Top 11 Yoga Exercise Postures for Weight Loss this Summer

Reviewed by: | Author: Manoja Kalakanti

Nowadays there is an amazing range of workouts which are great for your physical well-being. Few help you to lose weight in a month, few help you to tone up, and few others are there to build your stamina and endurance. But yoga helps you to calm down, and targets both your body and mind! In today’s world where the pace is regarded as progress, yoga seems to be something far removed from today’s frenetic world. There are many health benefits of yoga and especially in the summer months we must take the help of yoga to restore and rejuvenate ourselves!

Try These Amazing Yoga Postures to Lose Weight and Rejuvenate this Summer

Yoga, an Ancient Science Said to Restore a Sense of Peace and Serenity

What does yoga do for you? It does so many things that it is difficult to put it within the constraints of twenty-six letters. You should condition yourself or make yourself understand how yoga can help you restore and rejuvenate, especially in the sultry summers, when all kinds of workouts seem taxing for you. Loss of energy and important nutrients from the body through sweat, makes you feel weak and impoverished. Try these tips to cool off this sultry summer by doing yoga!

  • Do breathe exercises- Breathing exercises help you to calm your jangled nerves. You are all hot and bothered in the relentless heat trying to complete your tasks and accomplishing it within the stipulated time, few simple breathing techniques, part of yoga for beginners, can help you combat with the scorching heat better!
  • Drink more water- Stay hydrated; drink more water, while doing yoga poses. Staying hydrated might calm you and help you to get the maximum benefits of yoga.
  • Slow down your yoga poses- Slow down and try and incorporate yoga postures which are not so taxing on the body. The idea is to rejuvenate your body, in the best way possible.
  • After a long day yoga helps you to unwind- Yes, yoga helps you to unwind like no other. After a hectic day lying down in the Shavasana pose, keeps you calm and serene.

Yoga Poses to keep you Calm and Unruffled

Exercises which help you relax yet lose weight, are the ones which do a lot of good to your body. Does yoga burn fat? Is that supposed to be the top thing on your mind when you take up this ancient practice? Yes, it does and suits almost any kind of person and at any age! Practice these yoga poses to disseminate the heat and cool down to beat the sultry weather.


It helps to attain balance, focus, memory, concentration and does a lot of good for the body, especially during the summer months.


  1. While standing, try and bend the right knee, shifting all the weight into the left leg.
  2. Turn to the right wall, resting the heel of the left leg.
  3. Try to look down at the floor and stare at one point.
  4. Slowly ease your right foot up the left leg, only as high up as you can maintain your balance and are comfortable.
  5. When you are balanced here, slowly bring the palms together as if in a prayer position in front of the heart.
  6. Keep staring at your focal point on the floor. Keep, the left leg strong pressing the foot into the floor.
  7. Keep the right knee bent 90 degrees towards the side wall.
  8. The shoulders are down and back and the chest should press forward. Breathe and hold for 4-8 breaths.

How to release the stretch:

  1. Exhale, release your arms back down through Angli Mudra (Joining palms of the hands together) then release the right foot.
  2. Repeat on another side.


It is an effective exercise for weight loss and it helps the body to be flexible and reduce fat from the waist.


  1. In a standing position, place your feet apart as much in alignment to the width of your shoulders.
  2. Keep your body well balanced on both your legs.
  3. Take a deep breath inward and now move your left hand to the back and place it on the right side of your hip.
  4. Your right hand should now come to rest on the shoulder of your left arm.
  5. Extend your gaze backward as much as possible.
  6. Continue in this posture for a while and breathe in and out normally.
  7. Return to your initial position after letting out your breath.
  8. The same sequence can now be done on your body on the other side, as well.


It gives a good stretch to the sides of the body and the spine. It also helps you to relieve your back pain, considerably.


