Weight Loss Yoga: 8 Best Asanas For Fat Loss



Yoga has become a very popular sport in recent years and many people practice it on a daily basis. This is no wonder, after all, hardly any other sport combines relaxation with physical strength and stretching so well.


Yoga is not known for its extremely high-calorie consumption, but weight loss through yoga is definitely possible. Here we introduce you to 8 asanas that will help you lose weight and tone the body.


If you do effective exercises regularly, you will certainly succeed in losing weight with yoga. The best part is that with our yoga exercises you not only lose fat but also reduce stress. So take some time for yourself again and try these asanas – they are guaranteed to do you good.


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Notes on yoga exercises

In addition to the exercise instructions, we have also added pictures that show you what the respective asanas should look like.


Also, check yourself in the mirror or film yourself more often so that you can perfect your execution. You should of course always adapt the selection and execution of the exercises to your personal fitness level.


Chaturanga Dandasana (plank pose)


Chaturanga Dandasana yoga


You may already know Planks from our Flat Belly Challenge. This yoga exercise is performed similarly and is incredibly intense. It strengthens the whole body because it requires a lot of body tension.


This is how this exercise works:

Start in the push-up position with your arms straight and make sure that your stomach and buttocks are tight. Now lower yourself further by bending your elbows. Your fingers are fanned out wide and your hands are just below your shoulders.


Now shift your weight onto your toes and push your body a little forward so that your shoulders are slightly in front of your hands.

The upper arms are parallel to the upper body and the forearms are bent at right angles.

Actively contract your body and hold a few breaths in this exercise.


If you notice that you can no longer hold yourself stable, let your body sink, rest briefly and repeat the exercise again after this break.


Lose Weight With Yoga: The Exercise Virabhadrasana


Virabhadrasana yoga for weight loss


Virabhadrasana is a posture that strengthens arms and shoulders in particular. By actively tensing the core and leg muscles, however, the rest of the body is also stressed.


This is how this exercise works:

Stand steady with your legs closed. The arms are on the sides of the body. The stomach is well tensed.

Stand your left foot forward and rotate your back foot 45 degrees to the right. The left and right heels are in line with the shoulders and hips pointing forward.


Now raise your arms straight up, your gaze is directed slightly upwards. Pull your shoulders down and your palms face each other.

Now bend your front leg until the upper and lower legs are at a 90-degree angle. The right thigh should be parallel to the yoga mat. The outside of the left foot presses into the mat and the pelvis points forward.


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The left leg pulls back, the left foot stays on the mat and the right leg stays bent. Remain like this for a few breaths.


Repeat the exercise on the other side.


Lose weight through yoga with the boat pose (Navasana)


Navasana yoga


The Navasana exercise is particularly demanding on your abdominal muscles. Since you generally have to maintain a lot of tension during the execution, this exercise also tones the rest of the body.


This is how this exercise works:

Lie on your back. Bend your legs and place your feet behind your buttocks.


Make sure that your lower back is pressing firmly into the ground.


Now lift your upper body off the floor with your stomach tightly tensed and stretch your arms forward, fingers spread and palms facing inwards. Pull your shoulder blades back and down and relax your neck.


Now you lift your legs straight up. Beginners are best-left bent to get used to it. Make sure that your back stays straight at all times.


Breathe evenly and hold this position for a few breaths.


Setu Bandha Sarvangasana (shoulder bridge) as a slimming asana


slimming asana yoga


The shoulder bridge is also called Setu Bandha Sarvangasana and trains the buttocks and back muscles very efficiently. These muscle groups are important for an upright posture, among other things.


This is how this exercise works:

Lie on your back and bend your legs slightly, with your feet hip-width apart. The hands are relaxed next to your hips.


Press your feet firmly into the ground and lift your pelvis, your thighs should be in line with your torso. Tighten your thighs, calves, and buttocks, and make sure your knees don’t move to the side.


The neck is relaxed and you breathe in and out evenly. Hold the exercise for a few breaths.



