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7 Best Yoga Exercise For Fat Loss- A Complete Guide

By Tarun Yogi, | Last Updated 13 Sep, 2022 | Est. 6 Read Time

yoga exercise for fat loss

Yoga Exercise For Fat Loss

Many specialists concur that yoga exercise for fat loss helps people achieve healthy weights in a variety of ways. Yoga encourages the growth of your body, mind, and soul so that you can become the best version of yourself. Many people do not consider yoga to be a very good exercise for losing weight. The low-impact workout has surely become more and more well-liked around the world, but its main benefits are improved flexibility and mental clarity.

Despite common assumption, yoga can aid in a significant amount of weight loss and calorie burning. Particularly the more vigorous varieties of yoga. Additionally, you could discover that the awareness you get through a calm, soothing yoga practice aids in your weight loss.

Let’s look at a few of them approaches.

Yoga and Awareness

Yoga’s psychological and spiritual facets emphasize the cultivation of mindfulness. Your consciousness is heightened in numerous ways as a result. It can help you become more aware of how certain foods impact your body, mind, and soul.

According to studies, those who practice yoga exercise for fat loss and cultivate mindfulness may be better able to avoid comfort meals and harmful foods. They might also learn to listen to their bodies more so that they can recognize when they are full.

According to a different study, practicing mindfulness can reduce instances of impulsive or binge eating and increase physical activity. Although there was no discernible impact on weight loss directly, lengthier mindfulness training sessions may be linked to weight loss. To further explore these findings, additional research is required.

Yoga practitioners are instructed not to practice on an empty stomach, so they are more inclined to eat a healthy breakfast. Your desire for natural meals may increase after a yoga session.

People who are having trouble losing weight in other ways are likely to benefit the most from yoga exercise for fat loss.

Yoga leads to Better Sleep

Yoga can enhance the quality of your sleep. When you practice yoga exercise for fat loss regularly, you could discover that you can go to sleep more quickly and that your sleep is deeper. You should aim to get between 6 and 9 hours of sleep per night.

A good night’s sleep is frequently linked to weight loss. According to a study, those who had their sleep hours reduced five times per week lost less weight than those who slept normally. Both groups were restricting their caloric intake, indicating that sleep deprivation had a negative impact on body composition, including fat loss.

Yoga nidra is a type of guided relaxation that could improve your sleep quality and consciousness. During yoga nidra, you can also make intentions, which may aid in the development of your goals for losing weight.

Burn Calories With Yoga

Yoga is not typically thought of as an aerobic activity, but some styles of yoga are more physically demanding than others.

Yoga that is vigorous and active helps you burn the most calories. This might assist in limiting weight gain. Power yoga, vinyasa yoga, and ashtanga yoga are a few examples of yoga exercise for fat loss that is more physically demanding.

Hot yoga establishments frequently provide vinyasa and power yoga. You move virtually constantly when doing this style of yoga exercise for fat loss, which aids in calorie burning.

Yoga can perhaps increase your metabolism and help you tone up your muscles. Despite not being a particularly physically demanding kind of yoga, restorative yoga may nonetheless aid in weight loss. According to one study, restorative yoga can effectively assist obese women in losing weight, including belly fat.

These results hold particular promise for those whose body weight may make practicing more strenuous kinds of yoga challenging.

By burning calories, increasing mindfulness, and lowering stress, yoga may be an effective strategy for behavior change, weight loss, and maintenance. You might be able to cut back on your eating and become more conscious of the negative effects of eating too much.

What should be the intensity of Yoga Exercise for Fat Loss?

Yoga can help you lose weight, so practice it as often as you can. At least three to five times a week for at least an hour, you can perform a more active, strenuous practice.

Balance your practice by taking a mellower, gentler class on the other days. Classes in hatha, yin, and restorative yoga are excellent choices.

Start out small if you’re a newbie; start with a 20-minute practice and work your way up from there. You can use this to increase your flexibility and strength while avoiding injuries. Every week, allot yourself one entire day of rest.

For further cardiovascular advantages, combine your yoga practice with exercises like walking, cycling, or swimming.

As part of your routine, stay away from weighing yourself just after a yoga session, particularly a hot yoga session, as you can lose water weight there. Instead, weigh yourself every day at the same time.

Best Yoga Exercise for Fat Loss

Chair Pose or Utakatasana

  • Standing upright, space your feet slightly apart.
  • Without bending your elbows, extend your hands in front of you with the palms facing down.
  • As though you were sitting on a chair, bending your knees and pushing your pelvis down will help.
  • Your fingertips should be pointing up at the ceilings as you raise your hand overhead.
  • In this position, lengthen your spine, face forward, and make an effort to unwind.
  • Take a few breaths in and out while holding the position.

