Most of us associate yoga with burning fat, especially with the more active forms of yoga. That’s because a gentle, relaxing yoga practice helps you to lose fat as well.

Quick Summary

While many associate fat burning only with active workouts, a gentle and relaxing yoga practice can also effectively help you lose fat while keeping your mind and body healthy. Certain yoga asanas target flab in the abdominal area, burn calories, boost metabolism, increase flexibility, and improve sleep and mental focus. This article highlights key fat-burning poses to help you establish a regular, health-boosting practice.

To help you out, this article lists the yoga asanas that you need to burn fat. Try the “start with it” moves and challenge yourself with practice.

Table of Contents

• Introduction (Yoga and Fat Burning)
• Yoga Poses For Burning Fat
  • Chair Pose – Utkatasana
  • Downward Facing Dog Pose – Adho Mukha Svanasana
  • Warrior Pose – Virabhadrasana
  • Plank Pose – Chaturanga Dandasana
  • Boat pose – Naukasana
• Conclusion
• FAQs

Yoga and Fat Burning

Yoga is not just a practice for making the body flexible, but it can also play a significant role in fat burning and weight management. Regular yoga practice improves metabolism, reduces stress, and increases the body’s capacity to burn calories.

Some active yoga styles like Surya Namaskar, Vinyasa Yoga, Power Yoga, and Ashtanga Yoga can help burn more calories by increasing the heart rate. At the same time, pranayama and meditation support the weight loss process by reducing stress-induced overeating.

Yoga Poses For Burning Fat

Some of the Yoga asanas and yoga tips for burning fat are given below.

Chair Pose – Utkatasana

Chair pose can actually do many wonders for you, including building muscle. It is an invigorating pose that helps you achieve a slim and strong physique.”

Utkatasana is considered a good pose to engage the upper and lower regions of the body. This pose specifically targets the muscles of your lower body, such as the hips, waist, abdomen, inner and outer thighs, and glutes.

• Sit with the feet slightly apart and keep the spine and head straight.
• While inhaling, sit on the toes and lift both heels well.
• Keep both elbows on the knees.
• Keeping one hand on the other, rest it on your chin.
• While exhaling, keep the buttocks on the heels.
• Inhale slowly and exhale slowly, and at the same time remain in this position.
• The length of time you stay in the position is up to you. Gradually, you keep increasing this period.
• Then slowly return to the starting position.

Downward Facing Dog Pose – Adho Mukha Svanasana

Adho Mukha Svanasana is an essential part of Surya Namaskar, and it helps in strengthening the entire body as well as making the muscles flexible. Adho Mukha Svanasana helps in relieving stiffness in the shoulders and elongates the spine, and helps to keep the legs straight.

• First of all, stand straight on the ground.
• Bend your waist and bring both hands down on the ground.
• Your knees should be straight, and your hands should be slightly ahead of your shoulders.
• Raise the waist as high as possible.
• Your ears should touch the inner parts of your arms.
• If possible, in this state, keep your eyes on the navel.
• Keep in mind that in this posture, you have to make an inverted “V” shape.

Warrior Pose – Virabhadrasana 

In Virabhadrasana-1 or Warrior Pose-1, both arms are stretched by raising them over the head. While the stretch comes from the head goes to the chest and diaphragm. In this asana, the diaphragm has to be kept stable.

Due to the expansion of the hands and the deep stretch on the chest, the muscles of the diaphragm start contracting, this contraction all the organs related to breathing.

At the same time, getting the upper part of the body stretched also helps in keeping the muscles around the spine or spinal cord in good shape.

• First of all, stand in Tadasana.
• After this, spread the feet for 3-4 feet.
• Then keep the left foot at 45-60 degrees.
• Then rotate the torso up to 90 degrees.
• Raise your hands and join them together.
• Now bend the right knee and bring the thigh parallel to the ground.
• Now raise your head comfortably.
• Place the eyes on the fingers and wait 20 to 30 seconds.

Plank Pose – Chaturanga Dandasana

Plank Pose will prepare you to do some advanced yoga asanas to come and will help you in doing yoga further. This asana strengthens your muscles. Also helps in establishing coordination between the mind and muscles of the person and also helps in reducing the excess fat stored in the body.

• First of all, lie down on your stomach on a yoga mat.
• Now bring both your palms close to your chest and keep them on the ground. During this time, the fingers of both hands should also touch the ground.
• Now raise your body by putting weight on your palms.
• During this, the entire weight of your body should be on the fingers of the palms and soles, while the head should be towards the front.
• After staying in this posture for some time, it gradually became normal.

Boat pose – Naukasana 

The practice of Boat Pose is considered very beneficial for reducing abdominal and side fat and strengthening the spine, lower back, abdomen, core, biceps, triceps, and legs, and ankles.

• Sit in Dandasana with your legs spread out.
• Now, while breathing, put pressure on the ground with your hands and straighten the spine and neck.
• While exhaling, lift both your legs; in this position, your toes should be in line with your eyes.
• While breathing, bend slightly backward from the hip joints, paying attention not to sit on the waist joints.
• Raise both hands and bring them near the knees. Maintain this posture for 30 to 40 seconds or according to capacity. Note that the speed of breathing will be normal in this position.

Conclusion

Yoga can be highly helpful in burning fat. The best thing about integrating yoga into your routine is that after your exercise session, you will feel a greater sense of freshness and enthusiasm than before.

FAQ (Frequently Asked Questions)