8 Best Yoga Poses for Weight Loss – Tummy and Thighs Exercises

Reviewed by: | Author: Manoja Kalakanti

Our hectic lifestyle and workloads do not let us live in a healthy way. The craving for junk food and stress filled environment gives us an unhealthy body. The tummy and thighs are the worst affected body parts of all where most of the fat gets deposited. The risk of diseases and ill health increases with the fat around these areas. A fitness routine and a good diet will help to reduce these risks. There are various ways of sweating it out and burning calories like exercise to reduce tummy, jogging, running, swimming, cycling and hiking.

Best Yoga Poses for Weight Loss – Tummy and Thighs Exercises

But for those who don’t like to sweat it out, yoga asanas for weight loss is an effective alternative. By adopting the methods of yoga, one can reduce weight, control the body and soul. Along with these benefits, one can also experience mental peace. Losing weight and staying in shape will also build self-esteem and reduce the stress levels.

7 Ways in Which Yoga Promotes Weight Loss

Yoga is the ways of the great rishis and ascetics to connect with the soul and bring about harmony between the body and the mind. It is the holistic way of healing and maintaining overall health. But when it comes to weight loss through exercise, the image of vigorous jogging, cycling, running and jumping comes to our mind and most of us cannot relate yoga with weight loss. But yoga and weight loss are more closely related than we actually know. There are various underlying causes of weight gain and yoga addresses these causes from within.

Ways in Which Yoga Promotes Weight Loss

Stimulates the Liver – Liver is the most important organ of the body that serves several functions, and the most important one is detoxification and cleansing of the body. It purifies the blood and flush out harmful chemicals and toxins. A healthy and strong liver can also eliminate bad fats from the body and put the good fats to use. It helps in providing energy to the body. Yoga poses help in enhancing the vital force of the liver for its better functioning. Liver can also be cleansed effectively by following a fruit and vegetable detox diet plan.yoga poses to lose fat on thighs

Activate the Thyroid Gland – The Thyroid is an important hormone-secreting gland of the body that controls metabolism. Active and high metabolism helps in burning fat from the body at a faster pace. Yoga poses help in correcting Thyroid dysfunction.

Maintaining the Right pH of the Body – A body that has a too acidic pH has the tendency to store fat in order to protect itself from the acids. And this mechanism leads to the deposition of visceral fat that accumulates inside the organs and blood vessels. Yoga asana can help in maintaining the pH of the body at a safe alkaline level.

Striking the Perfect Balance between Sympathetic and Parasympathetic Nervous System – Stress is one of the major reasons for weight gain. But relaxing yoga poses can bring about the right balance between the sympathetic and parasympathetic nervous system that is essential to relieve stress and anxiety.

Active Internal Heat – Warmth can be created in the body itself by activating the nervous system that automatically makes a person feel warmer. Yoga poses activate the nerves through systematic stretching, and this heat helps in burning the deep-seated visceral fat, as well as the superficial subcutaneous fat.

Move the Muscles with Strength – Yoga poses that require the body to remain active along with successive stretching and compression of muscles aid in weight loss. The activity of the muscle tissues promotes them to use up fat as a fuel.

Get the Heart Rate Up – Although cardio and indoor aerobic exercises are the most popular way to increase the heart rate, but effective yoga exercise that gets the heart rate up for a short period of time and then drops it right down.

Best Yoga Poses for Weight Loss:

You might have tried many different things to get into shape like massage gels, creams and pills. These may seem effective at first but, will have a long-term effect on the body. Yoga poses for weight loss on the other hand stretches and tones the various body parts and limbs and stimulates the metabolism of the body to promote calorie burn. So here are a few beginner yoga poses which will help you get toned legs and a flat tummy.

Yoga Warrior Pose:

The Warrior Pose or Veerabhadrasana is one of the best yoga poses for weight loss that strengthens and tones the arms, shoulders, thighs and back muscles – all at the same time. It is an effective yoga for people with back problems that is also beneficial for increasing overall balance and stamina. For this yoga pose you need to stand straight with your legs far apart. Now bring your hands up above your head and stretch them.

