fat burning yoga poses
Fat Burning Yoga Poses – The Secret to a Healthy Weight Loss

Keeping a healthy weight with fat burning yoga poses is the best decision you can take for overall well-being and good health. It is not only a good option to lose those extra pounds but also keeps the body safe from many medical issues as diabetes, asthma, arthritis, and sleep apnea. A healthy weight also does wonders for your cardiovascular health and controlling the energy balance in the body.

A yoga class for weight loss usually lasts from 60 minutes to 180 minutes with each muscle of the body working during each session. The more flexible you become, the more your body naturally burns fat so you are able to practice each asana with ease. Your body begins to lose the extra fat around the belly.

First, it is time we understand how losing those extra pounds can help you enjoy good health.

The Perks of Weight Loss

Weight loss is not that tough to make it your new reality. Some of the major perks of fat burning yoga poses when it comes to shedding those extra pounds include;

1. Controlling Diabetes

There are serious complications to Diabetes including blindness, kidney issue, and increased risk of a stroke. Practicing yoga for weight loss helps you control and treat diabetes especially Type 2 Diabetes.

2. Stop Acid Reflux

Too much fat around the belly leads to a build-up of pressure on the stomach. It leads to Gastrointestinal Reflux Disease (GERD) which happens when the stomach acid flows back into the esophagus and throat. It can cause uncomfortable burning and damage the esophageal lining in the long run.

With regular practice of fat burning yoga poses, you can easily stop this issue from getting out of hand.

3. Improved Fertility

Do you know that weight loss can help restore the normal menstrual cycle of the body? Yoga helps you make it a reality by reducing the androgen levels and minimizing the risk of Type 2 Diabetes. The weight loss also helps reduce the symptoms of Polycystic Ovarian Syndrome.

4. Minimize Risk of Heart Disease

A lifestyle including regular practice of fat burning yoga poses helps you lower blood pressure, and control diabetes. You gradually decrease the risk of heart disease by reducing high cholesterol.

5. Remain Safe from Urinary Incontinence

The loss of bladder control and occasional urine leaks often lead to urinary incontinence and that leads to pressure on the urinary system. Yoga helps you overcome this condition with ease.

Now, let us understand how yoga actually helps you lose those few extra pounds.

How the Fat Burning Yoga Poses Help You Shed Extra Pounds

Yoga practice might not help you in losing the extra weight like running or cycling but it does increase body awareness. You become more aware of the things you put in the body when it comes to the diet.

We all turn to process and junk food when under stress or anxiety and that only leads us further down the rabbit hole of unhealthy behaviors. Yoga helps you develop health and exercise habits in the long run thereby increasing the body’s capacity to fight many health problems.

Let us now find out how exactly does yoga helps you shed those extra pounds.

1. The Physical Aspect of Fat Burning Yoga Poses

Yoga offers a holistic way of staying fit by combining cardio, mindfulness, and muscle-building exercises into a single session. With the increase in flexibility, you are able to do more complex yoga poses without any issue. It helps the body shed extra weight without the use of any medications or equipment.

Even if you are practicing belly fat burning yoga poses once a week then also there are considerable results.

2. Yoga Helps With Detoxification

A much less talked about aspect of yoga is its detoxifying effects. Yoga helps to remove the impurities from the body including lactic acid, lymphatic fluid, and carbon dioxide. Regular practice of yoga keeps the liver, kidneys, and digestive system free of any unnecessary elements.

Almost every yoga asana helps you detoxify both body and mind. As the body gets rid of the impurities you also lose unhealthy weight. Specific twisting yoga asanas as Vakrasana helps in cleansing the body of any undesired elements. It also squeezes internal organs and increases blood flow to the liver, spleen, intestines, and stomach.

Another effective way of how you lose weight includes inversions. If you practice Viparita Karani asana then it drains the lymph fluids from the legs and re-circulates them throughout the rest of the body.

It is now time to understand the best forms of yoga methods to help you lose those extra pounds.

Top Fat Burning Yoga Poses Styles You Can Practice

Each yoga style is good for weight loss as all have a list of the best fat burning yoga poses that you can practice fulfilling the weight loss goals. Whether it includes burning calories, detoxifying, or de-stressing through specific yoga poses; there is a solution in Yoga for every problem related to weight.

Intense yoga practices work towards increasing the heart rate and that leads to more sweat and movement of the lymphatic fluid. Each of these plays a vital role when it comes to losing unhealthy weight.

Let us now know a bit about the different forms of yoga.

