Burn Fat The Natural Way: Best Yoga Poses For Weight Management

Struggling to shed those stubborn kilos? Forget extreme diets or punishing workouts—yoga offers a gentler, sustainable way to burn fat and boost your wellbeing. These powerful asanas don’t just melt away fat; they also balance your hormones, calm your mind, and re-energize your body.

Role of yoga for obesity

For those struggling with obesity, yoga offers a holistic path to weight management by:

Boosting metabolism by incorporating poses that stimulate the thyroid and digestive organs
Building lean muscle and enhancing fat burn with consistent practise
Reducing stress and emotional eating through calming the nervous system
Improving mindfulness to help you make better food and lifestyle choices
Enhancing mobility, making movement easier and more enjoyable over time

Top yoga asanas for obesity

Here are the top yoga asanas for obesity that can help you burn fat naturally and boost overall well-being:

**Bow pose (Dhanurasana)**

This asana works on the whole body by:

Improving digestion,
Reducing obesity, gastrointestinal problems,
Giving flexibility,
Strengthening back muscles,
Curing constipation, and
Improving blood circulation.

How to do it?

Lie on your stomach with your arms and legs positioned on either side of the mat or floor.
As you lift your hands, exhale and bend your knees, bringing your ankles close to your hips.
Hold the right ankle with your right hand and the left ankle with your left hand. Ensure that your toes remain pointed, and grip the ankle rather than the top of the foot.
Experience the stretch in the tailbone area while performing Dhanurasana. Hold the pose for about 15 seconds.

**Sun salutation (Surya Namaskar)**

Surya Namaskar, or sun salutation, is known for strengthening muscles, increasing endurance, and significantly reducing body fat. Surya Namaskar involves harnessing the sun’s energies that benefit human health. The sequence of this asana consists of a series of different yoga poses.

Increased blood circulation, effective removal of toxins, and an improved immune system are benefits of this yoga practise, which collectively help combat obesity.

Below are the 12 different poses of Surya Namaskar, whose regular practise can bring numerous health benefits.

Pranamasana – Prayer pose
Hasta uttanasana – Raised arms pose
Hasta padasana – Hand to foot pose
Ashwa sanchalanasana – Equestrian pose
Parvatasana – Mountain pose
Ashtanga Namaskara – Saluting with eight points
Bhujangasana – Cobra pose
Adho mukha svanasana – Downwards facing dog pose
Hasta padasana – Hand to foot pose
Hasta uttanasana – Raised arms pose
Tadasana – Standing mountain pose

**Bridge pose (Setu bandha sarvangasana)**

This pose effectively targets your hips, stomach, and thighs. Additionally, it gently massages your thyroid gland when your chin touches your chest, promoting the production of the metabolism-regulating hormone.

How to do it?

Lie on your back and stretch your arms to the sides.
Now bend your knees, spread them apart, and lift your body from the pelvis area.
Once in position, grasp your ankles with your hands for support.

**Boat pose (Naukasana)**

Naukasana is a modern yoga pose commonly known as the boat pose. It strengthens the abdominal region and accelerates the reduction of belly fat. It also addresses physical issues such as back pain and boosts blood circulation. This asana assists in alleviating digestive disorders and constipation, while also toning the muscles of the legs and arms.

How to do it?

Lie on your back on the floor, with your feet together and arms resting at your sides.
Begin by inhaling, then exhale while lifting your chest and feet off the ground.
Stretch your arms towards your feet, allowing your entire body to rest on your hips. As you do this, feel the contraction of your abdominal muscles.
Try to hold your breath for a few seconds in this position. Slowly exhale and release the pose.
Repeat this at least 3-4 times.

**Upward plank (Purvottanasana)**

This pose strengthens your triceps, back, legs, and wrists while stretching your shoulders, chest, and front ankles. It may seem difficult initially, but you will notice its benefits soon after practising it regularly. It’s simply an upward position of the plank.

How to do it?

Sit with your legs stretched and hands behind your hips, pointing your feet.
Now, begin to rise slowly. Hold the position for up to ten seconds and gradually increase the time.
Perform 10-15 or more sets daily.

**Triangular pose (Trikonasana)**

This pose helps reduce belly fat and aids digestion through its twisting motion. You can engage the muscles in your legs and arms to build more muscle and burn additional fat.

How to do it?

Stand with your feet apart.
Next, turn your right foot out, extend your arms wide open, and lean sideways over your right leg.
Slowly lower yourself as much as you can while keeping your back straight and flat in that position.
Place your right palm on the ground and remain still for as long as possible.
Repeat the same process on the other side.

**The warrior pose (Veera bhadrasana)**

This pose helps strengthen your lungs and back muscles. It also targets your thighs, belly, and hips to tone the muscles in that area.

How to do it?

Stand straight with your legs spread at least 3-4 feet apart.
Bend your right knee slightly as you extend both arms.
Now stretch both hands toward the ceiling and lean back as far as your back allows, keeping your legs separated.

**Plank pose (Chaturanga dandasana)**

This pose is challenging, but it is highly effective for working your wrists, arms, lower back, and abs. It improves your standing posture, resulting in a strong and toned physique. Additionally, performing this pose regularly, with extended duration holding the plank, aids in reducing belly fat and developing abs. The plank pose primarily targets your upper body, shoulders, and core, promoting fat burning and toning. This is one of the best calorie-burning yoga asanas.

How to do it?

Plant your hands directly under the shoulder, like that of a push-up position and mount your pelvic area parallel to the floor.

**Shoulder stand (Sarvangasana)**

This pose offers numerous benefits. It increases strength, improves digestion, boosts metabolism, aids in weight loss, and balances thyroid levels. It helps with sleep disorders, strengthens shoulder muscles, and tones your hips, abdominal muscles, and legs.