  1. Stand straight with feet about hip width distance apart and arms resting alongside the body.
  2. Breathe in and raise the left arm up so that the fingers point towards the ceiling.
  3. Breathe out and bend to the right, first from the spine, and then move your pelvis to the left and bend a little more. Keep your left arm pointing in the upward direction.
  4. Turn your head to look up at the left palm. Straighten the elbows.
  5. Breathing in, straighten your body back up.
  6. Breathing out, bring the left arm down.
  7. Repeat with the right arm.


This asana tones the abdomen, improves digestion, relaxes the mind and hence is great for the summer season.


  1. Come onto your fours, like a cat. Form a table such that your back forms the table top and your hands and feet from the legs of the table.
  2. Keep your arms perpendicular to the floor, with the hands directly under the shoulders and flat on the ground; your knees should be hip-width apart.
  3. Look straight ahead.
  4. As you inhale, raise your chin and tilt your head back, push your navel downwards and raise your tailbone. Compress your buttocks.
  5. Hold the Cat pose and take long, deep breaths.
  6. Follow this by a counter movement: As you exhale, drop your chin to your chest and arch your back up as much as you can; relax the buttocks, like a camel.
  7. Hold this pose for a few seconds before you return to the initial table-like stage.
  8. Continue five or six rounds before you come out of this yoga posture.
  9. Tip from the Art of Living Yoga expert: When you do the movement slowly and gracefully, its effect is more powerful and meditative.


It improves flexibility in the hip region. It also removes fatigue from long hours of standing and sitting. It helps in intestine and bowel movements.


  1. Sit with your spine erect and legs spread straight before you.
  2. Now bend your knees and bring your feet towards the pelvis. The soles of your feet should touch each other.
  3. Grab your feet tightly with your hands. You may place the hands underneath the feet for support.
  4. Make an effort to bring the heels as close to the thighs as possible.
  5. Take a deep breath in. Breathing out, press the thighs and knees downward towards the floor. Make an effort to keep pressing them downward, gently.
  6. Now start flapping both the legs up and down like the wings of a butterfly. Start slow and gradually increase the speed. Keep breathing normally throughout.
  7. Fly higher and higher, as fast as you comfortably can. Slow down and then stop. Take a deep breath in and as you exhale, bend forward, keeping the chin up and spine straight.
  8. Press your elbows on the thighs or on the knees, pushing the knees and thighs closer to the floor.
  9. Feel the stretch in the inner thighs and take long, deep breaths, relaxing the muscles more and more.
  10. Take a deep breath in and bring the torso up.
  11. As you exhale, gently release the posture. Straighten the legs out in front of you and relax, in a comfortable position.


This is an incredible asana, which can be done post your meal also, as it aids digestion.


  1. It helps in the digestion process.
  2. Sitting in this pose helps in reducing the hip area considerably.
  3. It helps in getting rid of constipation.
  4. It helps to fight stomach disorders.
  5. A few minutes of Vajrasana and you can feel the mind calming down, there is a sense of calm and well-being. It thus helps you in relaxing.
  6. It helps in increasing the blood circulation in the body.
  7. It helps in weight loss.
  8. Vajrasana is a foundation pose and from that pose, other poses can be done.
  9. It helps in the curing of urinary problem.
  10. It helps in making the lower body pretty flexible.
  11. It also helps in curing acidity.
  12. It helps in strengthening the sexual organs.
  13. It helps in toning of body muscles like the hips, thighs and the calf muscles.
  14. It helps in curing various body ailments, like varicose veins and joint pains.
  15. This pose is a potent pose for people suffering from arthritis.


This yoga asana, also known as the lion pose is an epitome of all physical benefits of yoga. It helps regularize all throat disorders like thyroid, tonsillitis and more.


  1. Sit with your knees bent and spread.
  2. Place your hands on your knees
  3. Take a deep breath and retain your breath for a few seconds.
  4. Exhale forcefully with a roaring sound like a lion and flicking your tongue out and open your eyes to the maximum with raised eyebrows.
  5. Repeat this for about 4-5 times.
  6. Massage your throat after finishing the Sinhasana pose.


Also known as the hare pose; it gives the upper body a nice stretch and aids in relaxing the body nicely.


