Weight Management

Yoga Day 2022: Five Proven Yoga Poses To Help You Lose Weight Effectively!

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By Apollo 24|7, Published on - 17 June 2022, Updated on - 12 September 2023

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Yoga is a form of low-intensity exercise, therefore, it is not considered an effective form of workout for weight loss. However, contrary to popular beliefs, yoga helps burn calories, improve flexibility, and increase muscle mass. Yoga also helps in managing stress, and preventing stress-induced binge eating, thereby aiding the weight loss process. Here are 5 such yoga asanas that can help shed extra kilos efficiently:

Note: Perform these asanas under the guidance of a yoga expert. Those suffering from chronic diseases such as heart diseases, asthma, diabetes, or hypertension, must consult a doctor before performing these poses.

1. Utkatasana

Also known as chair pose, utkatasana helps activate the abdominal muscles, allowing the belly fat to burn. This asana also strengthens and tones the quadriceps (muscles in the front of the thigh) and gluteal muscles (muscles in the hip region). 

chair pose

2. Virabhadrasana 1

Also known as warrior pose 1, virabhadrasana 1 helps strengthen the shoulders, arms, and the muscles at the back. It also helps in stretching the quadriceps and hamstrings (muscles at the back of your thigh), thereby toning the legs.


3. Dhanurasana

Also known as the bow pose, dhanurasana helps in strengthening the core muscles, lower obliques, and muscles of the thighs. It is also believed to improve blood circulation and relieve constipation.


4. Trikonasana

Also known as the triangle pose, trikonasana is believed to stimulate and improve blood circulation in the entire body. The lateral motion of the asana allows toning of the muscles in the thighs (hamstrings and quadriceps) and helps the burning of fat from the waist.


5. Navasana 

Also known as the boat pose, navasana helps in strengthening and toning the muscles of the hip (iliopsoas and rectus femoris muscles) and the lower back, improving the posture and core balance. A study published in the journal PLOS found that practising Navasana can help boost the metabolism, which can help lose weight in 12 weeks. 


While these yoga asanas may boost your metabolism and help with weight loss, they have to be combined with healthy eating practices for better results. Need dieting tips for weight loss?

Consult An Apollo Dietician

Weight Management

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