5 simple yoga poses for weight loss at home

Yoga is one of the easiest, most affordable ways to lose weight at home—no expensive memberships, no commute, and no fancy equipment!

Let’s say it out loud, we all have 24 hours, but not everyone has the same kind of time! Except for a lucky few, life is super busy for most of us.

Between juggling work, family, and the occasional binge-watching session, finding time (or budget) for working out in fancy gyms may feel impossible.

What if we say all you need to lose weight is a mat, a small towel, and a clean room with fresh air?

Whether you have 10 minutes in the morning or can spare some time before bed, these poses help melt fat and tone your body!

From busy moms to 9-to-5 hustlers, these five yoga poses can fit into any routine.

Can I practice these poses during pregnancy?

Yes, you can do most yoga asanas during the first three months of pregnancy, like standing poses and gentle forward bends. But you may need to modify them afterwards.

Just be sure to keep the movements mild and avoid any pressure on your tummy.

Poses like the bound angle pose (baddha konasana) are great throughout the pregnancy, as they strengthen your pelvic muscles and can help ease labour.

Note: Always do these exercises under supervision and consult your doctor before you try out any new pose.

1. Boat pose (Naukasana / Navasana)

In Indian spirituality, a boat is often a sign of a new journey, transition, or crossing from one state of being to another.

A boat symbolizes a major transition in life. Just like that, the boat pose, also called the naukasana/navasana can be a turning point in your fitness journey.

How does naukasana help with weight loss?

• It improves the strength of the abdomen, thighs, hips, shoulder, and neck muscles.
• It is an excellent position that helps you tone the abs and lose that extra belly fat.
• It helps the body digest fats better.
• It controls insulin and blood sugar levels efficiently.

How to do naukasana?

1. Sit on the floor. Extend your legs straight in front of you. Keep your spine straight.
2. Gently raise your legs off the ground. If it's difficult to keep them straight, bend your knees a little.
3. Lean back a little. Your back should be straight and should not touch the floor.
4. Stretch your arms forward. Keep them parallel to the floor to maintain balance.
5. Stay in this position for 10 seconds. Breathe steadily.
6. Breathe out, lower your hands and legs, and lie down comfortably. Relax.

Boat pose (Naukasana/Navasana) - A tutorial

How many rounds of naukasana should I do for weight loss?

If you are just starting, try 2–3 rounds per session - hold 10 seconds at each round.

Repeat 3-5 times every week.

Gradually increase your repetitions by 1 round every week.

2. Warrior pose 2 (Virabhadrasana 2)

Virabhadrasana has its roots in Hindu mythology.

This yoga pose is named after the fierce warrior Virabhadra, who was born from the fallen locks of Lord Shiva.

Like the warrior, this pose represents determination, strength and focus.

It is a great way to improve balance and stamina while working on the hips, thighs, legs, and shoulders.

The yoga pose still holds its place in the modern-day world that’s obsessed with fitness.

In 2019, 1011 people at the Japan Auction House achieved the amazing feat of performing the virabhadrasana 2 at the same time, and setting a Guinness World Record!

How does virabhadrasana 2 help with weight loss?

• This asana strengthens and tones the lower back, calves, legs, and arms.
• Holding this pose boosts your stamina.
• It improves blood flow and breathing and helps your body burn calories more efficiently.
• The stretch in this pose improves flexibility.

How to do virabhadrasana 2 ?

1. Stand tall with feet together. Keep your arms by your sides.
2. Inhale and spread your legs 3 to 4 feet apart.
3. Turn your right foot 90 degrees to the right and turn your left foot slightly inward. Keep the left leg straight and strong.
4. Exhale and bend the right knee so your thigh is parallel to the floor. Ensure your knee is aligned with the heel.
5. Stretch out your arms to the side. Keep them at shoulder height. Make sure your palms are facing down.
6. Turn your head to look past your right hand’s fingers.
7. Stay in this position for 20-30 seconds, and breathe deeply.
8. Inhale, straighten your right leg and repeat steps 3-5 for your left leg.
9. After completing both sides, bring your feet together and return to the starting position.

Warrior pose 2 (virabhadrasana 2 ) - A tutorial

How many rounds of virabhadrasana 2 should I do for weight loss?

Beginners can start with 3-5 rounds every session, for 3-4 times a week.

Increase 1-2 rounds as and when you feel comfortable.

3. Plank pose (Phalakasana)

Do push-ups seem too tough? How about trying the plank pose? It’s simpler, offers the same benefits as a push-up, and allows you to be still.

Truly, the phalakasana, also known as the plank pose, is one of the best home workouts for weight loss and full-body strength.

Want to know what practising stillness can do for you over time? Read on.

How does phalakasana help with weight loss?

• It helps you align your spine correctly and engage your core. Better posture means better workouts and better weight loss.
• Your legs, abs, and core are engaged in such a way that they help trim down excess belly fat.
• Phalakasana works and tones the muscles around your arms, shoulders, and wrists and makes them stronger.