Yoga Warrior Pose

Clasp both hands together in a Namaste and turn your torso to the right side. You right knee should bend slightly while trying to stretch your abdominal muscles as much as you can. Close your eyes and count for 30 seconds to 1 minute. After turning it to the right, follow the same procedure to the left. This posture will tighten your muscles and also tone your legs giving you very good body strength. Repeat the posture 2 to 3 times on both sides.

Yoga Warrior Pose II:

Warrior Pose II is one of the most effective exercises for tummy and thighs that opens up the hips, strengthens and tones the thighs, works the abdominal muscles and organs and aids in enhancing stamina and concentration. It also helps in energizing the strained limbs and the answer to the question of how to get rid of upper arm flab. This yoga pose is just the same as the above. It has the same effect on the tummy and legs. Yet it is done in a different way.

Yoga Warrior Poses

Stand with your legs placed away from one another. Now move your right foot to the right side and bend your right knee so that your right thigh is parallel to the floor. Start your hands to two sides keeping them parallel to the floor and look to your right. Count for 30 seconds to 1 minute and return to the starting position. Repeat the same on the other side. Do the exercise 2 to 3 times on both sides. By doing this, the abdominal muscles are stretched. So try this pose which will be very effective for fat elimination.

Yoga Chair Pose:

The Chair Pose or Utkatasana is one of the best thigh exercises that strengthen and tones the muscles of the glutes, hips, back and chest along with the ankle and knee muscles. It also strengthens the lower back and torso and helps to bring forth determination in mind. In this asana, the body appears as a chair, and it requires a lot of stamina. You may feel pain in your legs in the first couple of days when you practice it. However doing this regularly will help you gain flexibility and the pain will vanish.

You need to have your feet together. Inhale while you raise your hands above your head. Stretch them up and bend your knees a little, inhale while bending your knees. Now you need to remain in this position for at least 60 seconds while breathing normally. It may be a little difficult in the beginning to remain in this position, so try to hold it for as long as you can and stand up when you feel too much pressure. You can begin by doing this 10 times every day and increase the number every 3 days. It will tone down your thighs and melt the fat from your tummy.

Boat Pose:

This is one of the power-packed mat exercises for abs toning. Sit down on a mat, and stretch out your legs. Your knees should be pulled up, thighs should be tight and your toes should be pointed out. Now try to raise your feet off the ground and bring your legs to a 45-degree angle. Inhale while you raise your feet and avoid bending your knees.

Boat Pose

The spine should be straight, and your body should make a V shape. Raise your arms to the shoulder level. This pose will increase your stamina and also cut down tummy fat. It will increase your lower and upper body strength.

Yoga Bridge Pose:

Boat Pose or Paripurna Navasana is one of the power packed flat tummy exercises that cuts out fat from the abdomen by toning and strengthening the abdominal muscles along with the hip flexors and spine. It also tones the arm and leg muscles, helps in digestion and stimulates the thyroid glands and kidneys and is one of the best yoga exercises for neck pain.

Yoga Bridge Pose

Lie down on your back with your feet joined and your hands by your side. Now, exhale and lift your head and chest off with the ground and stretch your hands towards your feet. Hold this position for 30 seconds to 1 minute while feeling the stretch and tension in your abdominal muscles and navel while breathing normally. Slowly exhale and return to the starting position. Repeat this pose 3 to 4 times. This pose will increase your muscle strength. If you like to add a variation to this pose. Try to lift up one leg in the air for 20 seconds. You should repeat the same with the other leg.

Yoga Cobbler’s Pose:

The Cobbler’s Pose or Baddha Konasana is a simple and easy to perform yoga exercise for weight loss that can be done perfectly by newbies as well. This asana tones the lower part of the body by stimulating the abdominal muscles and organs and stretching the inner thighs, knees, and groin. It also helps in treating infertility, asthma, depression and anxiety.

The cobbler’s pose is one of the easiest and helpful poses of yoga. You need to sit down with your spine straight. Your knees should be bent, and the soles of your feet should be facing each other. You should press the soles together and hold this pose for at least a minute.

