Nowadays, more and more people have demanding jobs and little time for themselves. We are surrounded by the constant changing of technology, and we have become dependent on it. So having time for ourselves seems to have become a major issue. People hardly find time to exercise and rarely pay attention whether they eat healthily or not.

Yoga seems to be a handy method you can incorporate into your daily routine, and it can also help you lose weight. All you need is to sacrifice at least three hours a week, but the best part is that you can do this at home, in the park or wherever you feel like doing it. Even if three hours a week may sound too much, think of the fact that our lives are often chaotic, we are stressed, and we do not even sleep properly and that all these factors can lead to obesity and health issues.

Yoga is no longer an abstract term. It has become a widespread technique so why not practice it yourself in the comfort of your house? Individual studies have proved that Yoga can indeed help you to lose weight, so this is not only a beautiful dream. It can become a reality with the minimum effort from you.

So here are some Yoga poses known to help you lose weight:

The Triangle Pose (Trikonasana)


Spread your feet sideways – with feet in parallel – then first twist your right sole to the outside. Raise your arms sideways at shoulder level and exhale while bending your trunk to the right. Your left arm will be perpendicular to the ceiling, while the right arm will be perpendicular to the floor. Your head remains either as an extension of the column; either it twists slowly as to reach a 45-degree angle with your left-hand fingers.

Breathe normally and hold this position for 30 seconds and four minutes. It depends on you for how long you can stay in this position. Then come back slowly and wait for 30 seconds, so your muscles relax before doing the different pose. The triangle pose is recommended especially for people who suffer from scoliosis and it needs to be practiced between two and ten minutes.

Shiva’s dance pose (Natarajasana)


Stand on your left foot and catch with your right hand either the ankle or the right foot’s cannon bone whose heel you need to keep it as far away as you can. Bend forward, bringing your foot as high as you flexibility and training allows you to. Keep your eyes on a steady point, ahead. While practicing this pose, you need to breathe normally. Maintain this position for at least 30 seconds. After coming back in the initial position, repeat the pose standing on your right foot.

The cobra’s pose (Bhujangasana)


This pose stretches the abdominal muscles and reshapes the abdomen form. After just three minutes of practice, this pose leads to the relieve of stress – which is one of the main factors that lead to weight gain – and regulates the cortisol. However, this pose is forbidden to be practiced by people who have lumbar discopathy. It strengthens arm and back muscles.

The cobra’s pose can be practiced as follows: Lying on your stomach with legs relaxed, place your arms under the shoulders area. While you inhale, lift the torso, bending the spine especially in the lower back. If you feel a significant discomfort on your lower back while practicing this pose, adjust the posture and move your palms even further sideways until you feel comfortable. This pose is to be kept between one and five minutes. Come back real slowly and remain on your belly for about half a minute while your spine and muscles return to normal.

Seated forward bend pose (Pascimottanasana)


Place your legs on the floor with knees straight. Bend your trunk and, if possible, catch the toes or foot with your palms. Maintain this pose between one and five minutes.

While practicing this pose, the body is more relaxed, with no tense muscles and the effects of this pose come from the stretching of ligaments and torso, not by activating the muscles. The pose works intensively on increasing the digestive fire but it also adjusts the body position, making it more elegant and supple. It gives your brain an impulse o stop depositing fat on the abdomen and thighs, gradually reducing deposits in the abdomen.

Matsyendranath’s pose (Ardha Matsyendrasana)


Bend your left foot on the floor while the right one comes right next to your left knee. Bend the trunk to your right, holding the right hand down for support. Keep your body straight, but twisted. The left forearm comes on the right thigh. Turn your head to the right shoulder. Maintain this pose for at least one minute. Quickly return to the initial position and when you are feeling comfortable, practice this pose by starting bending the right foot.

It is an excellent pose to gain the flexibility of the spine, to reduce belly fat and from the abdominal belt. This pose also regulates thyroid activity responsible for a lot of adverse effects on weight in the case of malfunction.

These are not the only poses which could help you exercise and lose weight at the same time. The five presented poses are only to help you familiarize with this idea of losing weight by practicing Yoga. By giving up only three hours a week you will not only lose weight but you will also gain flexibility, and you will help your body be healthier. Yoga is much more than a meditation technique, and if you dig a little more on this subject, you will see that it can become a lifestyle. Your way of life!


Yoga weight-loss workout for dummies. Yoga for Weight Loss. Accessed December 23, 2016.
A Pilot Feasibility Study of Whole-systems Ayurvedic Medicine and Yoga Therapy for Weight Loss. PubMed Central (PMC). Accessed December 23, 2016.
Sample text for Library of Congress control number 2002026787. Yoga for Weight Loss. Accessed December 23, 2016.