Health & Fitness, Yoga

7 Yoga Poses for Weight Loss At Home

In this article, we will discuss some yoga poses that promote weight loss and give you a healthy younger looking body.

1. Boat Pose (Paripurna Navasana )

Sanskrit Name: Paripurna Navasana

This pose challenges, strengthens abdominal muscles, enhances concentration, and builds stamina.

Benefits Boat Pose (Paripurna Navasana )

  • Strengthens the abdomen, hip flexors, and spine
  • Stimulates the kidneys, thyroid and prostate glands, and intestines
  • Helps relieve stress
  • Improves digestion

Avoid if you have any of the problems below

  • Asthma
  • Diarrhea
  • Headache
  • Heart Problems
  • Insomnia
  • Low blood pressure
  • Menstruation
  • Pregnancy
  • Neck injury: Sit with your back near a wall to perform this pose. As you tilt your torso backrest the back of your head on the wall.

2. Extended Side Angle Pose (Utthita Parsvakonasana )

Sanskrit Name: Utthita Parsvakonasana

Extended Side Angle Pose (Utthita Parsvakonasana ) is a beginner level pose. This pose is really great for the Hips, Legs, Neck, Shoulders, Spine, and core. It also helps you to connect you to the earth.


  • Strengthens your thighs, hips, knees, and ankles.
  • Stretches your groin, back, spine, waist, ankles, lungs (intercostals) and shoulders.
  • Massages and stimulates your abdominal organs.
  • Increases endurance and stamina.

Avoid if you have any of the problems below

  • High or low blood pressure
  • Knee injuries
  • Headache
  • Insomnia

3. Plank (Phalakasana, Kumbhakasana )

Sanskrit Name: Phalakasana, Kumbhakasana

 If we talk about the workout to strengthen your core than the one name come to our mind is Plank. It is a simple, effective bodyweight exercise that requires no equipment and can be performed just about anywhere.

In this pose, you just have to hold your body for some time (a few seconds for the beginners and then increased gradually). This simple pose helps you to strengthen your core, upper body, lower body, shoulders, arms, and glutes.

Benefits of Plank

  • Activate more muscles
  • Improve your posture
  • Increase your flexibility
  • Decreased risk of back injury and spinal column
  • Improved metabolism
  • Strengthen your core, upper body, lower body, shoulders, arms, and glutes
  • Improve overall balance

Avoid If

  • You have a Carpal Tunnel Syndrome, do not attempt this yoga pose.

4. Warrior II (Virabhadrasana B)

Sanskrit Name: Virabhadrasana B

Warrior II (Virabhadrasana B) is a power pose to tone your thighs and shoulders muscles so the longer you can hold this pose, the tighter your quads will be. This pose also improves your physical and mental endurance and has the ability to stretch your upper legs and ankles. Virabhadrasana B also expanding your chest and shoulders makes it an essential foundational pose for most asana-base yoga practices. Warrior II a deep hip-opening pose that strengthens the muscles in the thighs and buttocks.

It also opens the chest and shoulders, improving breathing capacity and increasing circulation throughout the body.

Benefits of Warrior II (Virabhadrasana B)

  • A powerful stretch for the legs, groins, and chest
  • Increase Stamina
  • Relieve backaches
  • Stimulates healthy digestion
  • Increases your ability to concentrate

Avoid if

  • You are suffering from spinal ailments
  • You are suffering from any of this condition: heart problems, severe neck or shoulder pain, knee pain, high blood pressure or chronic illness.

5. Warrior III (Virabhadrasana C)

Sanskrit Name: Virabhadrasana C

Virabhadrasana C is a dynamic standing asana that requires balance, focus, and strength. It is named after Virabhadra, an incarnation of Shiva and a powerful warrior in Hindu mythology. This pose basically tones your back and also strengthen your back, legs, and arms. Also, your balanced is improves with this pose. There is no wonder you may get flatten belly after doing this pose regularly. The longer you can hold Warrior III, the more your butt will benefit.

Benefits of Warrior III (Virabhadrasana C)

  • Strengthens the whole backside of the body, including the shoulders, hamstrings, calves, ankles, and back. It also tones and strengthens the abdominal muscles.
  • Improves balance, posture, and full-body coordination.

Avoid if

  • High blood pressure

6. Triangle Pose (Trikonasana)

Sanskrit Name: Trikonasana

Trikonasana helps to improve digestion and reduce fat deposits in the belly. By doing this pose you can build more muscle and burn more fat.

Benefits of Triangle (Trikonasana)

  • Strengthens the core
  • Opens the hips and shoulders and stretches the legs
  • Increases mental and physical equilibrium
  • Helps improve digestion
  • Strengthens the legs, knees, ankles, arms, and chest
  • Reduces anxiety, stress, back pain, and sciatica

Avoid if

  • You are suffering from migraine, diarrhea, low or high blood pressure, or neck and back injuries
  • You are suffering from high blood pressure may do this pose but without raising their hand overhead, as this may further raise the blood pressure.

7. Bridge (Setu Bandha Sarvangasana)

Sanskrit Name: Setu Bandha Sarvangasana

The pose resembles a bridge, hence the name. This pose is good for so many reasons.

The benefit of Bridge Pose (Setu Bandha Sarvangasana)

  • Helps in Strengthens the back muscles.
  • Relieves the back.
  • Gives a good stretch to the chest, neck, and spine.
  • Calms the brain, reducing anxiety, stress, and depression.
  • Opens up the lungs and reduces thyroid problems.
  • Promotes good digestion.
  • Helps relieve the symptoms of menopause and menstrual pain
  • Helpful in asthma, high blood pressure, osteoporosis, and sinusitis
  • It energizing, rejuvenating, or luxuriously restorative yourself.

Avoid if

  • You are not under the supervision of an experienced supervisor as it may cause neck injury.
  • Also avoid if you have knees, shoulders or back injury.
  • Do not move your neck during the pose.

//added by Autor --