7 Yoga poses for weight loss for females

7 Effective Yoga For Weight Loss at Home For Female - 2023

Yoga (or Yogasan) are very ancient than we can think, yes, they are older than 5000 years, and are able to fix all physical and mental problem.

You can not neglect the power of yoga, even if you are facing any kind of mental or physical problem, there are specified yoga for it. 

If you are suffering from an increasing weight problem and trying to lose weight at home, other ways may or may not help you, but yoga can help you guaranteed.

The thing is that you must know which dedicated yoga for you to lose weight can do at your home.

Yoga has been introduced by the ancient Indian Rishis and Brahmas thousands of years and has been documented in Upanishad.

Later on, they were researched multiple times by many researchers for a longer duration and then concluded as they are 100% true.

This article is dedicated to losing weight for women, so if you are a lady and looking for true yoga for weight loss at home for females, this article may be the last search, because, after this, your implementation will get started.

Before you get started with yoga you are able to lose weight, there are many points that you must be aware of.

Benefits of Yoga

Yoga is not only for one thing such as losing weight or removing dark circles below the eyes, even, but yoga also has the potential to free you from any physical or mental problem.

But yes, there is one thing that you have to keep in mind yoga will not return you the instant result.

You are supposed to practice it for a longer time, such as more than 42 days, then slowly you will start to see the changes and expected results.

For a very long duration, yoga has been a very debatable topic, many people accept that yoga is all in one, and many people reject it.

Hence, many types of research have proved that yoga is true, and they are 100% effective.

Below are the proven benefits of yoga.

  • Increases the flexibility
  • Improves the respiration
  • Increases the vitality and stamina
  • Keep the metabolism truly balanced
  • Increases athletic health constantly
  • Improves the cardio health
  • Weight Loss

These are just a few benefits of yoga, if we make the proper list of it, it will never get ended.




Does Yoga Lose The Weight?

It’s a very important and primary question that must come to your mind before starting yoga for weight loss.

Because, yoga does not include any physical hard exercise that consumes your calories or releases sweat that brings toxins to your body, then how yoga can lose weight, right?

Hence, many people do not believe that yoga decreases weight, but the right answer is: yes, yoga helps to lose weight for all.

Well, yoga does not lose weight directly, it is supportive of the exercise and diet that you take for losing weight daily.

If you follow yoga but do not do the exercise and don’t follow the diet for losing weight, yoga may not help you to decrease your weight.

There are 30+ yoga asans - yoga poses that are made for many different purposes, among them, we need to follow the yoga asans that help us to lose weight with our regular exercises and diet.

So, let’s explore yoga for weight loss at home for women, not only for women but for everyone.

Yoga For Weight Loss at Home For Female

As I mentioned just above there are numerous yoga that works for different purposes, there are many yoga poses, that if you follow and do regularly, help a lot to lose weight at home (no need to go to the gym or any classes).

1. Sarvangasan

Sarvangasan is one of the most beneficial yogasan for losing weight, it increases the metabolism which is the extreme factor for losing weight quickly.

For women, it affects them very fast, as women are actively working the whole day continuously.

This yoga pose purely helps to improve your digestion process and increase your muscular strength, and in addition, it balances the thyroid level as well.

Sarvangasana, also known as the shoulder stand pose, is a yoga posture that is believed to have several health benefits. 

Some people claim that it can help with weight loss, although there is limited scientific evidence to support this claim. 

The pose is said to stimulate the thyroid gland, which is responsible for regulating metabolism, and may help to increase the body's ability to burn fat. 

Additionally, sarvangasan is also a form of weight-bearing exercise, which can help to build muscle and increase metabolism. 

However, it's important to note that sarvangasan is not a substitute for a balanced diet and regular physical activity for weight loss.

2. Dhanurasan

Dhanurasana, also known as the Bow Pose, is a yoga posture that can help with weight loss by strengthening and toning the abdominal muscles and promoting digestion. 

Additionally, the act of holding the pose can increase heart rate and improve cardiovascular fitness, which can lead to weight loss over time when paired with a healthy diet and regular exercise.

However, it's important to note that weight loss is a complex process and results may vary depending on individual factors such as diet, exercise, and overall lifestyle habits.

The duration for which you should perform Dhanurasana (The Bow Pose) will depend on your current level of flexibility and strength. 

It is generally recommended to hold the pose for 30 seconds to 1 minute for beginners, and gradually increase the duration as you become more comfortable and confident in the pose. 

It’s very crucial to know your strength and capacity, and not go beyond them quickly. 

It is also important to warm up properly before attempting the pose and to always be mindful of proper alignment and form to prevent injury.