1. Ashtanga Yoga

Ashtanga Yoga has the best stomach fat burning yoga poses that are done in a specific order to help you build muscle and develop stamina over time. You need to master each asana before moving onto the next one and it takes years of discipline and consistency.

Over time, Ashtanga Yoga builds up internal heat in the body and detoxifies the entire body by combining body movements and breathing. The repetition of this practice on a regular basis also helps increase body awareness and blood circulation. You can easily burn anywhere from 350 to 550 calories per hour with Ashtanga Yoga.

2. Bikram and Hot Yoga

If you love practicing the various yoga poses in extreme heat then Bikram Yoga is for you. The practice takes place in a room with a 40-degree temperature and a humidity level of 40 percent. Bikram yoga consists of a set of 26 poses and works by raising the heart rate and body sweat.

Similarly, when you practice yoga in a hot room it helps increase blood flow and flexibility. The body heat also rises and that leads to cutting off the unnecessary fat.

3. Vinyasa Yoga

Vinyasa Yoga is a branch of Ashtanga Yoga but offers more variety than Ashtanga. A Vinyasa class takes into consideration movement and you move from one pose to another similar to a dance. Some of the thigh fat burning yoga poses included in this form of yoga include Ashtanga’s Surya Namaskar. The pace of each movement varies as per the class and teacher and it includes movement in one breath to movement in three breath.

4. Hatha Yoga

Hatha Yoga is the best form of exercise for those just starting out the practice of yoga. You learn to practice different yoga asanas and coordinate breathing together. Hatha Yoga is a much gentler form of Yoga and includes hundreds of different poses.

When it comes to losing those extra pounds with fast fat burning yoga poses included in the Hatha Yoga, understand that every class focuses on different things. Hatha Yoga helps you build calories and at the same time burn extra calories.

Yoga is a great option to stay fit but it also helps you shed those few extra pounds and get in shape. Every yoga posture works on specific parts of the body thereby improving its overall tonality and performance.

10 Best Fat Burning Yoga Poses

Let us now check out the different fat burning yoga poses you can practice for losing those extra pounds.

1. Virabhadrasana

Similar to standing as a powerful warrior, you can easily tone the muscles in the thighs and shoulders with the Virabhadrasana.

To derive the maximum benefits out from these fat burning yoga poses you should bend the knees with thighs parallel to the floor. The longer you hold the position, the tighter your squads become. Make sure you keep the mind calm and breathe then switch sides.

2. Trikonasana

The Trikonasana might not make the muscles ache but it is highly beneficial for the abdominals. Twisting motion in this particular asana improves digestion and reduces fat in the belly.

When you engage the muscles of the legs and arms, it also helps build more muscles and burn unnecessary fat.

3. Sarvangasana

Right from improving digestion to providing therapy for the thyroid and increasing overall strength, the Sarvangasana provides a host of different health benefits. The inversion works best by giving more balance to the thyroid and that gives a major boost to your metabolism.

It also helps improve the respiratory systems, provides more strength to the upper body, legs, and abdominals. You also sleep more soundly and awake a fresh person.

4. Parivrtta Utkatasana

The yoga version of squats is the Parivrtta Utkatasana and it is a bit more intense than the regular squats. Parivrtta Utkatasana is one of the best fat burning yoga poses and also known as the Chair Pose. It works on the quads, glutes, and abdominals.

The twisting motion works on the digestive and lymph system. It is the best way to help you shed that unnecessary fat.

5. Surya Namaskar

The Sun Salutation generates internal heat and helps you stretch and tone all major muscles in the body. It trims the waist, tones the arms, energizes the digestive system, and balance the metabolism.

6. Adho Mukha Svanasana

Are you looking for fat burning yoga poses that help tone the entire body? Practicing the Adho Mukha Svanasana or Downward Dog is the best option you have. The asana ranges from resting pose to radical poses for giving more strength to arms, thighs, and back.

For you to enjoy the maximum muscle-toning benefits, make sure to engage the thigh muscles while rotating them inward.

7. Setu Bandha Sarvangasana

The Setu Bandha Sarvangasana is also known as the Bridge Pose works on the thighs, glutes and quite effective in helping you with weight loss. You have to bring the chest closer to the chin and give a soothing massage to the thyroid gland. It helps produce metabolism-regulating hormones.

Moreover, if you practice this pose by pressing down the feet then it tones both the thighs and back muscles. You develop a better digestive system by activating the abdominal organs during the practice of one of the best fat burning yoga poses.

8. Dhanurasana

If you want to burn unnecessary belly fat then practice Dhanurasana, also known as the Bow Pose. A way of advancing in this pose is by pulling the hands and feet in the opposite directions till the abdomen and pelvis touch the floor.

