Yoga is still considered the best and effective way to lose weight and belly fat in 2026. The best thing about yoga is you do not need a gym, expensive equipment, just a yoga mat and your few minutes can make a significant real difference in your body.
Many women also prefer yoga to reduce belly fat as they do not want to go to gym and lift heavy weights or take any supplements that may harm them in future.
Research also shows that many yoga-based weight control programs lead to gradual and moderate drops in body weights, waist size, and fat reduction when done consistently. Not only this yoga also reduces stress levels, which is a major contributor to fat gain.
So to fight back our coach/instructors come up with the best yoga asanas for weight loss with pictures so everyone can practice them easily without having any problems. This blog also includes benefits of doing yoga asanas for weight loss, which will help you to understand its real benefits.
Body-Shaping 7 Yoga Asanas for Weight Loss (With Pictures)
Here are top 7 basic yoga asanas for weight loss with pictures designed in a way so that a beginners can also able to follow easily:
Surya Namaskar (Sun Salutation)
Surya Namaskar is a basic yoga exercise which consists of 12 body movements that people execute by continuous motion while maintaining correct breathing patterns.
The exercise targets all body parts while it accelerates blood flow and raises heart rate and it helps people build strength and flexibility which makes the exercise suitable for everyday workout routines.
The practice of this activity helps with weight loss and fat burning because it increases metabolic rate and enhances digestive function and improves the body’s ability to burn calories.
| Calories Burned | 12-14 kcal per round |
| Recommended Rounds | 10-12 round |
| Duration | 20-30 minutes each day |
| Ideal Practice Time | Early morning in empty stomach |
| Best For | Weight loss, belly fat reduction, full-body toning |
| Frequency | 5-6 days each week |
Bhujangasana (Cobra Pose)
The yoga position called Bhujangasana or Cobra Pose requires practitioners to lie face down and use their hands to lift their chest while keeping their lower body on the ground.
The exercise provides a spine and chest and abdomen stretch while it helps to enhance posture and back flexibility and build strength in core and lower back muscles.
The practice helps with weight loss because it starts digestive organs to boost metabolism while reducing the stiffness and stress that cause fat to collect. The technique helps to strengthen stomach muscles and boost overall body balance while using controlled breathing.
| Calories Burned | 5-7 kcal per minute |
| Hold TIme | 15-30 second per round |
| Repetitions | 3-5 rounds |
| Best Practice Time | Early morning or evening on empty stomach |
| Best For | belly fat toning, back strength, posture improvement |
| Frequency | 5-6 days per week |
Dhanurasana (Bow Pose)
Dhanurasana (Bow Pose) is a yoga posture where your body bends like a bow while lying on your stomach. The pose requires a face-down position with knees bent and ankle grip from hand placement while the performer lifts their chest and legs through slow breathing.
The pose establishes front body stretch while building strength for back muscles. The exercise targets abdomen muscles while enhancing blood flow and repeating practice helps to decrease abdominal fat which leads to weight loss results. The procedure strengthens abdominal muscles and enhances total body flexibility.
| Calories Burned | 5-7 kcal per minute |
| Hold TIme | 10-20 second per round |
| Repetitions | 3-4 rounds |
| Best Practice Time | Early morning on empty stomach or 4-5 hours later after eating. |
| Best For | Reduce belly fat, build-up back strength & abdomen, improve flexibility. |
| Frequency | 2-3 times per week |
Kumbhakasana (Plank Pose)
The Kumbhakasana yoga position requires practitioners to maintain a straight plank body form while executing the pose through hand and toe balance.
The exercise begins from an all-fours position which requires backward leg extension while maintaining a straight body posture and stomach muscle contraction during normal breathing. The pose provides strength development for arm and shoulder muscles and core muscles and leg muscles.
The exercise helps people lose weight because it burns calories and builds muscle strength while decreasing abdominal fat through daily practice. The practice improves both body posture and body stability throughout the entire body.
| Calories Burned | 2-5 kcal per minute |
| Hold TIme | 20-60 second per round |
| Repetitions | 2-3 rounds |
| Best Practice Time | Early morning on empty stomach or evening 4-5 hours after meal. |
| Best For | Belly fat reduction, strengthen core and arms, improve balance. |
| Frequency | 3-5 times per week |
Naukasana (Boat Pose)
Naukasana (Boat Pose) is a yoga posture where your body balances on the hips and forms a “V” shape like a boat. The exercise requires you to sit on the floor while you lift your legs and extend your arms forward with a straight back and normal breathing.