How to do phalakasana ?

1. Begin the pose on your hands and knees, with hands under your shoulders.
2. Straighten your legs, balance your body on your toes, and keep your body in a straight line.
3. Keep your hips level. They should neither be sagging nor lifting too high.
4. Press into your hands, and keep your neck aligned with your spine to maintain this position.
5. Hold for 10 deep breaths (or 20 - 30 seconds) while you breathe steadily and maintain proper position.
6. You might feel your core muscles ‘vibrate’ a little as you do so. Don’t worry, this is perfectly normal.
7. Lower your knees and rest in the child’s pose (Kneel with knees apart, lower your torso, rest forehead on arms, and breathe deeply) after completing the hold. Cheers!

Plank pose (Phalakasana) - A tutorial

How many rounds of phalakasana should I do for weight loss?

Start with 3-5 repetitions in a session and practice for 4-5 days a week.

4. Bridge pose (Setu bandhasana)

Feeling guilty for spending all day sitting at your desk job? The bridge pose (setu bandhasana) is exactly what you need.

This asana massages your stiff knees and shoulders by stretching them just right.

It also calms your mind^[1] from anxiety, stress and even sleeplessness.

But wait, there's more!

How does setu bandhasana help with weight loss?

• In a randomized controlled study^[2], doing setu bandhasana as part of a 12-week yoga program helped reduce belly fat, strengthen muscles, and even lower stress in women with excess fat around the belly.
• It works on the buttocks (glutes) and stretches + strengthens the neck, chest, spine, and back muscles.

How to do setu bandhasana ?

1. First, lie on your back. Bend your knees, keep your feet flat on the floor.
2. Keep your knees hip-width apart.
3. Place your hands flat on the floor beside you, with palms facing down.
4. Now, inhale deeply and lift your hips as high as possible. Try to bring your chest closer to your chin.
5. Make sure your lower back is comfortable and your knees remain parallel.
6. For extra support, place a yoga block near your tailbone region (where your spine ends).
7. Hold this pose for 5 - 7 deep breaths or 20 - 30 seconds.
8. Slowly lower your hips back to the floor and hug your knees into your chest to release tension.

Bridge pose (setu bandhasana) - A tutorial

How many rounds of setu bandhasana should I do for weight loss?

You can start with 5-8 rounds in a session for 3-4 times a week.

Increase repetitions as your strength and flexibility increase.

5. Sun salutation (Surya namaskar)

Did you know that the surya namaskar is a 5000-year-old Indian practice that strengthens your body, sharpens your mind, and connects you to nature?

It is powerful. It is dynamic. And it engages your arms, core, back, and legs. Doing these 12 poses every day is one of the fastest ways to burn calories without stepping into a gym.

Looking for step-by-step instructions to master the best beginner-friendly surya namaskar and lose weight?

The art of yoga - What experts have to say

A TED-Ed video shares some interesting insights on what yoga does to the body. The video, narrated by Krishna Sudhir, explains why yoga is quintessential for good health. He shares:

“Twisting your body into yoga’s physical postures stretches multiple muscle groups….Frequent stretching also improves your pain tolerance for feats of flexibility.

Adding yoga to an existing exercise routine can improve strength and flexibility for hard-to-treat conditions like chronic lower back pain, rheumatoid arthritis, and osteoporosis.

The breathing exercises like those found in yoga relax the muscles that constrict the airway and improve oxygen diffusion.”

Beyond yoga for weight loss

The best kind of fitness is the one that improves your physical, mental, and emotional health. This is why, even if you practise yoga daily, here are a few more things you can do to maximise its benefits.

• Swap unhealthy, calorie-dense foods with healthier meals like dal, sabzi, and whole grain rotis.
• Try cooling drinks such as chia seeds water or jeera water to cool down after an intense yoga workout.
• Do regular traditional workouts along with yoga, such as cardio exercises.
• Practise relaxation techniques like deep breathing or meditation to enhance the benefits gained from yoga.
• Sleep well. A good night’s sleep can go a long way in elevating your health.

Then, fitness is yours!

However, weight loss can be challenging sometimes and needs a tailor-made approach.

If you are having trouble losing weight despite following your fitness routine thoroughly, Aktive’s weight loss programme is here to help. Lose up to 15% of body weight within a year with Aktive’s customised fitness plans and expert advice.

It’s time to roll the mat.

And now, we begin!

Be it a super busy day, these yoga poses are simple enough to fit into your daily plans. They not only help you lose weight but offer much more.

Yoga helps build strength and increase endurance, so your body burns calories even when you’re resting!

Yoga helps regulate appetite and prevents you from unnecessarily bingeing on food.

Yoga is also great for stress relief. It helps lower cortisol levels, which helps dissolve stubborn belly fat.

So, no more excuses! Roll out that mat and start today. Five minutes, fifteen minutes—every pose takes you closer to your fitness goals.

Kyunki ab yoga hai, to fitness mumkin hai.