Yoga for Weight Loss : 21 Best Yoga Poses to Reduce Belly Fat for Female Beginners at Home-10 Days

Yoga for Weight Loss Introduction

We all know yoga is a beautiful gift from India to the whole humankind. Yoga was mentioned in the Rigveda, which is a collection of Vedic hymns written in Sanskrit language.

Thousands of years ago, our ancestors carved simple and advanced yoga asanas on the rocks, leaves etc. These were traced by archaelogical surveys held in Indus valley sites, which is the oldest civilization in the world.

Those transcriptions guides us to an innovative weight loss therapy.

In this guide, we talk about how is that therapy going to help us in weight loss.

Weight Loss – Isn’t That an Interesting Topic to Talk On?

Definitely YES! weight loss is an important topic to talk about.

Well, one may take the idea from the fact that the top Google searches end up with queries like-

  1. How to lose weight?
  2. How to reduce belly fat?
  3. How to reduce weight?
  4. Yoga for weight loss
  5. Yoga for belly fat
  6. Shed kilos

Even Youtube searches hits in million views asking queries like-

  1. yoga for weight loss
  2. yoga for weight loss for women
  3. yoga for weight loss for kid

What causes weight gain?

Modern day life is full of hectic schedule and we tend to skip exercise, yoga and fall in trap of bad habits.

We don’t have time to take quality sleep of 7-8 hours.

The junk foods that we consume, the bad habits we inculcate, all leads to massive weight gain.

Health experts have compiled following main causes of weight gain.

Top 10 causes of weight gain

  • Junk food
  • Sugar
  • Medication
  • Stress & Anxiety
  • Genetics
  • Insulin
  • Phyical inactivity
  • Smoking
  • Alcohol
  • Drug Abuse

So, the main question remains in mind – How to lose weight?

Definitely, the solution lies in the problem itself.

Leave junk foods and any drug abuse, strictly follow balanced diet plan, take 7-8 hours of quality sleep, start practicing yoga asanas (listed below), thats all.

We have compiled all the important information regarding weight loss process.

In this article, you will learn every aspects regarding quick weight loss phenomena at home.

You will learn about different yoga poses for weight loss, diet plan etc.

We expect you to read the whole information with a SMILE and FOLLOW Daily.

So, lets dive into the main content.

Can you lose belly fat with yoga?

Yes, Yoga can help you in losing belly fat. But, it is to remind you that, Rome was not built in a day. So is the case with yoga.

Yoga takes time, but the result is Permanent.

The extent of result primarily depends on one’s effort and dedication towards shedding pounds.

Principle behind weight loss – How Yoga Effect on Weight Loss

The basic principle behind weight loss is – You should Burn calories.

Yoga involves stretching, breathing that applies constant pressure on muscles. This helps to cut down unnecessary fat from body.

Yoga poses improves the smooth functioning of all the glands, & organs that help to function them properly.

Along with this, Yoga also helps to relieve stress, tension & anxiety, which are the main causes of weight gain.

Yoga calms your mind. Thereby eliminating stress, anxiety from your life, which are among the main causes of weight gain.

Different yoga poses boost up the metabolism. This helps to flush out unnecessary waste paricle and toxins from the body.

Consequently, it helps to reduce belly fat effectively and helps in weight loss.

How many times to do Yoga for a quick weight loss?

This is a common Question among Beginners on how frequently you should do Yoga for quick results.

Practicing 4 to 5 Days a Week is preferable to lose weight quickly.

In the beginning, you can practice different poses for atleast 30 minutes to 90 minutes daily.

Slowly and gradually increase the time limit to 2 hours daily for perfect results.

Weight Loss TIPS

Beginner : Yoga Expert recommend rigorously performing different yogasanas (listed below) for atleast 30 minutes to 1 hour daily.

We recommend you to Set & Play some 1 hour white noise for higher concentration.

If you are new to practicing Yoga, we suggest you to choose atleast 6-7 Easy Yoga poses out of the following lists of 21 poses.

You need to practice the selected yogasanas atleast 3-4 sets daily for a week for quick results.

Advance : We recommend you for atleast 2 hours of yoga sessions.

We recommend advance practitioner to Set & Play some 3 hours white noise for higher concentration.

If you have experience of doing yogasanas, we recommend you to practice all the listed poses daily for a week. Definitely, a set of 2-3 is effective.

Disclaimer : There is No such limitation on number of Sets you go through. What matters the most is your Consistency.
It totally depends on you How much you want to lose weight?.
Higher your Effort & Dedication is, Less time you need to Shed kilos quickly.