Yoga Locust Pose:

The Locust Pose or Salabhasana is one of the 12 basic Hatha yoga postures that is considered one of the best yoga asanas for weight loss because it stretches the entire body right from the thorax to the abdomen, upper back, lower back and buttocks. It is one of the best yoga poses for weight loss and flexibility that helps in enhancing the strength and flexibility of the back, arms and legs. It stretches the shoulders, chest and belly effectively.

Yoga Locust Pose

You need to lie face down with your palms facing the ground. While inhaling you should lift up your legs without bending your knees. Your upper torso and hands should also be lifted up giving you a stretch of the abdominal muscles. You need to balance yourself on the tummy. This posture will reduce the fats near the hips and stretch your leg muscles.

Yoga Camel Pose:

The Camel Pose or Ustrasana is the best yoga for weight loss because it targets the tummy, back and thighs – the three most difficult part of the body with stubborn fat. It also helps in opening up the chest and lungs, improving the flexibility of the chest, abdomen and neck, stimulating the thyroid gland and strengthening the back muscles. Sit on your feet with your knees and calves close together. Yoga Camel Pose

You need to use some soft cloth under you to prevent pain. Now come onto your knees and place your hands on your hips. Stretching out the torso, look above. Hold your heels slowly, one hand after the other. Bend backward and stretch out the chest and tummy. You can feel the weight in your arms. Hold this position for 30 seconds to one minute and return to the starting position. Repeat the asana 3 to 4 times. This position is useful to melt the fat in almost all the areas of the body.

More Sources of Yoga Poses for Weight Loss

Yoga Poses for Arms

Tone and give definition to the shape of your legs with these classic yoga poses, they help you to reduce the unsightly fat from your hips and thighs, where it is most difficult to lose the fat. When it comes to yoga, persistence is the key, so stick to your exercise regime

  • Upward Dog

Upward-Facing Dog pose or (Urdhva Mukha Svanasana) is an impactful pose that improves upper-body strength and provides a wonderful stretch for the torso and the It is a pose mostly included in a Vinyasa flow exercise, and it is imperative that you get it right to prevent injuries. Upward Facing Dog opens the chest and gives strength to the whole body. Up dog aligns the spine and invigorates the kidneys and nervous system as well.

To reap benefits from yoga poses, it is extremely important to get your form correct.

Upward Dog

Here is how you should do it, ease your body from the table pose, and drop the hips forward toward the floor. Press your palms down into the floor, drop your shoulders down and back, press the chest forward and try to reach the crown of the head up towards the ceiling. Take a deep breath in and lift thighs and legs off of the floor by pressing the tops of the feet down.

Breathe normally and hold it for a count of 1-3 breaths. Then, bend the knees and lift the hips back up into table position.

  • Downward Dog

Downward-Facing Dog is a great pose to energize and rejuvenate the entire body. This move provides deep stretches to your hamstrings, shoulders, arches, calves, hands, and spine and also builds strength in your arms, shoulders, and legs. Because your heart is positioned higher than your head in this pose, it is not as difficult an inversion as, say, the Headstand but it has all the benefits of an inversion. For example, it provides relief from headaches, insomnia, fatigue, and also mild depression. The flow of blood to the brain also calms down the nervous system and is a perfect antidote to stress; it also it improves your concentration and memory power.

Downward Dog

The benefits of the downward dog go beyond weight loss, if you practice regularly, you will be able to improve digestion, reduce your back pain, and help prevent osteoporosis. It is also a great pose for symptoms of asthma, flat feet, and menopause.

Start by pressing down on your hands and knees. Place your wrists directly under your shoulders and keeping your knees positioned directly under your hips. Ensure that the fold of your wrists are parallel with the top edge of your mat. Place your middle fingers right to the top edge of your mat.

Stretch your elbows and relax the back of your torso.

Try and spread your fingers wide and press firmly with your palms and knuckles. Make sure you distribute the weight to ease into the posture.

Breathe out as you tuck your toes and lift your knees off the floor. Reach your pelvis up toward the ceiling, and then draw your sit bones toward the wall behind you. Slowly begin to straighten your legs, but do not lock your knees. Move your body into the shape of an ‘A’. Keep your body stretched and maintain the extension.