How to do it?

Lie on your back and raise your hips, stretching your legs upward toward the ceiling.
You can support your waist with your wrists or simply keep your hands straight and stretched on the floor, with your palms facing down.

**Cobra pose (Bhujangasana)**

This pose strengthens your entire shoulder area and upper back while providing greater flexibility to the lower back. It aids in burning unwanted stomach fat by stretching the abdominal muscles. Additionally, it helps burn extra fat in the thighs, hips, and lower abdominal areas. This pose also assists in regulating the menstrual cycle for women.

How to do it?

Lie on your stomach and lift your head and upper body with your palms on the floor.
Now bend your arms at the elbows, create an arch, and slowly look upward. Don’t rush. You will feel pressure on your stomach.
Extend your toes and press them into the ground to fully engage in the pose.
Hold this asana for 5 seconds.

**Plough pose (Halasana)**

Halasana, also known as Plough pose, is regarded for its ability to control obesity. This pose is recognized for enhancing digestion and alleviating constipation. It also contributes to improved blood circulation, increased flexibility, stronger muscles, and the release of accumulated mental and physical tension.

How to do it?

Start by lying on your back with your hands at your sides.
Lift your legs so they are perpendicular to the floor.
Bend your elbows, place your hands under your waist, and push your legs over your head.
Try to push as far as possible until your toes touch the floor.
Hold the position for a few seconds, then relax.

**Wheel pose (Chakrasana)**

This asana enhances the body’s flexibility and stimulates the adrenal glands. It triggers the fat-burning process in the body within just a few days of practise when combined with a healthy diet and other yoga poses or stretches.

How to do it?

Lie on your back with your legs straight, bend your knees, and bring your feet close to your hips.
Bending your elbows, position the palms of your hands under your shoulders, above your head. It’s important to ensure that your fingers point toward your feet.
After positioning your body this way, slowly lift your hips and upper body by applying gentle pressure on your palms and feet.
Aim to lift your body as high as possible to create an arc shape.
Hold this position for about 5 to 10 seconds and then carefully exit the pose step by step by bending your arms first and then lowering your feet back to the floor.

**Hand-to-foot pose (Padahastasana)**

This asana, also known as the hand-to-foot pose, leads to a significant stretch in the muscles of the thighs, lower back, and calves. It has been featured as one of the asanas of Ayush yoga for obesity because of the health benefits it provides.

How to do it?

Stand straight, ensuring a 2-inch gap between your feet.
Take a deep breath and stretch your arms above your head.
Breathe out and bend forward, extending your arms.
While keeping your knees straight, try to bring your head as close as possible to your knees.
Hold on to your calves with your hands, stabilize your breathing, and maintain the pose for about 40-60 seconds.

**Half-wheel pose (Ardha chakrasana)**

Ardha Chakrasana is a variation of Chakrasana. This asana, also known as the half-wheel pose, is easier to perform than Chakrasana, the full-wheel pose. It helps combat obesity when performed alongside other yoga asanas and healthy eating habits.

The Ardha Chakrasana pose can help reduce excess fat from the thighs and abdominal area.

How to do it?

Begin by standing straight on the floor.
Raise your hands upwards and bend them backwards. It is essential to ensure that your knees do not bend at any point while performing this.
While in this pose, try to hold your breath for a few seconds and exhale while exiting the pose.
Repeat the pose about 4-5 times a day.

Slim down with yoga

वजन मैनजेमेंट doesn’t have to be a struggle; it can be a soulful journey. With yoga, you’re not just burning fat but also building a stronger, calmer, more connected version of yourself. These asanas are your toolkit for change; all you need is a mat, a little commitment, and the courage to start. So take a deep breath, strike a pose, and let your transformation begin, one stretch at a time.

FAQs about obesity asanas

Get answers to common questions about yoga asanas for obesity and how they support effective weight loss.

Which yoga asana is best for obesity?

While all the mentioned poses target obesity, Surya Namaskar (Sun Salutation) is particularly effective—it combines multiple poses in a fluid sequence, providing a full-body workout that boosts metabolism and supports weight loss.

Does yoga help with obesity?

Yes, yoga helps manage obesity by improving metabolism, reducing stress, enhancing digestion, and promoting mindful eating—all key factors in sustainable weight loss.

Which asana should be performed to cure obesity?

While no single pose cures obesity, consistent practise of Bhujangasana (Cobra Pose), Trikonasana (Triangle Pose), and Dhanurasana (Bow Pose) can significantly support fat reduction and body toning.

Which yoga asana is best for reducing belly fat?

Naukasana (Boat Pose) targets the core effectively, helping burn belly fat, strengthen abdominal muscles, and improve posture.

Which yoga asana is the most powerful for obesity control?

Setu Bandhasana (Bridge Pose) is a powerful option—it activates the thyroid gland, strengthens the back, and tones the lower body, all of which support weight management.

Key Takeaways

Yoga alleviates anxiety, prevents hypertension and diabetes, and aids in weight management.
The top yoga asanas for treating obesity include bow pose, bridge pose, and boat pose.
Additionally, triangle pose, warrior pose, and plow pose are also effective.

Stay tuned to the Activ Living Community. Keep up to date with the latest health tips and trends through expert videos, podcasts, articles, and much more on पोषण, फिटनेस, सचेतन, और लाइफस्टाइल से जुड़ी बीमारियां like Asthma, Blood Pressure, Cholesterol, and Diabetes. Activ Living ke saath sahi sehat ki shuruat ABHI karo.

You may also be interested in the following blogs:

Popular Searches

अनुक्रमणिका

Role of yoga for obesity