We highly encourage you to,
Measure your present weight on a weighing machine (digital weighing machine is preferred to note down your Exact weight).

Be consistent everyday, before noting down your final weight after a week.

Play some White Noise for higher concentration while doing these below mentioned yogasanas.

White noise, set at a particular frequency helps you to Boost You Up for more Yoga Sessions.

Yoga poses for weight loss [Full List]

(01). Shoulder stand (Sarvangasana)
(02). Boat pose
(03). Bow pose (Dhanurasana)
(04). Plank pose (Phalakasana)
(05). Downward Dog pose
(06). Triangle pose (Trikonasana)
(07). Chair pose
(08). Wind releasing pose (Pawanmuktasana)
(09). Angle pose
(10). Child’s pose (Balasana)
(11). Bridge pose (Setu bandha Sarvangasana)
(12). Corpse pose (Shavasana)
(13). Twisted Chair pose (Parivrtta Utkatasana)
(14). Cobra pose (Bhujangasana)
(15). Eagle pose (Garudasana)
(16). Tabletop Arm-Leg Lift
(17). Sun Salutation (Surya Namaskar)
(18). Superman pose
(19). Warrior 1 pose (Virbhadrasana 1)
(20). Warrior 2 pose (Virbhadrasana 2)
(21). Warrior 3 pose (Virbhadrasana 3)

Lets dive into all the Yogasanas in details.

Yoga for weight loss [How To, Steps]

(01). Shoulder stand (Sarvangasana)

How to do Shoulder stand (Sarvangasana) yoga for weight loss?

Steps :-

Lie on the yoga mat and come into Raised-Leg Pose (Uttanpadasana).
Take a deep breath in and lift your waist; simultaneously, push your legs back over the head.
Align your back, waist, legs in a straight line perpendicular to the floor.
Stretch your toes towards the sky as if trying to touch the ceiling with your toes.
Hold the position as long as you feel comfortable.
To release the pose, breath out slowly and get back to the initial position.

Read More : Shoulder Stand-How to do Sarvangasana for beginners? Steps and Benefits-basant’s

(02). Boat pose (Navasana)

How to do Boat pose (Navasana) yoga for weight loss?

Steps :-

Sit down on a yoga mat with your knees bent and feet flat on the floor.
Lift your feet off the floor.
Straighten your legs to a 45 degree angle with your torso making a V-shape with the legs.
Straighten your arms parallel to the floor and urn up your palms.
Stay in this pose for atleast 5-6 breaths.

(03). Bow pose (Dhanurasana)

How to do Bow Pose (Dhanurasana) yoga to Shed kilos at home?


Lie down on your stomachwith your feet parallel to your hips.
Slowly fold you knees up and hold your ankle with your hands.
While breathing-In, lift your chest off the ground.
Pull your legs up.
Hold this position for 3-5 breaths.
To come back to the initial position, release your hold on ankles.
Simultaneously, bring your chest and legs back to the ground.

(04). Plank pose (Phalakasana)

How to do Plank pose yoga for weight loss?

Steps :-

Lie down on a yoga mat with your face down.
Bring your forearms and toes on the floor.
Bring your elbows directly under your shoulders and forearms facing forward.
Keep your torso straight and rigid while your eyes gazing at the floor.
Maintain your whole body in a straight line.
This is a little tougher to hold, but try to hold for atleast 10 breaths.

(05). Downward Dog pose ( Adho mukha Svanasana)

How to do Downward Dog yoga for weight loss for Kids?

Steps :-

Come on all your fours to form a table such that your back forms table top while your legs & hands form the legs of the table.
While exhaling, lift your hips up to form an inverted V-shape with the body.
Now press your hands into the ground and widen through your shoulder blades.
Also keep in mind to lengthened your neck by touching the ears to your inner arms.
Try to look towards your navel and try to hold this pose as long as you can.
To release this pose, Exhale, bend your knees and return to table pose.

(06). Triangle pose (Trikonasana)

How to do Triangle yoga for weight loss?

Steps :-

Stand straight on a yoga mat and spread your legs a bit more than the span of your shoulder.
While inhaling, raise your left hand above your head.
While exhaling, bend your torso to your right.
Simultaneously, tilt your right arm along your right leg trying to touch your right ankle.
Hold the pose for atleast 30 seconds.
Switch the orientation of your legs and hands.
Repeat on with other side.

(07). Chair pose (Utkatasana)

How to do Chair pose to reduce belly fat?

