Top 10 Yoga Poses for Weight Loss for Women & Men !

Yoga can also be very helpfull to lose weight. In your way to Flat Stomach for Women & Men, Yoga can help you accelerate your path.

In this article, we will discuss Yoga for Weight Loss and the best Asanas for fast weight loss and Flat Stomach for both women and men.

Top 10 Yoga Poses for Weight Loss

I- Best 10 Yoga Asanas for Fast Weight Loss & Flat Stomach for Women & Men

Here the Top 10 Yoga’s Asanas for Fast Weights:

Read also Top 10 Best Affordable Yoga Mat To Buy ( for Beginner & Advanced )

1- Setu bandha ( Bridge Pose)

In yoga, this particular pose is called Chakrasana, or Wheel, while the Westernized nickname “Bridge pose” refers to a less rigorous supine backbend called Setu Bandha Sarvangasana, in which the body is fairly straight from knees to shoulders, and most of the bend is in the knees. (wiki)

Check this video for the full instruction on how to do Setu Bandha ( Bridge Pose ) Asana the right way:

2- Mandukasana Pose (Yoga Asana)

The MANDUKASANA has many benefits: (source)

  • Increases the quantity of insulin so it is beneficial for curing diabetes.
  • Cure the problems related to stomach.
  • It is beneficial in cardiovascular diseases.
  • Useful for flexibility of thighs and legs.
  • Reduces extra fat from thighs and hips.
  • It improves the functioning of digestive system and excretory system.
  • It cures the pain of ankles, knees and back.

Read also Yoga for Weight Loss: What you need know to succeed

3- Dhanurasana ( Bow Pose)

“First the practitioner should lie prone and grasp the feet to lift the leg and chest to form a bow. Remain in this position for some time and then return to the previous position.”

All what you need to know about Dhanurasan Asana, commonly called Bow Pose, can be found in the following video:

4- Shalbasana

It is a back bend, or spine stretch, utilizing the strength of the upper and middle back to lift the weight of the legs as high as possible from a starting position while face down on the floor.

It improves flexibility and coordination and increases strength and stamina.It helps to exercise the spine.

The following video deals with Shalbasana yoga asana for lower back muscles

5- Chakki Chalan ( Grinding Pose )

The Mill Churning Pose or Chakki Chalanasana copies the movements of a hand-moved wheat grinder.
Check the following video to learn how to do Chakki Chalan step bty step :

6- NAUKA Chalan or Navasana( Boat Pose )

The body comes into a V-shape, balancing entirely on the buttocks. In different variations and traditions, the arms legs and torso may take different positions. In Paripurna Navasana, the legs and back are lifted high and arms extend forward and parallel to the ground.

Arda Navasana, hands interlace behind the neck and both back and shoulders are closer to the ground. (wiki)

How to Do the Boat Pose | Abs Workout

The benefits of Navasana

The asana strengthens the abdominal muscles, the legs and the lower back. Also Paripurna Navasana can help relieve stress, improve digestion and aid the lower abdominal organs: kidney, intestines, and prostate for men.

It can also stimulate the thyroid. Ardha Navasana works on the upper abdominal organs: pancreas, gall bladder, spleen and liver.(wiki)

7- Pawanmuktasana ( Wing-realising Pose )

Pawanmuktasana; Begin by lying in Shavasana (Supine Base Position)

The different steps of Wing realising Pose are

  • Bend the right knee and bring the thigh to the chest.
  • Interlock fingers and clasp the hands on the shi njust below the right knee.
  • Keep the left leg straight and on the ground.
  • Inhale deeply, filling the lungs as much as possible.
  • Holding the breath, raise the head and shoulders off the ground and try to touch the right knee with the nose.
  • Remain in the final position for a few seconds, retaining the breath and counting mentally.
  • While slowly exhaling, return to the supine base position.

Benefits of  Wing-realising Pose

This pose strengthens the lower back and loosens spinal vertebrae. It massages abdominal muscles thus aiding digestion.

8- Ardha Matsyendrasana

What’s Ardha Matsyendrāsana Asana ?

One foot is placed flat on the floor outside the opposite leg and torso twists toward the top leg. The bottom leg may be bent with the foot outside the opposite hip, or extended with toes vertical.

The arms help leverage the torso into the twist and may be bound (Baddha Ardha Matsyendrasana) in a number of configurations by clutching either feet or opposite hands. ( wiki )

Benefits of Ardha Matsyendrāsana

Ardha Matsyendrāsana allows the spine to be twisted all the way from the base of the spine to the very top. This asana tones the spinal nerves and ligaments, and improves digestion.and also improve liver and pancreas health.

How to do Ardhaāsana Pose ?

Find a Step by step Guide on how to do do Ardha Matsyendrāsana Pose in the following video:

9- Vakrasana (Twisted Pose)

Description of Twisted Pose / Vakrasana Asana

One foot is placed flat on the floor outside the opposite leg and torso twists toward the top leg. The bottom leg may be bent with the foot outside the opposite hip, or extended with toes vertical.

The arms help leverage the torso into the twist and may be bound (Baddha Ardha Matsyendrasana) in a number of configurations by clutching either feet or opposite hands. ( wiki )

How to do Vakrasana (Twisted Pose) ?

10- Bhujangasana ( Corbra Pose )

From a prone position with palms and legs on the floor, the chest is lifted.

Benefits of Bhujangasana / Cobra Pose

Bhujangasana may strengthen the spine, stretch the chest, shoulders, and abdomen, firm the buttocks, and relieve stress and fatigue. Traditional texts say that Bhujangasana increases body heat, destroys disease, and awakens kundalini

Bhujangasana – Cobra Pose, Yoga Exercise for Slimming

The Top 10 Yoga Poses better for Weight Loss

Here the video summarizes all the aboves Yoga Poses:

An Other Power Yoga for Weight Loss

If you want to learn more about Power Yoga, check the following article:

Here a simple routine based on Power Yoga for Weight Loss, you can exercise at home and it will take only 10 minutes to do. This Power Yoga for Weight Loss Program contains:

  1. Start by some warm up 10-20 Suryanamaskars
  2. Utkatasana
  3. Downward To Half Plank Variation
  4. Downward Dog to Small Dog
  5. Small Dog To PlankStanding to leg Raise
  6. Abdominal Churning
  7. Rest in Shavasana
  8. Markat Asana

For more information about the different Asanah (Yoga Poses) mentionned above, check List of the Most Common Yoga Poses for Beginner – Yoga Foundation

Check the full Power Yoga 19 minutes home routine for Weight Loss in one video:

Note: Consult a doctor before beginning an exercise routine or Diet.

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