Continue to reach the heels toward the mat, and keep the hips raised. To make it easier, you can walk into the downward dog position.

Try to bend one knee at a time while straightening the other leg, reach the heel toward the mat. Switch it back and forth between left and right leg.

Hold down the position of the downward dog for 5-10 or more breaths; go onto the knees to come out of the posture. Repeat the pose many times throughout yoga practice or 2-3 times during the day, try to stretch and elongate the entire body. This is one of the best poses of yoga for weight loss of your arms.

  • Dolphin Pose

Dolphin Pose provides strength to your body and also helps stretch the shoulders, arms, upper back, and legs. It makes the following body parts flexible: spine, hamstrings, calves, and arches. The benefits of the dolphin pose are pretty similar to the downward dog pose. This pose provides relief from headaches, depression, fatigue and insomnia, improves digestion, helps provide relief from niggling aches and chills, and may also protect you from the debilitating disease,

Start the dolphin pose by getting on your knees and hands.

Dolphin Pose

Then, place your forearms on the ground, making sure your elbows and shoulders are in the same alignment.

Try to lift your back and hips as you tuck your toes and make your legs straight.

Your shoulder blades must not waver, they should stay firm and into your ribs. Free your neck by raising your shoulders away from your ears.

Try to walk in towards your arms.

Stay in the position at the count of three breaths and release the pose.

Yoga Poses for Shoulders and Upper Back

These yoga poses of weight loss are great to lend definition to your shoulders and upper back. Try these three poses to get rid of your back bulge and also strengthen your hands and shoulders.

  • The Standing Big Toe Pose

The standing big toe pose has a number of benefits, ranging from giving a deep stretch to the hips, hamstrings and the groin and calves. It also improves your digestion process, provides ample relief to back pain and is particularly effective in alleviating pain as a result of sciatica pain.

Stand straight, keeping both feet together in mountain Pose. Transfer your weight onto your left leg and raise your right leg into the air. Hold onto your right big toe with the thumb of your right hand. Bring your left hand closer to your hip.

The Standing Big Toe Pose

Keep the standing leg straight and try to straighten your right leg, keeping the upper portion of your body upright. Stay at this position, or if this seems fairly easy, try and fold your torso forward over your extended leg.

Hold to the count of five deep breaths and then switch on to the other side.

  • Cow Pose

The asana is effective to drive away all the stress you feel from the niggling pain issues you get from menstrual cramps, lower back pain, and sciatica. The cat pose followed by the Cow Pose provides great flexibility to the neck, shoulders, and spine. The movement helps stretch the muscles of the back, hips, abdomen, chest, and lungs.

Place your hands and knees on the floor. Tuck, your knees under your hips and keep your wrists under your shoulders. Begin in a neutral spine position, with your back flat and your core activated. Take a deep breath in.


When you exhale, round your spine up towards the ceiling, and you have to imagine that you are pulling your belly button up towards your spine, really tightening your core. Bring your chin towards your chest, and let your neck release. This is your cat-like shape.

On your inhale again, arch your back, let your belly loosen up and slacken. Lift your head and tailbone up without putting any unnecessary pressure on your neck. This is what is known as the cow portion of the pose.

Continue this movement, flowing back and forth from Cat Pose to Cow Pose, and link your breath to each movement, which is inhale for Cow Pose and exhale for Cat Pose.

Repeat for at least 10 rounds, or until you feel your spine is warmed up.

  • Cobra pose

One of the most effective stretches, to provide a deep stretch to the shoulders, chest and also the abdominals; this is one of the best poses to get rid of the stiffness off your lower back. It strengthens the arms and shoulders, also ups your flexibility quotient. It is a great mood elevator as well. It tones up your entire body and invigorates your heart.

Lie on your stomach. Rest your hands on the side and ensure that your toes touch each other; this increases the difficulty level of the pose.

Cobra Pose

Then slowly but surely, move your hands to the front, ensure they are at the shoulder level and place your palms on the floor.

Now, after placing your body’s weight on your palms, take a deep breath in and raise your head and torso. Bend at your elbows at this stage.

Arch your neck backward in an attempt to impersonate the cobra pose with the raised hood. Keep your shoulder blades firm, and your shoulders are away from your ears.