Steps :-

Stand in mountain pose with your big toes closer.
While inhaling, raise your arms above.
While exhaling bend your knees so that your thighs tend to parallel to the floor.
Bring your shoulder blades into your upper back.
Try to reach your elbows back towards your ears.
Bring downyour hips a lttle lower.
Shift yor body weight onto your heels.
While inhaling, lift your arms up.
Hold this position for around 60 seconds.
To release the pose, exhale, come back to Mountain pose.

(08). Wind release pose (Pawanmuktasana)

How to do Pawanmuktasana to reduce belly fat at home?

Steps :-

Lie down on your back on a yoga mat and extend your arms & legs in front.
While exhaling, try to bring your knees closer to your chest.
Now bring your both hands around the knees and interlock your fingers.
Now, hold Only your right knee and release your left leg on the floor.
Hold this pose for around 50-60 seconds.
Repeat this position with opposite orientation.

(09). Angle pose

How to do Angle pose for weight loss for female beginners?

Steps :-

Come into Warrior pose 2 (Virbhadrasana) as illustrated (list number 20).
While exhaling, lower your right arm such that your right forearm rests on your right thigh.
Raise your left arm up and extend your arm above your head.
Bring your chest, legs, hips in a straight line.
Turn your head up.
Hold the pose for around 60 seconds.
Repeat the pose on opposite side.

(10). Child’s pose (Balasana)

How to do Balasana for weight loss for female beginners?

Steps :-

Kneel on your yoga mat.
Bring your knees separated hip-width apart.
Rest your palms on top of respective thighs.
While exhaling, lower your trunk down between your knees.
Stretch your arms alongside your trunk.
Hold this posture for around 60 seconds.

(11). Bridge pose (Setu bandhasana)

How to do Bridge pose to reduce belly fat for female beginners?

Steps :-

While lying on your back, bend your knees.
Slide your arms alongside your body so that your fingertips is touching the heels.
While inhaling, lift off your hips, spine and chest.
Hold this pose for 5-7 breaths.
To release the pose, Exhale, bring back your spine to the floor.

(12). Corpse pose (Shavasana)

How to do Shavasana for weight loss for beginners?

Steps :-

Lie on your back on a yoga mat.
Keep your legs straight and arms side.
Rest your hands a little apart from your body.
Allow your body to feel heavy on the ground like a corpse.
Close your eyes.
Breathe naturally.
Stay in this pose for around 5-25 minutes.

(13). Twisted Chair pose (Parivrtta Utkatasana)

How to do Twisted chair pose to reduce fat at home?

Steps :-

While standing, bring your knees together and hands together in prayer position.
While inhaling, lengthen your spine.
While exhaling, twist towards right, hooking your left elbow outside your right thigh.
Hold this Posture for 4-5 breaths.
Repeat the pose with opposite orientation.

(14). Cobra Pose (bhujangasana)

How to do Cobra pose yoga for weight loss for kids?

Steps :-

Lie face down on a yoga mat.
Keep your legs staright and close to each other.
While inhaling, lift up your head, chest and abdomen such that your pelvis and navel maintain a connection to the ground.
Keep your arms straight and try to bring your head a little behind your head.
You can hold this pose anywhere between 20-60 seconds.
With exhalation, come back to the normal pose.

Check Out : Cobra Pose (Bhujangasana) : Step-By-Step Instructions, Benefits, Variations, Modifications, FAQs

(15). Eagle pose (Garudasana)

How to do Eagle pose to reduce belly fat at home?

Steps :-

Come into Mountain pose or Tadasana.
Bend your knees.
Cross your left thigh over right leg while trying to balance on your right leg.
Extend your arms straight and bring left arm under right.
Cross your arms in front of your torso so that your right arm is above the left one.
Bend you elbows.
Place your right elbow into the curve of the left one.
Now, Raise your forearms at angle of 90 degree to the floor.
Your right hand thumb should pass in front of left hand’s little finger.
Lift your elbows and stretch fingers upward.
Hold this poition for 20-30 seconds.

(16). Tabletop Arm-Leg Lift

How to do Tabletop arm-leg lift pose for weight loss for quick results?

Steps :-

Come into Vajrasana pose.
Bring your knees hip-width apart .
Place your hands directly under the shoulders.
Keep your back as flat as possible.
Now, straighten your left leg and lift it behind you, while breathing-in.
Hold this pose as long as you can.
Repeat this with other side.

(17). Sun Salutation (Surya Namaskar)

Sun salutation is a set of 12 yoga poses.

How to do Surya Namaskar for weight loss for male beginners on roof?

This pose should be STRICTLY done in a sequence as below.

