Is Yoga Good For Weight Loss & Fat Burning


The union of mind and body, helping in the transition to connect with your conscious is called Yoga. It is a practise that was established to control the senses of our body and connect with the spiritual supreme, through Karma, Bhakti and Jnana.

A lesson in history

Yoga is a group of physical, mental, and spiritual practices which originated in ancient India, and can be dated back to Indus valley civilisation around 3000 BCE. It is one of the six Āstika (orthodox) schools of Indian philosophical traditions.

There is a broad variety of yoga schools and practices, described in Hinduism, Buddhism, and Jainism. In the Western world Yoga largely consists of postures or asanas.

Yoga has gone through many changes and modifications through time. Many realised gurus and intellects have given their commentary on Yoga. What we see today is a glamorous version, created for physical fitness and relaxation.

With what we have, does Yoga help in weight loss?

Yoga as a practise is meant to give you more control over your mind and body. It wasn’t created for a specific task, like body shaping. However research has found that few weeks of Yoga practice can lead to health benefits and weight loss. For example, a 2013 study published in the Journal of Alternative and Complementary Medicine showed, a 10-day Yoga program resulted in weight loss and a reduced risk of heart disease in overweight men.


Stress can have a devastating effect on your body and mind. It can reveal itself in the form of pain, anxiety, insomnia, and inability to concentrate. Most of the times stress is the main cause of weight gain. Yoga can help you cope with stress. Physical benefits of Yoga, combined with stress management, helps a person lose weight and maintain good physical and mental well being.

Merging Yoga in your workout regime which may consist of Cardiovascular activities and Strength training, can have brilliant effects on your body for weight loss. As always maintaining a balance in life comes into play.

Another important aspect of adopting Yoga, is its least possibility of causing an injury. On the contrary, it improves joint mobility and function.

Lastly, it can be practiced anywhere on the planet, as it doesn’t require any equipment or special gear. The most cost effective and low maintenance form of staying healthy and happy.

10 Yoga Asanas for Weight Loss

  1. Surya Namaskara – Sun salutation

surya-namaskarSun Salutation is a comprehensive workout that works on every part of your body. It is a great warm up routine, before getting into other poses. An immensely beneficial routine that concentrates on all core muscles of your body. It stimulates digestive system, regulates metabolism, trim the waist and tones your arms and legs.

  1. Virabhadrasana – Warrior pose


Warrior pose is one of the exercises that helps you create better balance, while toning your arms, legs and back. Hold Virbhadrasana for 15 secs or more for stronger quad muscles.

  1. Navasana – Boat pose


A normal crunch works your abs, Boat Pose works to the core of your very being. Hold it for 15 secs or more for better digestion, stronger spine and hip flexors.

  1. Chatrunga Dandasana – Plank pose


Plank pose is one of the best exercise to strengthen your core, abdomen and spine. Hold this position for 30 secs or more to see immense results on your abs and to shed those extra pounds.

  1. Trikonasana – Triangle pose


Triangle pose helps you relieve stress, stimulates digestion and aids in blood circulation. It is one of the best poses for reducing waist and belly fat. This asana stretches and strengthens the thighs, knees and ankles.

  1. Dhanurasana – Bow pose

Bow pose is an exercise for strengthening back muscles. It stretches your whole body, improves body posture and blood circulation.

  1. Parivrtta Utkatasana – Twisted chair pose


Twisted chair pose is the Yoga version of a squat, but much more intense. It tones your internal organs, like kidneys and digestive system. This asana helps in detoxification, while improving your overall health.

  1. Sethu Bandha Sarvangasana – Bridge pose

Bridge pose can help people suffering from neck or back pain. This asana can help in building stronger shoulders and glute muscles. It is one of the preferred asanas for weight loss. It is practised extensively by athletes, as it strengthens calves and thigh muscles.

  1. Adho Mukha Svanasana – Downward dog pose


Downward Facing Dog is one of the favourite asanas in Yoga. Most of the teachers start training their students by aligning and holding Downward Facing Dog. This asana works on your whole body and has multiple benefits. It helps in increasing blood flow to the brain, strengthens bones, arms and legs. It also improves your body posture while strengthening the core.

  1. Sarvangasana – Shoulder stand


Shoulder Stand aids in digestion, and weight loss begins with good digestion. This pose boosts metabolism and balances thyroid levels in your body. It helps in calming your brain, while relieving stress and improving sleep.


Yoga is a lifestyle rather than an exercising form. It has been created for cutting mind chatter and improving your overall wellness. Trying to extract singular benefits from any programme can be a daunting task. Hence always create a mix of activities in your daily life, that promote physical fitness and mental calm.

Yoga is for health, peace and happiness!