  1. Sit in Vajrasana, the Thunderbolt pose or the kneeling pose. Place your hands on the thighs and breathe in a relaxed manner.
  2. Raise both your hands above the head, palms facing forward. The arms should be in line with the shoulders.
  3. Slowly bend down and bring the hands forward, till the hands and forehead touch the ground. Exhale while you are bending forward.
  4. In the final position, the forehead and hands rest on the ground. Rest in this position for as long as you are comfortable. In the final position, slow rhythmic and relaxed breathing can be done.
  5. Exhale slowly and come back to the starting position (kneeling pose).
  6. Repeat this process for 5 to 10 rounds depending on time and comfort.


It resembles a wheel and strengthens the back and the abdominal muscles. These yoga postures and benefits should be kept in mind, as it acts as solace to a fatigued body and mind.


  1. Lie down on your back with hands comfortably placed on the side.
  2. Bend your knees and bring your heels as close to the buttocks as possible. The heels should be about 1 foot apart.
  3. Now raise your hands and bring it back next to the ears. Place the palms on the floor with the fingers pointing towards the shoulders.
  4. Lift your body up with the support of the palms and the feet.
  5. Rotate the head slightly, so that your gaze is towards the floor.
  6. Stretch your thighs and shoulders. In the final position, your body looks like an arch, almost like a wheel.
  7. Maintain this position, according to your capacity.
  8. To release the position, lower your body till it touches the ground. Straighten your legs. Hands can go back to the original position to the sides.
  9. Chakrasana should be followed by forward bending poses to counteract the pressure created by the back bend.
  10. Chakrasana should be avoided by those suffering from cardiac ailments, high blood pressure, vertigo and those who have undergone recent surgeries.


It is the most basic pose, but it rejuvenates the body, mind and soul, as well as gradually eliminates stress and its related symptoms.


  1. Lie on your back; let the arms and legs open up with the arms about 45 degrees from the side of your body. Ensure that you are warm and comfortable if you need to place blankets under or over your body.
  2. Close the eyes, and take slow, deep breaths through the nose. Allow your whole body to become soft and heavy, letting it relax into the floor. As the body relaxes, feel the whole body rising and falling with each breath.
  3. Scan the body from the toes to the fingers to the crown of the head, looking out for tension, and contracted muscles. Consciously release and relax any areas that you find, slowly and surely. If you need to, rock or wiggle part of your body from side to side to encourage further release.
  4. Release all control of the breath, the mind, and the body. Let your body delve deeper and deeper into a state of total relaxation.
  5. Stay in Shavasana for about 5 to 15 minutes.
  6. To release: slowly deepen the breath, wiggle the fingers and toes, reach the arms over your head and stretch the whole body, calmly exhale, bend the knees into the chest and roll over to one side coming into a fetal position. When you are good, slowly inhale up to a seated position again.

Shitali Pranayama

As the name suggests, it cools the body, elevating the body into a deep state of calmness and relaxation. Practice in the hottest summer months and feel an innate sense of well-being.

Shitali Pranayama

  1. Sit in a comfortable position with palms on the knees.
  2. Roll the tongue from the sides so that it forms a narrow tube. The tongue is folded from both the sides and the edges almost meet at the center on the top.
  3. Breathe in slowly. First, fill the abdomen, then the chest and finally the neck region. This is the complete yogic breath.
  4. Pull the tongue inside the mouth and close the mouth.
  5. Bend the neck forward to do the chin lock.
  6. Hold the breath for some time, as much as you are comfortable.
  7. Release and let out the breath slowly through the nose.

The summer months can be taxing, especially when your body is perpetually in a state of stress, combating the intolerable heat and other challenges that life throws at you. Give yoga a try; it is a magic concoction which releases you from the shackles of stress and tension. This summer, introduce yourself to the benefits of yoga and you will remain unfazed and cool during the torrid months.

Top 11 Yoga Exercises for Weight Loss this Summer – PDF

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