Press your hips, thighs, and feet onto the floor.

Hold the pose for about 15 to 30 seconds while continuing to breathe normally. Feel your stomach pressed against the floor. To release the pose, slowly bring back your hands to the sides. Rest your head on the floor.

Yoga Poses for Hands

These poses of yoga for weight loss are not only great to create flexibility in your hands but also to build strength in them. Do the following poses, tailor made to give strength and a good stretch to your hands.

  • Deer Seal

The deer seal helps relieve stress and anxiety. It calms and soothes the mind as well as the If you begin your yoga routine with this pose, you will be able to make your mind and more receptive to the following poses. You can also boost your immunity with this pose by increasing the antioxidant levels.

Deer Seal pose

Start by making a ‘claw’ pose with your fingers in your right hand.

Now slowly lower the middle and index finger towards the center of your palm.

In this pose, make use of an alternate breathing technique.

This alternate breathing technique means that air is breathed in through one nostril and exhaled through the other.

When you inhale through the left nostril, make sure you hold the thumb against the right nostril.

Use the ring finger and the thumb finger to hold both the nostrils to shut them out momentarily.

Here you must note that your ring finger should be pressing your left nostril, while your thumb should be closing the right nostril.

Now gradually lift your thumb to allow the air to escape through the right nostril.

Repeat the entire procedure twice, once using the left nostril and once using the right nostril.

Practice this to a set of three inhalations.

  • Firefly Pose

The Firefly Pose is a pose which mimics the firefly, it focuses on strengthening the wrists and also increases the strength of the arms. You can also tighten and tone your belly with this pose. It provides a good bit of stretch to the entire body.

Firefly Pose

Begin with the Downward Facing Dog pose. Jump your feet up so they land right behind your hands.

Try to walk your hands through your legs and press your hands behind your calves, making it look like as if you are crawling deep through your legs. Once your arms and shoulders are stretched behind your thighs as you can get them, place your palms firmly behind your feet, and meanwhile try to cup your heels with your thumb and index finger.

Now, bend your knees and squat down. Keep the back of your legs as close to your shoulders as possible.

Keep your palms and fingers spread wide so that you can transfer your weight to them and balance your body. Raise your feet off the floor, either one at a time, or both together. When you do this, your elbows will bend as you straighten your legs. Once you focus you will feel strong and stable, and then straighten your arms. Squeeze your thighs against your upper arms and it will help you get more height.

Hold it for a count of five breaths and then bring your feet to the floor.

  • Four-Limbed Staff Pose

Often confused as a plank pose, it is a little more than that. It is seen as a foundation pose and used to enable your body to ease into other poses like inversions and arm balances. The most important part of this yoga pose is that you need to seek the correct alignment to get its true benefits. The benefits include strengthening the arm, shoulder and leg muscles.

four limbed staff pose

Start from the standing forward Bend pose, inhale and straighten your arms and back and look up. Bend your knees slightly and jump both feet back so you’re now on a top of a push-up position with your shoulders above your wrists.

As you exhale, bend your elbows straight behind you so that they brush against the sides of your body, lowering into Four-Limbed Staff.

Keep your torso parallel to the ground and your shoulders parallel with your elbows. If that seems too difficult, rest one or both knees on the mat.

Tighten your core by bringing your navel in toward your spine to protect your lower back, and hold the pose for a count of five breaths.

Yoga Poses for Hips

The hips, most of the time, bear the brunt along with the back during those long work hours, which causes stiffness in the hips. So, if you do your exercise routine without proper stretches, all kinds of body joint problems surface. If your hips are stiff and you are unable to feel the ease of mobility in them, try the following exercises, as these poses of yoga for weight loss are very effective for your hips.

  • Eagle Pose

It is a great exercise for getting stronger arms, legs, knees and ankles. It provides circulation to all the joints; opens up shoulder joints and creates space between the shoulder blades. This pose also helps improve your concentration powers and focus.


Stand straight then gently bend your right knee, and bring your left leg around your right in such a way that the knees are stacked over each other. Your left foot should touch your right shin.