The Bow Pose massages the abdominals to improve digestion and more strength to the thighs, chest, and back.

9. The Plank

Practicing these effective fat burning yoga poses gives more strength to the core. A single practice session of the Plank will have you feeling its impact on the abdominals. With adjustments, you can also increase the intensity of this practice.

Pull the heels and top of the head in the opposite direction with chest facing forwards between the arms. Make sure you practice this asana daily for maximum impact.

10. Virabhadrasana

Do you want to tone down the butt? Apart from toning down the back end the Virabhadrasana also helps you strengthen the back, legs, and arms. Make sure you contract the abs while staying in this asana as it gives you a flat belly.

Yoga is nature’s gift to mankind. It helps you rejuvenate the body and mind with the regular practice of specific asanas. However, you should follow a few important tips during the practice of these fat burning yoga poses for maximum benefit.

Let us now concentrate on specific do’s and dont’s of practicing yoga for weight loss.

Do’s of Practicing Fat Burning Yoga Poses

Mastering the sacred art of yoga takes both patience and practice to practice the same asana to perfection before moving on to the next one. However, it is helpful to keep in mind some tips to maximize the benefits when you are doing fat burning yoga poses on a regular basis.

1. Create Positive Vibes

As you are starting with yoga for weight loss, close both eyes and create powerful and positive thoughts of possessing a healthy body and mind. Remember that a healthy body is the abode of a peaceful and calm mind.

2. Understand Group Dynamics

Participating in a yoga class gives you the opportunity to interact with like-minded individuals. You can help other individuals learn this fat burning yoga poses after mastering the same.

3. Find Time to Practice

You should take out some time from the busy schedule for deriving the maximum benefits of yoga for weight loss. Yoga experts recommend choosing a time with minimal distractions as early mornings where you can breathe in that fresh air to rejuvenate body and mind.

Practising yoga during the early morning helps increase energy levels and keep you in a happy state.

4. Create a Yoga Space

Make sure you create a space for practising the fat burning yoga poses whether it is the balcony or terrace. Space reminds you there is a place where can let go of negativity on a mental and physical level.

With that being said, you should remain safe from committing some mistakes that affect your yoga practice.

The Dont’s of Practicing Fat Burning Yoga Poses

Let us now find out the five major mistakes you need to avoid when practising the fast fat burning yoga poses.

1. Repeating Yoga Clothes

Practising various yoga poses for weight loss is not similar to a fast-paced gym schedule. However, you will sweat, and repeating the same clothes every day leads to fungal infections. It is an important point to remember especially when you are practising fast fat burning yoga poses.

2. Too Much Stretching

If you are practising yoga for weight loss then make sure you do not stretch the body beyond a comfortable limit. You should let the class teacher know if you feel any discomfort while practising a particular asana.

3. Hiring Unprofessional Trainer

The art of yoga requires the guidance of an experienced and knowledgeable teacher. Make sure that you do not fall victim to marketing gimmicks by amateur yoga teachers looking to earn a quick buck. Always rely on an authentic and someone with certification from the Yoga Alliance when you want to learn fat burning yoga poses with the right technique.

4. Eating Right Before a Workout

The biggest mistake you can commit before practising yoga for weight loss is consuming a heavy meal. You need to take a break of at least two to three hours between eating a meal and practising the yoga asanas.

The Conclusion

With regular practice of fat burning yoga poses you get a chance to enjoy good health. It also helps you get rid of many heart-related problems as a stroke. The practise of yoga for weight loss helps you shed those extra pounds and enjoy physical activities that you could not enjoy owing to unnecessary weight.


Ques 1) Does Yoga Burn Belly Fat?

Ans) Yes! Practising yoga can burn fat not just from the belly from your overall body. Further, when you complete yoga practice with a healthy and fat-free diet, you see faster results. Hence, it also depends on your living and eating habits. 

Ques 2) Does Yoga change your body shape?

Ans) Your body changes shapes when you either gain or lose muscles or fat. Practising yoga can help you gain lean muscles and lose fat. Therefore, it is but obvious that the shape of your body is going to change. 

Ques 3) How can I lose tummy fat fast?

Ans) You need to understand that spot reduction of fat is not possible. That means if you want to lose fat from your tummy or face, it cannot happen. You need to lose overall fat to lose fat from your tummy. 

Free Yoga Newsletter

Sign up for our Yoga Newsletter to receive updates on yoga news, expert tips, in-depth articles, giveaways, inspiration & more! We send out 2-3 emails per month and keep our list 100% private and spam free.