Steps :-

  1. Prayer pose
  2. Raised arms pose
  3. Standing forward bend
  4. Equestrian pose
  5. Stick pose
  6. Eight parts Salutation
  7. Cobra pose
  8. Downward dog pose
  9. Equestrian pose
  10. Standing forward pose
  11. Raised arms pose
  12. Mountain pose

(18.) Superman pose (Viparita Salabhasana)

How to do Superman pose to cut down belly fat from body?

Steps :-

Lie face down on your belly.
Stretch your arms infront of you.
While Inhaling, slowly lift up your head, chest, thighs, feet all at the same time.
Try to stretch and breath simultaneously.
Hold this pose until you feel burning sensation in your muscles.

(19). Warrior 1 pose (Virbhadrasana 1)

How to do Warrior 1 pose for weight loss at home?

Steps :-

Come into Mountain pose.
Bring your left foot toward the back of your yoga mat and turn your toes at a 45 degree angle.
Slide your right knee to come over your ankle.
While inhaling, raise your arms above your head.
Hold it for 5-7 breaths.

(20). Warrior 2 pose (Virbhadrasana 2)

How to do Virbhadrasana 2 pose reduce belly fat at home?

Steps :-

Come into Mountain pose and take a big step back with your left leg.
While inhaling, raise your arms parallel to the floor.
While exhaling, bend your right knee.
Bring down the top of your thigh towards the right.
Simultaneously, press top of your left thigh back.
Bring your lower abdomen in while lengthening your spine.
Bring your chin slightly in and now look at your right.
Hold this posture for 5-7 breaths.
Switch the orientation an repeat on with other side.

(21). Warrior 3 pose (Virbhadrasana 3)

How to do Virbhadrasana 3 yoga pose for weight loss?

Steps :-

Come into mountain pose.
While inhaling, shift your body weight on your left leg.
Simultanously, Lift up your arms over your head.
While exhaling, raise your right leg back and bend your hips such that your upper body is parallel to the floor.
Hold this pose for 5-7 breaths.

Healthy Diet for Weight Loss

A Balanced Diet is the major factors for a quick weight loss.

Health Experts & Nutritionists highly recommend to eat a low-calorie diet. Your diet should contain fruits, vegetables, whole grains, lean meats etc.

It is advisable to refrain from junk foods, fast foods, sugar conatinig food items, if you are really concerned about losing weight quickly.


Whats better for weight loss – Yoga or Gym?

Well, both have their own significance when it comes to weight loss.

Intense Gym workouts start to cut down your extra fats from the body. This is based on the type of exercise you are doing to target a particular body part.
You need to attend Gym sessions for years to maintain that fat cut down experiences.

Yoga, whereas, gives you a Permanent solution to your extra pounds. Different Yoga poses increases metabolism & inner energy (Chi or Qi), reduces stress and helps in weight loss Permanently.

Doing Yoga is more effective and effeicient in removing Obesity permanently, at any age.

If you are a busy person & don’t have time to attend gym sessions, you can fully rely on Yoga Poses.

You can perfrom some super easy yoga poses at home that reduces belly fat.

Yogasanas aids in weight loss.
Plus, it promotes a balanced physical and mental wellbeing of the Yogi.

So, in a nutshell, Yoga saves your Time, Money and gives you Permanent Solution.

Lets Talk

We have researched a lot about this trending Search about “Yoga for Weight Loss”.

Now, You must have a clear idea of how to lose weight.

If you have any query, suggestion, doubt, please comment below.

You can share – How much weight you lost after a week?

We encourage you to share your weight loss storyHow much you weighed before and after 7 days of doing Yogasanas?

Share this article with your friends, family.

Yoga for Weight Loss FAQ

[Q] Whats better for weight loss – Yoga or Gym?

Both have their own significance when it comes to weight loss.
Gym sessions need regularity, for years, to maintain that fat cut down experiences. It require money for gym membership. It requires machines, dumbbells, weights which is little expensive to set up.
Yoga, whereas, gives you a Permanent solution. Different Yoga poses increases metabolism, reduces stress and helps in weight loss Permanently. You can do yoga at Home also. You don’t need Money to spend on any extra tools, kits or any machine.

[Q] Can we lose weight in 10 Days through Yoga?

Yes, You can certainly shed kilos in 8-10 Days through yoga. It will require you constant practice of all the 21 yoga poses on a daily basis.

[Q] Who should Not do Yoga for Weight Loss?

Any person with following complications should avoid yoga poses :-
Pregnancy, Surgery, Injury, Sprains, Muscle Strains.

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Korean Ninja Squad

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