Lift your arms and bring them closer to the shoulder height and wrap your right hand around your left. Make sure that your elbows are bent at 90-degree angles and are next to each other.

Try to strike a balance in the pose as you gently bring down your hips. Move your knees towards the midline instead of leaning to one side.

Hold the pose for another few seconds. Practice mindful breathing. Focus on your third eye, and feel your negative emotions dissipating away.

Release the pose, switch to the limbs, and repeat the pose.

  • Boat Pose

One of the best yoga poses to tone and strengthen your abdominal muscles, it has other important benefits as well. It improves balance and digestion, stretches your hamstrings and gives a good stretch to your spine and hip flexors. It stimulates the intestines, the thyroid and prostate glands and also your kidneys. Like most yoga poses of weight loss, it keeps stress at bay.

Boat Pose

First, sit erect on your mat, with your legs stretched out before you.

Put your hands on the floor, ensuring they are slightly behind your hips. Pull up your body; ensuring that your sternum is well lifted. Lean back. The aim is to straighten your back, to make sure that it is not rounded.

Exhale and lift your legs so that they are at 45-degree angles with the floor.

Extend your tailbone, and move your hips closer to your navel.

Straighten your knees. Flex and then lift your toes to the eye level. Make sure that you are sitting on your buttocks and tailbone.

Now, lift your arms and stretch them out such that they are parallel to the floor as well as to each other.

Keep your lower abdomen firm, but not thick and hard.

Practice normal breathing. Hold the pose for at least 10 to 20 seconds initially, and as you gain confidence, increase the time. Exhale as you release the pose.

  • Bound Angle Pose

It is a great pose to activate your abdominal organs, like the ovaries and prostate gland, bladder, and kidneys. It improves blood circulation and stretches the muscles of your legs. This pose of yoga for weight loss is also fantastic for alleviating emotional problems and is a great way to beat problems like depression and anxiety. It is said to give great relief from the symptoms of menopause and menstrual

Bound Angle Pose

Lie straight on the ground and gently bend your knees. Keep your feet together with the outer edges of both your feet on the floor. Keep your heels close to your groin.

Keep your palms next to your hips and press it downwards.

Take a deep breath out and ensure that your abdominal muscles contract as your tailbone inches close to your pubic bone. Try to feel the elongation in your lower back and maintain the stability of your spine as you tilt your pelvis. Hold this position.

Inhale and exhale, and let your knees open up in such a way that your groin and inner thighs get a good stretch.

Keep your lower spine straight. Also, keep your shoulders relaxed and placed away from your neck. Stay at the pose breathing deeply.

Then, exhale and exit the pose. Don’t forget to press your lower back and knees to the floor to give yourself that final stretch. Then, put your arms around your knees, and rock from side to side before you release.

Yoga Poses for Legs

Yoga is great for building strong, lean legs. These poses of yoga for weight loss stretch even the most stubborn tight-wound muscles. Give your legs the strength they need for carrying the weight of your body, and check out these yogasanas:

  • Bridge Pose

It gives a deep stretch to the chest, neck, spine, and hips, and also strengthens the back, buttocks, and hamstrings. This pose gives a great boost to your blood circulation. Regular practice of this pose helps alleviate stress. Also, it massages your endocrine glands and enables smooth digestion.

Bridge Pose

Lie down flat on your back and keep your arms along the sides of your body, with your palms facing down.

Bend your knees and keep your feet flat on the floor. Walk your heels as close as you can near to your bum, and turn your heels out slightly.

With the weight on your palms and feet, press firmly into the ground and lift your hips up, keeping your thighs parallel.

Clasp your hands together below your pelvis and extend through your arms.

Stay here for a count of 5 breaths. Just try to lift the hips up as high as you can, while you gaze towards your belly.

Once you are done, slowly release the pose and let your body relax and recuperate. Do this 3-4 times.

  • Chair Pose

More like the squat, the chair pose tones the leg muscles excellently. It strengthens the ankles, flexors, calves and back. Your chest and shoulders too get a fair amount of stretch. It is a great exercise for stimulating the heart and to stretch out the abdominal organs. You can alleviate the problems associated with flat feet with this effective yoga for weight loss

Chair Pose

Stand straight and place your feet slightly apart.

