Patto Plaza, Panjim, Goa 403001

Open 24x7 hours Online

Yoga Asanas for Beginner’s weight loss

Yoga, Diabetes, Weight Loss

If you are a yoga beginner, then this article Yoga Asanas for Beginner will help you. Yoga is A set of the package for a healthy profile; Yoga alone answers many questions as We often ask ourselves how to do yoga for weight loss. Honestly, this is a general question search on the internet. So, let’s find out first does yoga really help in weight loss and how to start yoga as a beginner. In answer to all questions, yoga helps with weight loss, reducing stress, anxiety, depression, and obesity, improving sleep quality, reducing heart disease, and much more. But it needs proper follow-up action at every step. So, let’s delve deeper into the process.

oga Asanas for Beginners

Yoga Asanas for Beginners

How does Yoga help in weight loss?

Yoga creates balance and unity between your mind, soul, and body; it’s not only about a few asana postures; these asanas activate you. Regular yoga practice imparts you with the following benefits Flexibility, improved breathing, improved energy & vitality, athletic health, increased muscle toning, better cardiovascular health, stress management, and the most important topic of this article, weight reduction.

Yoga has many more benefits, but let’s focus on these to avoid confusion.

The people practicing yoga for years have shared that they can make a more conscious decision about food and listen to their body needs; they don’t get intimated just looking at the bakery shop or fast-food stalls, with yoga it was hard for them to binge eat specifically at night, they could feel how eating made them feel sluggish, decrease in food craving, etc. [1] In short, yoga followers get molded towards mindful sustainable eating.

Hence, according to the findings, yoga drives diverse psychological, behavioral, and physical changes which support weight loss, including increased muscle toning, improved metabolism, and high self-esteem [1].

Another study on an adult male in an urban setting for 14 weeks found improvement in BMI, decreased perceived stress level, and ultimately control over obesity with yoga practice [2].

In fact, a recent study on long-term weight loss with certain factors like feasibility, acceptability, and preliminary efficacy of yoga in weight management programs found that yoga does have the potential to fuel improving long-term weight loss goals [3].

Despite all, yoga is always asked about weight loss at home for females; so, the answer lies in the trial done on 60 women with abdominal obesity for 12 weeks of yoga intervention showed a moderate to strong effect in combating abdominal obesity in women [5].

Types of Yoga Asanas for weight loss

There are numerous types of yoga exercises with which one can achieve the goal of weight loss. However, below are some examples of the commonly used yoga asana for weight loss and increase in endurance.

Chaturanga Dandasana – Low Plank pose

Chaturanga Dandasana, which is translated as four-limbed staff pose or low plank pose, is mostly misunderstood with push-ups, although it is not. To achieve a proper pose, you need to activate the front muscles and balance your entire body parallel to the ground on your toes and palm, placing your elbows close to your ribs. However, managing alignment becomes challenging but important to build strength and stability.

By doing this asana, you build your core strength, erector spine, and muscle on either side of the spine.

body transformation

Virabhadrasana -warrior pose

To perform the Virabhadrasana, lift the chest, push your back foot further back anchor, and turn the hips and torso so now they are open to the side. The gaze remains forward and stretches your elbows & wrists parallel to the ground.

This yoga pose is even safe for those who have back pain issues. Following the steps of Virabhadrasana, you can burn fat while building & strengthen the back, legs, thighs, and arms.

Trikonasana – Triangle pose

  • To begin with asana,
  • Take a medium stance and inhale.
  • Take your arms at shoulder levels.
  • Rotate your right foot out to 90 degrees angle
  • Exhale and place the right arm on the right shin bone
  • Rich the left arm towards the ceiling and gaze to your left thumb
  • Inhale, bend the right knee, and come back to the original position.
  • Repeat the same process on the left side and try not to fall forward.

By doing Trikonasana, you can improve your digestion and blood circulation in the entire body with the reduction of fat deposits in the belly & waist area.

Adho Mukha Svanasana – Downward Dog pose

  • In Adho Mukha Svanasana, placement of the palm is important; hence take utmost care that your fingers are separated and pressing equally onto the floor.
  • Try taking your legs a little further in the backward direction.
  • Tuck your toes, and meanwhile, engage your navel (suck your stomach inside).
  • Slowly lift yourself up by lifting your hips back and then up while lengthening your spine.
  • Keep your heels up, and just focus on keeping your hips high.
  • Drop your head and completely relax in
  • Without disturbing the position, press your heel into the floor and attain that “V pose.”
  • Stay there as long as possible for you, and keep breathing.

By incorporating Adho Mukha Svanasana along with weight loss, you can reduce headaches, fatigue & insomnia, anxiety, and depression.