Lose weight with yoga: the chair (Utkatasana)


Lose weight with yoga


With the exercise Utkatasana you strengthen the muscles of the thighs. Because you have to tense your whole body, this exercise ensures high-calorie consumption – perfect for losing weight.


This is how this exercise works:

Stand hip-width apart, your stomach is tense.


Extend your arms forward with your palms facing down. The shoulders remain low.


Now bend your knees and tilt your pelvis back as if you were sitting on a chair. Make sure to press your heels firmly into the ground. Your back should always be straight.


Try to crouch a little deeper, but make sure to stay in a stable position at all times. The knees should not protrude beyond the toes.


Hold this position for a few breaths, then come back up into an upright position.



Lose weight through yoga with the grasshopper (Salabhasana)


Lose weight through yoga


This exercise strengthens your back muscles as well as your glutes and thigh muscles. The body is tightened and shaped by the high body tension.


This is how this exercise works:

Lie on your stomach with your forehead on the floor. Your arms lie loosely next to your body, your toes are stretched and the backs of your feet laid down.

Press your pelvis into the yoga mat and first lift your right leg for a few seconds. 


Then the left leg follows for a few breaths. Now put your legs back on the floor.


Now press the tips of your toes firmly into the ground, tense your buttocks and stomach tightly. Raise your upper body slowly, pull your arms back and down, your shoulders stay low, and do not move upwards. Pull your shoulder blades together well. The view is directed to the front and up.



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If you are stable in this pose, now also lift your legs straight up. Actively tense your leg and gluteal muscles. Remain in this position for a few seconds and then lower yourself back down onto the mat.


Vyaghrasana (tiger pose) is a yoga asana for weight loss


yoga asana for weight loss


The tiger pose strengthens large parts of your entire musculature. Abdominal, back, buttocks, and leg muscles are used, and mobility is promoted.


tiger pose strengthens asana yoga


This is how this exercise works:

Get into the quadruped position and actively tense your stomach and buttocks.


As you exhale, bring your right knee and head together carefully and in a controlled manner. The nose or forehead and the knee should be gently touching.


Now bring the right leg with the bent knee back and up and the left arm forward and up. Make sure to keep your hips straight.


The abdominal, buttock and back muscles are tightly tensed. Your gaze follows your arm forward and up. Hold the position briefly.


As you exhale, bring your knees and head together again. Repeat the exercise sequence on one side three times in a controlled manner and then carry out the exercise with the left side.


Lose weight through yoga with Virabhadrasana 3


Weight loss yoga Virabhadrasana


You have already got to know the first variant of the Virabhadrasana pose, this exercise is a lot more intense. Virabhadrasana 3 strengthens the entire back of the body, including the shoulders, thighs, calves, and abdominal muscles. Balance and coordination are also trained in this exercise.


This is how Virabhadrasana 3 works:

Get into a firm, upright stance. Put your hands on your hips.

Shift your weight onto your right foot and bring your left foot back in a controlled manner. Consciously tense your stomach and buttocks to stay stable.


Now bring the upper body forward and the back leg further and further up until the upper body and leg are parallel to the floor. If you can’t do it yet, that’s not a problem. Just stretch your leg back as far as you can.


Fix your eyes on a point on the floor so that you can keep your balance and then extend your arms forward. You have stretched out shoulder-width apart, the palms facing each other.

Make sure you keep your hips straight and stretch yourself nicely.

Hold this pose for a few breaths, come back to the starting position, and pause briefly. Then do it with the other side.


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Yoga can be a great help in losing weight. It tones, tones, and of course also burns some calories if done correctly. Take advantage of this FREE yoga starter kit here!


But you have to be aware that losing weight only works in conjunction with a low-calorie and balanced diet. You will find a lot of information about this here.


The relaxing effects of yoga can also help you reduce stress, which in turn has a positive effect on fat loss.


Good luck and have fun trying out the asanas!



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