The pose develops strength in the abdominal region and thigh muscles and lower back muscles. The practice helps people lose weight by tightening their core muscles and building muscle strength and reducing belly fat through regular sessions. The exercise develops better balance and improves people’s posture.
| Calories Burned | 3-6 kcal per minute |
| Hold TIme | 10-30 second per round |
| Repetitions | 3-5 rounds |
| Best Practice Time | Morning on empty stomach or at least 3-5 hours after meal. |
| Best For | Belly fat reduction, strengthen core and thighs, improve balance. |
| Frequency | 4-5 times per week |
Utkatasana (Chair Pose)
Utkatasana (Chair Pose) is a standing yoga pose which requires you to bend your knees while you sit back as though you are using an invisible chair for support.
The position requires you to stand straight while you raise your arms overhead and bend your knees with your back remaining straight. The pose targets your thigh muscles and hip muscles and core muscles.
The exercise helps people lose weight because it requires multiple large muscle groups to work together. People who exercise regularly will experience weight loss because their strength and metabolism will improve.
| Calories Burned | 3-6 kcal per minute |
| Hold TIme | 20-60 second per round |
| Repetitions | 3-5 rounds |
| Best Practice Time | Morning or during workout session |
| Best For | Strengthen thighs, tone hips, improve balance, support fat reduction. |
| Frequency | 4-6 times per week |
Pawanmuktasana (Wind-Relieving Pose)
Pawanmuktasana (Wind-Relieving Pose) is a basic yoga position which people perform by lying on their backs to combat gas problems and enhance their digestive functions.
To perform this exercise, you should lie on your back and then bend either one or both of your knees toward your chest while using your hands to hold your legs and applying light pressure into your stomach during regular breathing.
The abdominal area receives gentle pressure which functions as a massage treatment to assist the body in relieving accumulated gas.
| Calories Burned | 2-4 kcal per minute |
| Hold TIme | 20-30 second per round |
| Repetitions | 3-5 rounds |
| Best Practice Time | Morning on empty stomach |
| Best For | Improve digestion, reduce bloating, support in belly fat reduction |
| Frequency | Daily or 5 times per week |
Conclusion
These daily yoga asanas for weight loss will eventually help you achieve your end goal, doing it actively will slowly help you reduce belly fat and strengthen your core muscles and overall body postures. Add these easy yoga asanas for weight loss to your daily routine and you may see improvement in yourself day by day.
Reconnect your body and mind at Shivalaya Yoga Ashram, Join us today and experience yoga that you have never experienced before. Start your journey here.
FAQs: Yoga Asanas for Weight loss
Why is Surya Namaskar considered helpful for weight loss?
It helps in weight loss and body fat reduction because it triggers all the body moment, burns calories, and improves metabolism.
Can yoga actually reduce belly fat?
Yes yoga can help reduce belly fat by reducing stress and strengthening core muscles when done regularly in a disciplined way.
Is yoga more effective than going to the gym for losing weight?
Yoga and gym can both be helpful in losing weight, but the choice totally depends upon you on what you enjoy most and can be able to do consistently.
How many times a week should I practice yoga to lose weight?
You should practice yoga at least 4-5 times in a week to see the best weight loss result.
Is it okay to do yoga during periods if my goal is weight loss?
Yes you can do gentle yoga during your periods, but make sure to avoid intense or inverted poses.
Does practicing yoga in the evening help with weight loss?
Yes, during evening yoga can help in weight loss if it keeps you active, attentive and helps reduce stress.
Which foods should I stay away from when following a weight loss diet?
You must avoid sugary drinks, junk food, fried foods, and highly processed and packed foods.
How much time does it usually take to notice results from yoga and a healthy diet?
Most people start noticing small changes in 3-4 weeks with regular practice and balanced eating daily.
Can beginners safely do yoga for weight loss at home?
Yes, beginners can safely do simple yoga at home by following basic instructions and start slowly.
