23 Yoga Poses to Lose Weight Faster (Proven Results)

yogic yoga and weight loss

Overweight or obesity is one of the major problems in today’s world. A lot of us are affected by it up to a certain limit. It may be because of various factors like unhealthy diet, lack of physical activity and sedentary lifestyle, and to be honest, it is much more dangerous that it appears!

Obesity is the underlying cause of various health conditions like erectile dysfunction, diabetes, and various heart diseases. We often take various OTC medications and prescription drugs to tackle this problem. We force ourselves to gyms, go for high-intensity workouts or take supplements to lose some inches around the waist. While drugs and supplements have their own side effects, hefty gym fees can wreck the budget of many among us.

So, is there a way out? Something that doesn’t come with side effects and easy on one’s pocket. Of course, there is, and the answer is “yoga” – completely natural and way more effective.

Yoga is by far the best way to reduce the fat deposits in your body. No, matter which body part you are targeting at, yoga has something for everyone. Be it your face, shoulders, thighs, arms or hips, you won’t be disappointed. The most amazing thing about yoga is that unlike gym, it doesn’t make you feel exhausted.


Here are some yoga postures for weight loss that are found to be most effective for various targeted fat cuts.

For Facial Fat


Also known as the Lion Pose, this asana helps in toning your facial muscles. It is also a great stressbuster. It can be done by anyone irrespective of the age. Doing this asana regularly can vanish your double chin in no time.

How to do it?

Jalandhara Bandha:

It is ideal for thyroid patients. This improves jaw line. It also helps in improving your concentration power and awakens the inner energy centers.

How to do it?

Asanas for Arms

Adho Mukha Svanasana:

It is a very good asana to tone your upper body and the arms.

How to do it?

Chaturanga Dandasana:

This asana will tone your arms, wrists, lower back and abdominal muscles. It also strengthens the muscles around the spine; thus, helps improve your posture.

How to do it?


Ardha Pincha Mayurasana:

In this pose, your body will balance on your arms while you will try to remain afloat. This will help strengthen and tone your biceps, arms and triceps.

How to do it?

Urdhvamukha Svanasana:

This asana is one of the most efficient and effective ways to train your biceps, arms and triceps. This asana must be performed empty stomach, i.e., the last meal should be around 4-6 hours before performing this asana.

How to do it?

For Shoulders and Upper Back


It helps tone your shoulder blades and improves the flexibility of your torso. It can be easily mastered with practice.

How to do it?

Ardha Matsyendrasana:

This helps in toning your neck, spine and shoulder blades. This also helps in strengthening your abdominal muscles.

How to do it?

For Midriff


This asana will make you think of a see saw or a boat. In this, your midriff will be the base for balancing the body. This is very helpful in losing some stubborn belly fat.

How to do it?


It is all about your lower body. This is extremely effective for thigh and tummy fat.

How to do it?


This pose helps in toning the abdomen muscles. The focus areas are the sides of your body. It also improves your digestion and blood circulation.

How to do it?


This is one of the prominent poses in Surya Namaskar. This works on your upper body. It acts as a catalyst in burning belly fat.

How to do it?

For Thighs

Baddha Konasana:

This is also known as the “cobbler pose.” It works best on outer and inner thighs. Fluttering your legs like a butterfly is another variant of this pose. Because of this variant, it is also called “butterfly pose.” It is easy to perform and relaxes your lower body.

How to do it?


It is the best position that counters the negative sides of sitting all day and accumulation of lower body fat. In this, your groin, thigh and hip muscles are stretched out. It tones your inner and outer thighs and improves overall flexibility.

How to do it?


This is a basic lunge- pose. It stretches the legs, thighs and hamstrings. This asana tones your hips and ankles. It also helps release stress and tension.

How to do it?

Ardha Bhekasana:

It is also known as “half frog pose,” and is one of the most difficult poses. However, it will give you amazing results. It affects your quadriceps, hips and hamstring muscles. It also boosts the blood circulation.

How to do it?

For Hamstrings/Calf Muscles


It is also known as the “big toe pose.” It is one of the best asanas to tone your calf muscles. It strengthens back, legs and thighs. It also boosts the functioning of kidney and liver.

How to do it?


This is also known as “pyramid pose” or intense side stretch pose as it stretches the sides. It strengths calf muscles, hamstrings and quads and also tones your legs.

How to do it?

Virabhadrasana 2:

Also known as “warrior 2 pose,” it is a revitalizing pose and help improve stamina and stretch the hip muscles. Apart from just toning and strengthening your muscles, it has a lot of added benefits as well.

How to do it?

Upavistha Konasana:

This is similar to a stretch. It is also known as “Wide angle seated bend pose.” This releases tension in the torso and tones your hips.

How to do it?

For the Hips


It is also known as the “eagle pose,” and it engages your legs, arms and thighs. It pushes your torso and strengthens your core and hip muscles.

How to do it?

Ananda Balasana:

It is also known as “happy baby pose.” It is one of the best asanas in yoga for weight loss. It stretches your lower body, especially the hip area. Groin, inner thighs and calf muscles are also toned with this asana.

How to do it?


It is also known as “king pigeon pose.” It helps in strengthening the hip muscles.

How to do it?

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