Intermittent fasting diet plan Indian

Best 7 days Intermittent fasting diet plan Indian

Whether you talk about India or any part of the world, fasting has always been integral to the culture. But with modernisation, changing beliefs and … Read more
Truth About Calorie Counting

The Truth About Calorie Counting: Balancing Weight Loss and Mental Health 

Calorie counting may appear appealing as a foolproof weight loss strategy, but the “truth about Calorie Counting is we tend to lose the balance between … Read more

Sarvangasana – Shoulder stand pose

  • Lie down on the mat, keeps your legs together and palms down
  • Move your legs up towards your head
  • Support your back with your arms (elbows should be closer to each other for good support)
  • Point your toes upwards while standing upright on your shoulders and stay for a while; keep breathing.
  • Slowly roll back to the original position with full control.
  • Caution: do not move your chin. Your chin gets locked towards your chest.

Sarvangasana is highly potent in boosting metabolism, balancing thyroid levels, improving the respiratory system, and strengthening the upper body, abdominal muscles, and legs, hence weight loss.

12 steps for Surya Namaskara – Sun Salutation pose

Surya Namaskara is all in on a package of 12 poses that trains the entire body. The best time to do Surya Namaskara is on an empty stomach in the morning.


  1. Pranam asana (Prayer pose)
  2. Hastauttan asana (Raised arms pose)
  3. Hastapad asana (Standing forward bend)
  4. Ashwa Sanchalan asana (Equestrian pose)
  5. Dandasana (Stick pose)
  6. Ashtanga Namaskara (Salute with eight points)
  7. Bhujangasana (cobra pose)
  8. Adho Mukha Svanasana (Downward facing dog pose)
  9. Ashwa Sanchalan asana (Equestrian pose)
  10. Hastapad asana (Standing forward bend)
  11. Hastauttan asana (Raised arms pose)
  12. Tadasana (Mountain pose)
Suryanamaskar pose

Surya Namaskar improves overall health, helps stretch, flex, and ton the muscles, and is excellent for weight loss.

When it was clinically studied in comparison with Circuit training (CT), Treadmill (TM); although all three methods were effective for fat loss in obese females, Surya Namaskar could provide extra benefits in terms of improved cardio-respiratory fitness, upper limb muscle endurance, and improved body flexibility [4].

Power yoga poses

Power yoga is a form of Westernization of Ashtanga yoga (popular in the US) specifically designed to build strength and endurance. Power yoga is a variation of traditional yoga, and in fact, there is no single style of yoga; there are different varieties with their own discipline, focus, and goals [6].

Unlike any other yoga form, power yoga presses on the transition from one pose to another instead of separately approaching each pose. Power yoga is fast-paced and intense and has resemblance aerobics rather than a relaxed, mindful yoga experience.

Power yoga also has the potential to improve cardiovascular health, improve sleep, control blood sugar, improve brain function, and reduce stress, but the most important concern of the article is that it helps in weight loss.


Yoga for weight loss or weight management has been used for thousands of years; however, that is not it. There are immense benefits of yoga, improving metabolism, cardiovascular health, improve sleep, control of blood sugar, brain function, etc. Along with weight loss and fat loss, yoga also strengthens and tones the muscle, arms, and legs and relieves the issues like joint pain, back pain, etc.


Who should not do yoga?

Yoga isn’t for everyone in some situations: beginners without props, pain in specific areas, rushing, post-meal, or acute stress. Prioritize safety and well-being.

Side effects of Doing the wrong yoga

Incorrect stretching or improper breathing patterns during yoga exercises can have adverse effects. This may lead to acute to chronic pain and fatigue in the muscles you are utilizing.

Can yoga burn belly fat?

Yoga can tone muscles, aid weight loss, and strengthen the core for a flat belly. Asanas like Bhujangasana, Dhanurasana, Kumbhakasana, Ustrasana, etc., are beneficial. However, pregnant women and those with hernia, high BP, or heart disease should avoid poses like Shalabhasana.

Can Yoga cure diabetes?

Yes, daily yoga practice can help you control glycemic levels and reduce the risk of complications in diabetic patients [7].

How much time does it take to lose weight through yoga?

According to a study on Overweight adults, daily practice of yoga for 1.5 hours can significantly decrease body weight, BMI, and fat percentage. If this routine is followed regularly, the individual can start noticing a visual difference after a week [8].

Written by

Sobin S. Gupta (MSc)

Sobin S. Gupta is a multifaceted professional—nutritionist, researcher, writer, and diabetes educator. She founded "Nutrition Meet," dedicated to educating the community on preventing and curing chronic diseases. With a passion for health and wellness, Sobin empowers individuals to take control of their well-being through informed dietary choices.

Leave a Comment

Item added to cart.
0 items - 0.00