Best 5 Yoga Workout For Weight Loss | Does yoga help to build muscles? 

Have you ever thought that yoga can help you to lose weight?  

The simple and straight answer is Yes. 

Yoga is one of the best ways to lose weight. According to many scientific research it is found that yoga increases one’s aerobic fitness and also strengthens your body, which helps in weight loss.  

Plus, it lengthens your lifespan and improves in other health conditions.  

Meanwhile, yoga is mostly considered as the key to flexibility and stress remover. But it also helps to weight loss. 

Listing to word yoga, it strikes in mind and shows the picture of doing meditation or performing that poses that you can’t even imagine. 

Which is not true. Yoga is that art which makes your soul to feel better. 

People who did a full-body or combination yoga workout for just 30 minutes could burn up to 500 calories. 

Also, yoga is a low-impact workout which may not affect your joints or give pressure on it. Infact yoga can help to reduce the pain or pressure in your joints.  

It is suggested for beginners to start weight loss doing low impact or some low intensity workout as to make their body cop up with it. 

In this article we were discussing about the 5 yoga poses which help you to lose weight faster. 

But before jumping into it, I know there is a question which everyone has bumping in their mind. Which is, 

Can only yoga help to weight loss? 

Straight forward answer is, yes.  

Everyone knows that the key to weight loss is to put your body on calorie deficit and burn more than calories that you eat. 

Also, with the combination of good yoga session and diet plan for yoga can reduce your weight. 

The thing I like very much about yoga is that it gives relive to the mind, helps to reduce stress, motivates you and with all this one can go in a good discipline mode. Which will help you to lose weight.   

Weight loss is hard enough without feeling uncomfortable every time you hit your mat for your favorite yoga classes.  

Also, Yoga is known for weight loss and weight management. It is a very low-impact workout which helps you to burn a lot calorie.  

Luckily, yoga workouts for weight loss are on the rise. With a positive stigma and the joy of being a part of a growing community, the benefits of this ancient practice outweigh potential health risks. 

Nor only yoga helps you to weight loss there are many other benefits of yoga, which may be very helpful, these benefits are-  

Benefits of yoga  

  • Yoga makes you flexible
  • Yoga is low-impact
  • Yoga may improve cardiovascular functioning
  • Yoga boost immunity
  • Yoga makes you feel good

Does yoga help to build muscles? 

Ever been thought that Yoga can build muscles?  

No, but you are wrong. Yoga can build your muscles. There is nothing which Yoga cannot do. 

It is very true that yoga not only makes us flexible, helps to weight loss, etc. Yoga build muscular mass.  

With some right technique an possess you may build muscles through Yoga. 

Building muscles is not moving dumb-bells, until you want to build muscles like a professional bodybuilder.  

Yoga can help to build muscles to get some posture of it. There are some asanas that you have to choose that helps to give your body pressure and give tension to your muscles.  

Which help them to build muscles.  

Well, you may be thinking that there are so many Yoga asanas how to choose from them.  

So don’t worry, read this article ‘7 Effective Yoga Poses For Muscle Building’ 

Best Yoga Workouts for Weight Loss  

​1. Ardha Navasana (half boat pose)-

As it names suggests “ardha” means “half” and “nav” means “boat” i.e., half boat pose.  

It is very effective asana for the core as well as for your lower body, it gives pressure to them when it in action.  

Ardha Navasana asana starts with sitting straight back and gradually raising your legs until you feel like a curve made with your body.  

This asana will help you to reduce the belly fat, as when you perform this asana you will feel all the pressure around your core.   

If you want to read in detail about Ardha Navasana read this, “Ardha Navasana The Yoga Pose”. 

2. Setu Bandha Sarvangasana (Bridge Pose)-

In Sanskrit language it is Setu Bandha Sarvangasana means, “Setu” is “bridge”, “Bandha” is “to bind” and “Sanrvanga” is “all limb”.  

This asana is very likely by the beginners and the main target for this asana is hips and core. Your back will feel relaxed after this Yoga as it stretches all the limbs.  

Setu Bandha Sarvangasana asana starts with lying down the floor on the mat, with your knees bend and your hands beneath your hips. 

Slightly move up your hips. Inhale when moving your hips up and Exhale while lowering them.  

This asana helps you to improve the posture or help you to relax after sitting for a long time. 

If you want to know more about Bridge Pose, Click here

3. Adho Mukha Svanasana (Downward Dog Pose)–

Adho Mukha Svanasana also known as Downward Dog Pose or Downward-facing Dog Pose is an asana laying on mat like a yawning dog.  

This asana stretches the hamstring and calf muscles in the backs of the legs, and builds strength in the shoulders. Many Yoga professionals and fitness trainers suggests to do this Pose during Pregnancy but many refused.  

So, do it only by consulting to your doctor or any professional.  

Adho Mukha Svanasana asana starts with coming down to your knees and hands on mat with your hands directly straight to your shoulders. And knees under your hips.  

Slightly move up your knees and at first keep your knees bend. Then stretch your back and pelvis and open your palm. Stay in the pose for 10 or more breaths, then bend your knees on an exhalation and lower yourself into normal position.  

Downward-Facing Dog Pose tones the arms and legs, opens and strengthens the shoulders in flexion, lengthens the hamstrings, stretches the calves, and prepares the body for heating. 

If you want to read more about Downward Dog Pose, Click here.  

4. Surya Namaskara (Sun Salutation Pose)-

Surya namaskar or also known as Sun Salutation Pose is an asana of series of 12 asanas starting with Tadasana and ending with Tadasana . 

This asana is a set of 12 asanas which is dedicated to the Hindu solar deity Surya. It is a sequence of around twelve yoga asanas connected by jumping or stretching movements. 

Surya Namaskara asana starts with 

  • Pranamasana (Prayer pose) and follow up next 11 pose which are,  
  • Hastauttanasana (Raised arms pose),  
  • Hastapadasana (Standing forward bend),  
  • Ashwa Sanchalanasana (Equestrian pose),  
  • Dandasana (Stick pose),  
  • Ashtanga Namaskara (Salute with eight parts or points),  
  • Bhujangasana (Cobra pose),  
  • Adho Mukha Svanasana (Downward facing dog pose),  
  • Ashwa Sanchalanasana (Equestrian pose),  
  • Hastapadasana (Standing forward bend),  
  • Hastauttanasana (Raised arms pose),  
  • Tadasana (Mountain Pose) 

Sun Salutation Pose helps in stretching, flexing, and toning the muscles and an excellent exercise for weight loss and helps in maintain cardiovascular health. 

If you want read more about Sun Salutation Pose, Click here.  

5. Phalakasana (HIGH PLANK) 

Phalakasana also known as High Plank is an asana for holding your body in a pose like doing a Push-Up.

This asana helps you to strengthen your abdominals, hands, wrists, arms, shoulders, back, core, glutes and legs.

High Plank starts with laying down on mat with back facing, then lift up your arms with your hands beneath your shoulders then stretch your legs.

Plank pose builds upper and core body strength, lengthens the spine and strengthens the low back muscles.

If your want to read more about High Plank Pose, Click here.

A Few Tips for First Timers 


Yoga is a very good physical and mental wellness exercise. One should practice it on a daily basis. If you have any medical condition, then you should either consult your doctor or your yoga instructor before performing any kind of yoga. Surya Namaskar has many pros to heal the mind, body, and soul. It also gives us freshness in the morning. You can assume it as a full-body stretch in the meditation way. 

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