While yoga isn’t traditionally seen as a high-intensity fat-burning workout, specific asanas (postures) target major muscle groups, enhance metabolism, and support fat oxidation, particularly when practised with consistency and mindful breathwork. Below is a closer look at six powerful poses that, when combined with a healthy lifestyle, can help sustainable weight loss by promoting fat loss and improving body composition.
1. Surya Namaskar (Sun Salutation)
Category: Full-body dynamic flow
Duration: 5–10 rounds for beginners; up to 20+ rounds for intermediate to advanced
How it works:
Surya Namaskar is a rhythmic flow of 12 poses performed in sequence, including forward folds, lunges, planks, and backbends. It elevates heart rate, builds muscular endurance, and enhances flexibility—all while coordinating breath with movement.
Why does it support weight loss?
- Acts as a low-impact cardiovascular exercise
- Engages multiple muscle groups (arms, legs, core, and back)
- Increases calorie burn and promotes lymphatic drainage
- Improves insulin sensitivity and digestion
Tip: Practise at a steady, continuous pace to maximise the aerobic effect without compromising form.
2. Virabhadrasana I (Warrior Pose I)
Category: Standing strength pose
Duration: Hold for 30 seconds on each side
How it works:
This foundational standing posture requires deep engagement of the quadriceps, glutes, and core, while opening the chest and hips. It builds stability and strength in the lower body and encourages spinal alignment.
Why does it support weight loss?
- Activates large muscles in the legs and hips
- Improves muscular tone and joint control
- Increases stamina and balance
- Builds postural awareness, reducing energy leakage during movement
Tip: Keep the front knee aligned over the ankle and avoid arching the lower back excessively.
3. Adho Mukha Svanasana (Downward-Facing Dog)
Category: Inversion/stretch-strength hybrid
Duration: Hold for 1–2 minutes in flow or static practice
How it works:
This iconic pose engages the upper body while stretching the posterior chain (hamstrings, calves, spine). It promotes blood flow to the brain and relieves compression in the lower back.
Why does it support weight loss?
- Builds strength in arms, shoulders, and core
- Encourages fat metabolism via enhanced circulation
- Reduces fatigue and cortisol levels (chronic stress hormone tied to belly fat)
- Acts as a mild inversion, supporting lymphatic and nervous system function
Tip: Distribute weight evenly between hands and feet; aim to lengthen the spine, not push the heels to the floor.
4. Naukasana (Boat Pose)
Category: Core-strengthening posture
Duration: Hold for 15–45 seconds, repeat 2–3 times
How it works:
This balance-intensive pose activates the transverse abdominis, obliques, and hip flexors. It simulates an isometric “crunch,” making it one of the best core-centric yoga asanas.
Why does it support weight loss?
- Tone abdominal muscles, especially lower abs
- Enhances digestion and stimulates the pancreas and liver
- Builds control and stamina in the midsection
- Strengthens the lower back, helping prevent imbalances
Tip: Keep your spine straight, not rounded. For beginners, bend the knees slightly to maintain form.
5. Bhujangasana (Cobra Pose)
Category: Gentle backbend
Duration: Hold for 20–30 seconds, repeat up to 3 times
How it works:
By lifting the chest off the ground while keeping the pelvis anchored, this pose activates spinal extensors, strengthens the upper back, and stretches the front body.
Why does it support weight loss?
- Stimulates the abdominal organs, aiding digestion and metabolism
- Tones the glutes and supports adrenal gland function
- Improves posture, breathing efficiency, and lung capacity
- Enhances spinal mobility, key for active movement and injury prevention
- Caution: Avoid if you have acute lower back pain or disc issues. Use elbows (Sphinx Pose) as a modification.
6. Kumbhakasana (Plank Pose)
Category: Full-body isometric hold
Duration: Start with 30 seconds; increase over time
How it works:
Plank Pose is a total-body strength exercise that works the core, arms, shoulders, glutes, and legs. It demands both muscular activation and mental endurance, especially when held for extended periods.
Why does it support weight loss?
- Increases total-body muscle engagement
- Improves metabolic rate due to large muscle recruitment
- Enhances core stability, crucial for other workouts and injury prevention
- Activates deep abdominal muscles that contribute to fat burn around the midsection
Tip: Keep the spine neutral, shoulders over wrists, and avoid sagging hips or lifted buttocks.
7. Sarvangasana (Shoulder Stand)
Category: Inversion and core-activating pose
Duration: Hold for 30 seconds to 3 minutes, gradually increasing with practice
How it works:
Shoulder Stand is a powerful inversion where the legs and torso are lifted vertically while the upper arms and shoulders support the body. This pose stimulates the thyroid gland—crucial for regulating metabolism, and activates deep core muscles to maintain balance. The inversion also improves blood circulation, supports detoxification, and calms the nervous system.
Why does it support weight loss?
- Stimulates the thyroid, boosting metabolic rate
- Engages the core, hips, and legs for muscular toning
- Promotes hormonal balance, reducing fat storage triggers
- Supports lymphatic drainage and digestion
- Reduces cortisol and stress-related weight gain
Tip: Practice after warming up with gentle poses. Use a folded blanket under the shoulders to protect the neck and improve alignment during the hold.
