Yoga for Weight Loss

Looking for guaranteed weight loss? Art Of Living Yoga has it for you.

Health is physical, mental and spiritual well-being. Yoga is a path towards total harmony of body, mind and spirit and is more than a form of physical exercise. Regular practice of yoga helps in improving metabolism of the body which in turn improves health.

Yoga improves life on various levels. Some of the benefits are clearly visible, and some are not visible. On the physical level, some of the reported benefits of yoga are:

  • Improved flexibility of muscles, range of motions of joints
  • Improved strength and condition of muscles and bones
  • Improved posture and body alignment
  • Improved digestion, circulation and immunity
  • Enhanced function of neurological and endocrine organs

Yoga Asanas suggested for guaranteed weight loss

Sun Salutation for Weight Loss

cat stretch

Cat stretch for Weight Loss

  • Come onto your hands and knees. Keep the hands shoulder-width apart and knees hip-width apart. Place your hands directly under the shoulders
  • Breathing in, take your chin down, forwards and up. Look up. Raise your chin and tail bone towards the sky while press your navel towards the ground
  • Breathing out, bring your chin to the chest. Arch your back and press the chin to the chest as you straighten your arms
  • Repeat steps 2-3, coordinating with the breath, for about 5 to 10 rounds


  • Gives flexibility to the spine
  • Strengthens wrist joints and shoulders
  • Massages the digestive organs
  • Tones the abdomen
  • Improves digestion


Konasana (with a single hand) for Weight Loss

  • Stand straight with feet together and arms alongside the body
  • Breathe in, and gently raise the left arm up
  • Bend to the right as you breathe out; keep your left arm pointing towards the ceiling
  • Turn your head to look up at the left palm
  • Keep elbows straight and focus on gently moving your pelvis more to the left, keeping the feet firmly pressing down. Hold this position for few moments
  • Breathing in, lift your body back up
  • Breathing out, bring the left arm down
  • Repeat with right arm


  • Stretches the sides of the body and the spine
  • Tones the arms, legs, and abdominal organs

Konasana (with both the hands) for Weight Loss


  • Stand with feet about 2-feet apart. Balance your weight equally on both feet
  • As you breathe in deeply, raise your arms overhead and join the palms together, interlocking the fingers to form a steeple position. Keep the arms touching the ears
  • As you breathe out, bend to the right. Focus on straightening the elbows, pressing feet firmly into the ground, and moving the pelvis to the left. Hold this position
  • As you breathe in, lift back up to standing position
  • As you breathe out, bring the arms down
  • Repeat bending to the other side


  • Stretches the sides of the body and the spine
  • Tones the arms, legs, and abdominal organs

Trikonasana for Weight Loss

triangle trikonasana

  • Stand with your feet about 3-feet apart. Triangle-trikonasana
  • Rotate the right foot 90 degrees to the outside
  • Rotate the left foot 15 degrees to the inside
  • Align your right heel with the centre of the left foot
  • Stand erect, pressing the feet firmly into the ground. Balance yourself
  • Breathing in, stretch the arms out to the sides, palms facing up
  • Breathing out, bend to the right side. Keep the arms in a straight line, with the right arm reaching for the right foot and left arm reaching for the ceiling
  • Turn your head to look up at the left palm. Rotate your torso to have the chest facing the opposite wall. Hold this position. (If you are bending forward toward the floor, come up a bit and focus on bending sideways.)
  • Breathing in, pull yourself up with the strength of your left arm
  • Repeat steps 2-10, bending to the left side
  • Breathing out, bring the arms down


  • Stretches the sides of the body
  • Tones the arms, legs, and abdominal organs
  • Improves flexibility of the spine and hips

Sarvangasana for Weight Loss


  • Lie on your back. With one movement, lift your legs, buttocks and back so that you come up high on your shoulders. Support your back with the hands
  • Move your elbows closer towards each other, and move your hands along your back, creeping up towards the shoulder blades
  • Keep straightening the legs and spine by pressing the elbows down to the floor and hands into the back. Your weight should be supported on your shoulders and upper arms, and not on your head and neck
  • Keep the legs firm. Lift your heels higher as though you are putting a footprint on the ceiling
  • Bring the big toes straight over the nose. Now point the toes up. Pay attention to your neck. Do not press the neck into the floor. Instead keep the neck strong with a feeling of tightening the neck muscles slightly
  • Press your sternum toward the chin. If you feel any strain in the neck, come out of the posture
  • Keep breathing deeply and stay in the posture for 30-60 seconds
  • To come out of the posture, lower the knees to forehead
  • Bring your hands to the floor, palms facing down
  • Without lifting the head slowly bring your spine down, vertebra by vertebra, completely to the floor
  • Lower the legs to the floor. Relax for a minimum of 60 seconds


  • Stimulates the thyroid and parathyroid glands and normalises their functions
  • Strengthens the arms and shoulders and keeps the spine flexible
  • Nourishing brain with more blood
  • Stretches the heart muscles by returning more venous blood to the heart
  • Brings relief from constipation, indigestion and varicose veins
  • Follow the instructions of your teacher/trainer/guide
  • Do not stretch uncomfortably
  • Do it regularly

Diet: According to the Upanishads, you should leave ¼ of the stomach unfilled, in order to promote proper digestion and comfort to the person; however our tendency is to stuff our tummies, even though our bodies tell us that it is getting too full. Right diet leads to the right and healthy body!