out wide, parallel to the ground, palms face down.

5. Keep your torso upright, shoulders stacked on your hips.

6. Turn your head to gaze out across the tip of your right middle finger. Broaden across your collarbones and lengthen the space between your shoulder blades. Engage your triceps. Drop your shoulders and lift your chest. Keep your breath even as you hold for up to 60 seconds. Inhale to straighten your front leg and release the posture. Repeat on the other side.


Cautions while doing Virabhadrasana – Warrior pose:

1. Do not practice Virabhadrasana 2 /Warrior II if you have a recent hip, knee, or shoulder injury.

2. Do not practice if you are experiencing diarrhea or high blood pressure.


2. Sarvangasana – Shoulder stand

Sarvangasana or shoulder stand is a yoga pose wherein the whole body is balanced on the shoulders. It comes with multiple benefits, from increasing your strength to improving digestion which helps reduce weight.

Sarva - Whole
Anga - Body parts
Asana – Posture


How to do Sarvangasana – Shoulder stand

1. First, lay down on the floor - Exhale and while inhaling, contract the abdomen and slowly raise both the legs to a 90-degree angle from the floor in a supine position.

2. Exhaling raises the waist and the hips from the floor and takes the legs backward over the head.

3. Inhaling raise the back and the legs up into a vertical position, placing the hands on the upper back for support.

4. Hold the pose - begin with 10 seconds - breath normally.

5. The chin should rest against the chest, creating the chin lock. Fix the eyesight on the toes and maintaining the asana, continue normal breathing.

6.  With the support of your hands, get your upper body down. Get back on the mat and rest.


Cautions while doing Virabhadrasana – Warrior pose:

1. It should not be performed by people suffering from high blood pressure, heart conditions, or brain diseases.

2. Give attention to your neck. If done incorrectly, the posture can cause severe neck injury.

3. Should be avoided during menstruation and pregnancy.


3. Adho Mukha Svanasana - Downward Facing Dog Pose

With regular practice of Adho Mukha Svanasana - Downward Facing Dog Pose tones the muscles of the body and helps in weight loss. The Adho Mukha Svanasana looks similar to how a dog looks when it bends forward. The best part is, even a beginner can get the hang of this asana with great ease. Sarvangasana can be difficult for those who are just starting out, but Adho Mukha Svanasana is easier to do, which is why many yoga practitioners start with this asana.

adho meaning ‘down’,
mukha meaning ‘face’, 
svan meaning ‘dog’, and 
asana meaning ‘posture’


How to do Adho Mukha Svanasana - Downward Facing Dog Pose

1. Stand on four limbs, such that your body forms a table-like structure.

2. As you breathe out lift the hips up, straightening the knees and elbows, form an inverted V-shape with the body. 

3. Your hands should be in line with your shoulders, and your feet in line with your hips. Make sure that your toes point outwards.

4. Press your hands into the ground. Widen through the shoulder blades. Keep the neck lengthened by touching the ears to the inner arms. 

5. Hold for a few seconds, and then, bend your knees and return to the table position.

6. Exhale. Bend the knees, return to table pose. Relax. Get back on the mat and rest.


Cautions while doing Virabhadrasana – Warrior pose:

1. It should not be performed by people suffering from Carpal tunnel syndrome, High blood pressure, A detached retina, Weak eye capillaries, or Diarrhea.

2. Give attention to your neck. If done incorrectly, the posture can cause severe neck injury.

3. Pregnant women should practice this asana with caution.


4. Navasana - Boat Pose

Boat Pose (Navasana) or Half Boat Pose or Ardha Navasana both could be an excellent yoga asana to do when you're trying to lose weight and reduce belly fat. This pose directly works the stomach and tones your whole body. It is said to help regulate the function of your pancreas and kidneys.



How to do  Navasana - Boat Pose :

1. Begin in a seated position with your knees bent and your feet flat on the floor. Bend your knees and lean your torso back.

2. Lift up the feet to the knee height, Keep your knees bent at first then lift up & ensuring that your legs are parallel to the floor.

3. Lengthen the front of your torso from your pubic bone to the top of your sternum. The lower belly (the area below your navel) should be firm and somewhat flat, but not hard or thick.

4. The body here takes the shape of the English letter ‘V’ or 45-degree angle from the ground. One can go higher with the legs together making sure the torso remains strong and firm.

5. Stay in this pose for 30 seconds to 1 minute (or as long as you can).

6. To release the pose, exhale as you lower your legs and hands to the floor.


Cautions while doing Virabhadrasana – Warrior pose:

1. Someone who is suffering from High blood pressure should take precautions.

2. You may avoid doing this pose if you suffer from low blood pressure, have had a recent or neck or back injury.

3. Traditionally, it is recommended to avoid this pose when you have a headache, diarrhea, asthma, or are pregnant.


5. Bhujangasana - Cobra Pose

The cobra pose or the Bhujangasana helps in toning your upper arms and the hips. It also tones your chest and helps your body get the optimum amount of fresh oxygen, which in turn helps in burning the fat and reduce weight easily.

Bhujanga means 'cobra' &  
asana means 'posture'. 


How to do Bhujangasana - Cobra Pose

1. Lie down on your stomach and feel relax.

2. Raise your trunk and head supported by the palms

3. Stretch and joint the legs. So that knees of both the leg touch each other.

4. Take a deep breath and lift your upper body like head, neck, shoulders, chest upwards as shown in the above image. In this position, your all weights of the upper body will come on your hands and thighs.

5. Arch your neck and look upward gently.

6. Put pressure on your toes by pressing them onto the floor.

7. Hold the asana for 5 seconds


Cautions while doing Bhujangasana - Cobra Pose :

1. Pregnant women and those who are suffering from an ulcer, heart problem, or any surgeries like the spine brain or lungs should not do this asana.

2. Practice yoga asana under expert guidance.