Best Yoga Poses for Weight Loss.Surya Namaskar is a sequence of 12 powerful yoga poses. This is a full body workout which is super effective for weight loss. Doing this 10-15 times daily burns fat and increases flexibility.
1.Surya Namaskar (Sun Salutation)
What happens: This is a dynamic flow which has 12 poses.
- Benefits: Provides full body workout, metabolism gets faster.
- Duration: Do 5–10 rounds daily.
Tip: Start slow, gradually increase speed
2.Naukasana (Boat Pose)
- What happens: In this you bring your body into the shape of a boat.
- Benefit: Core muscles become strong, belly fat reduces.
- How to do: Lying on the hair of the stomach, lift both legs and upper body, keep the arms straight.
- 3.Bhujangasana (Cobra Pose)
- What happens: In this you lie down on your stomach and raise your upper body.
- Benefit: Belly area gets stretched, digestion improves.
- Duration: Hold for 30 seconds, 3 repetitions.
4. Utkatasana (Chair Pose)
- What happens: It feels like you are sitting on an imaginary chair.
- Benefits: Works on thighs, hips and core. Burns calories.
- Duration: Hold for 30–60 sec.
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Setu Bandhasana (Bridge Pose)
- What happens: By lying on the stomach hair, the waist and chest are raised.
- Benefit: Lower body tone is formed, thyroid gland is activated.
- Bonus: It helps in hormone balance (also helpful for PCOS).
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Adho Mukha Svanasana (Downward Dog)
- What happens: This is an inverted “V” shape pose.
- Benefits: Full body stretches, fat burns, stamina increases.
- Kapalbhaati Pranayama (Breathing Technique)
- What happens: Forefinger exhale and gently inhale.
- Benefits: Direct effect on belly fat, best for digestion and liver detox.
Routine Suggestion:
- Total Time: 30 minutes daily.
- Sequence Example:
Surya Namaskar → Naukasana → Bhujangasana → Utkatasana → Setu Bandhasana → Downward Dog → Kapalbhaati (5 mins)