3. Suryanamaskar

Surya Namaskar is a series of 12 yoga postures, and it helps a lot to lose weight quickly.

The practice is a combination of yoga postures, deep breathing, and meditation which helps to increase cardiovascular fitness, build muscle tone and improve overall body strength. 

This can lead to the burning of calories and thus aid in weight loss. It also helps to improve digestion, reduce stress and increase overall energy levels which further aids in weight loss. 

However, you need to keep in mind that weight loss is not done by only exercise or yoga, you must follow the proper diet and lifestyle as well.

Suryanamaskar is also known as an all-in-one exercise, as every part of your body gets involved in it and becomes stronger.

4. Simhasan

The pose of Simhasan is like a Lion, that’s why it is called Simhasan, and it’s helpful for boosting your energy for removing stress and muscular facial as well.

It can be done by everyone, and if you are a lady and want to lose weight at your home, simhasan helps you a ton.

Sitting in Lion Pose and sticking your tongue out stretches your facial muscles, thorax, and spine.

It’s not restricted to any age or gender, but yes, one precaution you have to take is that if you face any problem or pain sitting in this position, you can sit on a chair for doing this asan.

5. Adho Mukh Savasan

The pose of Adho Mukh Savasan is the downward dog pose, in which almost every part of the body is involved and increases the metabolism.

You have to lift your body on both hands and hold it for a few seconds which burns a bunch of calories and increases the metabolism.

The major impact of this asan happens on the biceps and arms and they become stronger.

If you are suffering from carpal tunnel syndrome, you should avoid doing Simhasan.

6. Chaturang Dandasan

This Chaturang Dandasan is also known as the four-limbed pose and low plank pose, in this yogasan, you need to do like the plank, but don’t repeat it very fast.

Go up the side of the plank and hold your body for a few seconds, and then come down, and keep it repeating.

It strengthens your arm, biceps, and triceps, moreover, if your stomach is heavy, it makes it lighter and reduces unnecessary fat, and increases the metabolism as well.

Due to this factor, your weight keeps losing automatically very quickly.

If you have a shoulder or hip injury, you should not try this yoga without consulting any professional yoga instructor.

7. Matsyansan

The yoga that creates the Fish Pose of your body is called Matsyasan, it is for stretching your body from the top of the head to the bottom of the legs.

In this yoga, your head, shoulders, chest/breast, intestines, hips, stomach, knees, thighs, and foot claws are involved and get stretched.

It offers several benefits for the body and mind. Physically, it can help to open the chest and lungs, improve posture and flexibility in the spine, and strengthen the muscles of the back and neck.

Additionally, it can help to alleviate tension in the shoulders and neck, and may even help to improve digestion. 

On a mental level, Matsyasana can help to reduce stress and anxiety, promote a sense of calm and relaxation, and even improve focus and concentration.

Overall, Matsyasana is a beneficial pose for both the body and mind and can be a great addition to any yoga practice.

Note one thing if you are suffering from blood pressure, hernia, or migraine problem, it’s good to avoid this asan, or need to consult with a yoga expert before getting started.

For How Much Time You Should Do Yoga?

The amount of time you should spend doing yoga depends on your individual goals and schedule. 

A general recommendation is to practice for at least 20-30 minutes per day, 3-5 times per week. 

This can be increased as you become more comfortable and experienced with the practice. 

It is also important to listen to your body and not overdo it, taking breaks as needed. 

Remember that consistency is key, and even a short practice performed regularly can be more beneficial than infrequent longer sessions.

Final Thoughts

As a woman, it may be hard or difficult to adjust a time for yoga regularly, but there is not any other option for you.

If you want to lose weight, you must do yoga on daily basis, even if you do it for 10 instead of 20-30 minutes, but you have to do it daily.

In the duration of sickness, it is good to avoid doing yoga, you need rest, and one more thing, if it’s possible for you to take the advice of certified yoga personnel, it would be better for you.


Will 30 minutes of yoga a day help you lose weight?

Yoga on its own may not be enough to cause significant weight loss, but it can be a helpful addition to a larger weight loss plan that includes regular exercise and a healthy diet. Additionally, certain styles of yoga such as vinyasa or power yoga can increase heart rate and burn calories, which can aid in weight loss. However, it is important to remember that weight loss is a complex process and individual results may vary. Consult with a healthcare professional before starting any exercise or weight loss program.

Does yoga reduce weight?

Yoga can aid in weight loss as part of a larger program that includes regular exercise and a healthy diet. Yoga can help to improve flexibility, strength, and balance, which can make other forms of exercise such as cardio and weight training more effective.

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