Bring your arms forward; ensure that your palms are facing downwards. Keep your arms straight, and ensure they are not bent at your elbows.

Bend your knees and push down your pelvis, imagine that you are sitting on a chair.

Hold the pose, and do ensure to keep your spine lengthened. Distance your mind from the turmoil around. Hold this pose close to a minute.

Practice Sukasana, immediately after this pose.

  • Extended Side Angle Pose

This pose releases the tension and stiffness from your shoulders and back. It provides a deep stretch to the groin and hamstrings, and significantly improves stamina. It tones and strengthens your leg muscles.

Start with the Downward Facing Dog pose. Step your right foot forward between your hands, and rise up, extending both your hands and clasp them right above your head.

Extended Side Angle Pose

Now open your hips, arms, and chest, and stretch one hand before you and one behind you.

Now place your right hand on the ground just behind your right foot (on the little toe side). If your hips are taut, place your hand on a block. Extend your left arm straight up, turn your palm down so that your thumb is pointing behind you. This will give your shoulders and chest a nice and rejuvenating stretch.

Hold the pose for a count of five breaths and move into the Down Dog. Try this pose on the left side.

Yoga Poses for The Heart

Yoga is a practice that focuses on breath, focus, and meditation. Practicing yoga for weight loss is not only about maintaining your fitness, it means so much more than that; helping you revel in a deeper awareness of the body, mind, and emotions. Also, it helps build your cardiovascular health, increases lung capacity, and helps improve the respiratory function and heart rate. It also helps build muscle, boost blood circulation and decreases inflammation.

  • Extended Puppy Pose

This pose helps stretch the spine and shoulders, as well as calms down and invigorates the mind. It also keeps stress at bay. The pose also stretches and strengthen the arms, hips and the upper back.

Extended Puppy Pose

Stand on your hands and knees with your shoulders over your wrists and tuck your hips directly above your knees.

From this position, walk your hands out about two feet or so away from your position and slowly lower your chest towards the floor. You should keep your hips over your knees, so adjust your hands accordingly. Rest your forehead on the mat, but if you want to extend towards a deeper stretch, rest your chin. It’s perfectly alright if your chest does not reach the floor. If you keep at it, perhaps you will be able to get there.

Stay on to this position for 30 seconds, breathe deeply into your spine. When you release from the pose, lift your chest and try to walk your hands in.

  • Sphinx Pose

Sphinx Pose is a backbend pose gentle enough for beginners to try. It lengthens the abdominal muscles, strengthens the spine, and helps firm the buttocks. It also helps stretch and open the chest, lungs, and shoulders. It is therapeutic and soothes your nervous system.

Sphinx Pose

Lie down on your belly with your legs behind you.

Rest your forearms on the mat so your elbows are tucked directly underneath your shoulders. Keep your hips resting on the floor as you gently pull your chest away from your hands.

Try to roll your shoulders away from your ears, elongating the neck in the process. Look straight ahead, or you can also lower your head back between your shoulder blades to further deepen the stretch.

Hold for a count of five breaths and then exhale deeply as you release your belly to the mat.

  • Upward Facing Two

Foot Staff Pose-This pose helps give a good stretch to your torso and hence helps you breathe properly. Thus, it is perfect for providing the right treatment for respiratory diseases.

Upward Facing Two

Begin with the upward bow pose on the yoga mat.

Exhale; and as you do so, lift your hips and shift your knees away from your torso.

Stretch and straighten your arms as you try to raise your head up off the yoga mat.

Then bend your arms and position your head so that it rests between your arms and feet.

Keep your chest and shoulder area open and stretched.

Bend each hand and rest them on your head, intertwining the fingers together in order to shield your head. This will transfer your body weight to your forearms.

Try hard to raise your head and chest off the yoga mat. As you raise yourself upwards, keep your heels planted firmly against the mat. Do this gently so as to not to injure yourself.

Try to straighten out your legs and elongate the spine as much as possible.

Maintain this pose for 30 seconds to 1 minute, then gently release this pose to where you started.