Trikonasana or Triangle Pose

  • Position your legs two feet apart while standing upright on the ground.
  • Take a deep breath in and elevate both of your hands sideways until they are parallel to your shoulders. Your palms should be facing down and your hands should be parallel to the ground.
  • After exhaling, bend your right torso and hinge from your hips so that your right hand touches your right foot.
  • Lift the left hand to the ceiling while gazing upward.
  • After remaining in this position for 10 to 20 seconds, return to the starting position. On the other side, repeat the process.

Virbhadrasana or Warrior Pose

  • Place your hands by your sides while standing on the ground with your feet hip-width apart.
  • Exhale and move your right foot far to the side.
  • Bend your knees to a 90-degree angle and point your right toes outward.
  • Turn your left foot 15 degrees inward. Your left foot’s heel should be in line with the ball of your right foot’s heel.
  • Bring your sidearms up to the level of your shoulders. Your palms should be facing up.
  • In this posture, take a few deep breaths, then move your head to the right and gently push your pelvic as far down as you can.
  • Take a brief pause before returning to the starting position. On the other side, repeat the process.

Dhanurasana or Bow Pose

  • Lie on your stomach with your arms by your side and your feet hip-width apart.
  • Take a heel step and bend your knees up toward your butt.
  • With both hands, grasp the ankles of both legs.
  • Take a deep breath in and raise your legs and chest.
  • Maintain a straight face and extend your legs as far as you can. Your physique need to be bow-tight.
  • Return to the beginning posture after pausing for four to five breaths.

Setu Bandha Sarvangasana or Bridge Pose

  • Put your feet firmly on the ground while lying on your back with your knees bent. Your arms should be at your sides and your legs should be slightly apart.
  • Inhale and lift your hips off the floor while pressing your feet firmly into the ground.
  • To lift your chest, firmly place your shoulders and arms on the floor.
  • Lift your hips higher by contracting your butt and leg muscles.
  • Return to the starting position after holding this position for 4 to 8 breaths.

Bhujangasana or Cobra Pose

  • Lie on your stomach with your hands overhead and your feet close together.
  • Join your legs together, then lay your head on the ground.
  • Place your elbows close to your body while bringing your hands below your shoulders with your palms resting by the side of your chest.
  • Take a deep breath and lift your upper body.
  • Hold this position for a few breaths after exhaling.

Navasana or Boat Pose

  • Kneel down on the mat with your feet firmly planted on the ground. Your palms should be by your side.
  • Bring your shin parallel to the floor by raising your feet just a little bit off the ground. Your butt should support your body weight.
  • Keep your spine upright while sloping your upper body backward.
  • Hold your body straight so that your legs form a “V” shape.
  • Your arms should be extended in front of you parallel to the floor with your palms facing down as you flex your shoulder muscles.
  • Take a couple deep breaths and contract your abdominal muscles.


If you want to use yoga exercise for fat loss, commit to your practice and to yourself. Setting realistic goals and implementing tiny, steady improvements will increase your likelihood of success.

You might discover that you are drawn to healthy eating and lifestyle choices as your practice and awareness grow. Even while losing weight isn’t assured, it’s absolutely probable, and your favorable outcomes might go far beyond weight reduction.

Frequently Asked Questions (FAQ)

  1. What is the best yoga exercise for fat loss?

    The 7 best yoga exercise for fat loss are: 1. Utkatasana 2. Trikonasana 3. Virabhadrasana 4. Dhanurasana 5. Setu Bandha Sarvangasana 6. Bhujangasana 7. Navasana.

  2. Can I lose fat by yoga?

    According to comprehensive studies, yoga may benefit in reducing stress, improving happiness, preventing emotional eating, and creating a supportive environment, which may benefit with weight reduction and maintenance. Yoga can also help you to burn calories, as well as strengthen your muscular mass and shape.

  3. Is yoga better than gym?

    Yoga Vs Gym: 1. After yoga, you feel less wiped out where as after doing the gym you feel maximum exhaustion. 2. Yoga can be done out wherever you are travelling where as the gym needs an equipment, without accessories it cannot be done.

  4. How long will it take to lose weight by yoga?

    Usually, you will first notice a fall in body fat followed by an inch loss, and then weight loss during practicing yoga. In order for weight loss to be permanent, it should be progressive and in stages. Therefore, it is best if it happens gradually after three to four months of continuous practice.

Tarun Yogi

Tarun Yogi

This post is made for an inspiration for everyone so that people get to know about the benefits of doing yoga.

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