Yoga Poses for Back

There are a huge number of people who suffer from back pain nowadays, thanks to a demanding lifestyle and working for long hours, and our back bears the brunt most. These exercises, in conjunction with maintaining posture, can help you get relief from your stubborn back pain.

  • Bharadvaja’s Twist

This twist stretches the spine, shoulders, and hips. This is particularly effective in combating a backache, neck pain, and sciatica. And if that was not enough, it is great for conditions like carpal tunnel syndrome. It also helps strengthen abdominal organs and improves digestion.


Sit on the floor, with your back straight and your legs outstretched in front of you. Keep your arms beside your body, close to your hips.

Bend your knees and bring them closer to your left hip, such that the buttocks carry the entire weight of the body. Perch the inner side of your left ankle right on the arch of your right thigh.

Take a deep breath in and stretch your spine as much as you possibly can. Breathe out and twist the upper trunk as much as you can. Rest your right hand on the floor, and your left hand on the right outer thigh.

Ensure that your hip on the left side presses your body weight down on the floor.

Slightly try to bend the upper part of the back and twist around your backbone, you will feel the impact on the lower back to the tip of the head.

Hold the pose for a minute and release.

  • Half Lord of the Fishes Pose

Twists of this kind increase the flexibility of the spine, calms the mind, relaxes the nervous system, cleanses the internal organs and also improves the digestive system.

Half Lord of The Fishes

Sit on your mat with your legs stretched in front of you.

Sit by placing your right heel as close to your right sit bone as you possibly can. Then bend your left knee and cross your left foot right over your right knee. Place it on the floor so that your left ankle is next to your right knee.

Place your left arm behind you and plant your palm on the floor. Then, keeping your right elbow bent, cross it over the outer side of your left knee. Hold onto your left toes, if you can.

Keep your left hand on the floor for stability, and bring your left arm around your lower back. Try to hook your fingers on the top of your right thigh. Look behind you and over your left shoulder. Continue to press your right arm into your left knee, and at each inhale to lengthen the spine, and at each exhale try to rotate further to the left.

Stay put in the position for five or more breaths. Then release the twist, stretch your legs out in front of you, and repeat this procedure with the right knee up.

  • Head-to-Knee Forward Bend

Practicing this asana will calm your mind and also provide relief from signs of depression. The shoulders, groin and the hamstrings all get a good stretch. It activates the liver and also the kidneys. This pose is great for improving digestion and stimulates the reproductive organs too. This asana is not only a great yoga pose for weight loss but also a therapeutic pose to provide relief from symptoms of insomnia, high blood pressure, and sinusitis. Even the liver and kidneys are activated if you practice the asana regularly.

Head-to-Knee Forward Bend

Sit on the edge of a blanket with your legs stretched in front of you, and bring the sole of your left foot to the inside of your right thigh.

Twist the center of your torso with your right leg. Keep your spine long, exhale as you bend forward from the hips to fold over your right leg. Your torso must lean forward onto your right thigh, rather than trying to reach your nose toward your knee. Bring your right thigh down and flex your foot.

Grab your right leg’s shin, ankle, or foot.

Keep the front of your torso flexible and long; do not curve your back. Let your stomach touch your thigh first, and then your chest. Your head and nose should be the last one to touch your leg.

Hold the pose for 30 seconds. When you release the pose, draw your tailbone toward the floor as you inhale and raise your torso. Stretch your left leg. Repeat the pose on the other side, too.

Yoga is not only a form of exercise but a way of life, so it is important to practice regularly and give your entire focus on the practice, only then will you be able to reap the benefits. It heals you, rejuvenates you and helps you connect with your inner self. So, make that change in your life and feel the difference!

The instructions above will be able to help you in effectively stretching the muscles around the hips, waist, abdomen, legs and hands. These yoga poses should be combined with a balanced diet routine like the 1200 cal diet plan in order to eliminate the fat deposited in your body and give you a healthier, lighter body. These poses not only help in toning your figure, but also aids in relieving constipation, stress and nervous tension in a natural way. Following these yoga poses for weight loss will help you get a sound mind and a sound body.

8 Yoga Poses for Weight Loss – For Slim Tummy and Thighs – PDF

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