10 BEST MORNING YOGA POSES FOR WEIGHT LOSE AT HOME FOR FEMALES

Discover the 10 best yoga asanas for weight loss at home for women. Burn belly fat, increase metabolism and see faster results, let's find out

Best yoga poses for weight loss : Losing weight at home can be challenging but yoga offers a natural, effective and long-lasting solution. Unlike intense workouts, yoga not only burns calories but also improves metabolism, digestion and mental health.

If you are a woman who wants to lose excess fat, tone your body and improve flexibility, these 10 powerful yoga postures can help you achieve your fitness goals. We have also included the best diet plan to complement your yoga practice for faster weight loss.

How does yoga help in weight loss?

Yoga promotes weight loss in many ways

✔️Boosts metabolism - burns fat.

✔️Strengthens muscles - helps tone the body.

✔️Improves digestion - prevents inflammation and fat accumulation.

✔️Reduces stress hormones - reduces cortisol levels. which causes weight gain.

✔️ Improves flexibility and posture – leading to better range of motion and exercise efficiency.

Now, let’s look at the top 10 yoga asanas that help in weight loss at home.

10 Best Yoga Asanas For Weight Loss At Home

1. Surya Namaskar (Sun Salutations) – Full Body Weight Loss

Why?

• A combination of 12 asanas it provides a full body workout.
• Burns calories faster and improves metabolism.

How to do?

1. Do 12 rounds of Surya Namaskar every morning.
2. Start slowly and gradually increase the speed.

🔥 Calories Burned : 350-400 kcal/hr

2. Bhujangasana (Cobra Pose)- Lose Belly Fat

Why?

• Strengthens abdominal muscles and tones the core.
• Improves digestion and relieves stress.

How to do it?

1. Lie on your stomach and place the palms under the shoulders.
2. Inhale, lift the upper body up while keeping the exhale on the floor.
3. Hold for 20-30 seconds, then relax.

🔥 Best for: Losing belly fat and strengthening the core.

3. Nokasana (Boat Pose) - Core Toning

Why?

• One of the best yoga poses for weight loss around the belly.
• Strengthens the core and back muscles.

How to do it?

1. Sit on the floor, keeping your legs straight.
2. Raise both legs up while keeping your arms on the floor.
3. Hold for 30-40 seconds and repeat.

🔥Best for: Losing belly fat and strengthening the core.

4. Dhanurasana (Bow Pose) - Fat Burning and Digestion

Why?

• Burns stubborn belly fat.
• Stimulates digestion and improves blood circulation.

How to do it?

1. Lie on your stomach and bend your knees.
2. Raise your chest while holding your heels and pulling your legs upwards.
3. Hold for 30 seconds and relax.

🔥Best for: Weight loss and digestive health

5. Utkatasana (Chair Pose) – Toning legs and thighs

Why?

• Strengthens the muscles of the thighs, hips and back.
• Mobilizes the core and improves stamina.

How to do it?

1. Stand straight and slowly bend your knees as if sitting on a chair. 
2. Keep your arms extended forward or upwards.
3. Hold for 30-40 seconds and repeat.

🔥Best for: Losing body fat.

6. Virabhadrasana (Warrior Pose) – Whole Body Strengthening

Why?

• Tones legs, arms and shoulders.
• Improves balance and stamina.

How to do it?

1. Stand straight and extend one leg forward and bend the knee.
2. Stretch your arms straight up.
3. Hold for 30 seconds and switch sides.

🔥Best for: Weight loss and body toning

7. Setu Bandhasana (Bridge Pose) – Belly Fat and Digestion

Why?

• Strengthens the lower back and thighs.
• Improves digestion and helps reduce belly fat.

How to do it?

1. Lie on your back and bend your knees.
2. Raise your hips up while keeping your feet flat on the floor.
3. Hold for 30 seconds and relax.

🔥Best for: Losing belly fat

8. Trikonasana (Triangle Pose) – Waist and armpit fat

Why?

• Stretches the waist and armpit fat area.
• Helps improve digestion and body balance.

How to do it?

1. Stand with legs apart.
2. Extend your arms to the side and bend down to touch your foot.
3. Hold for 20-30 seconds per side.

🔥Best for: Burning fat and improving posture

9. Plank Pose (Kumbhakasana) – The Ultimate Fat Burner

Why?

• Fat burning is the whole body move.
• Strengthens the core, arms and shoulders.

How to do it?

1. Go into a push-up position with arms extended.
2. Keep your body straight and hold for 40-60 seconds.

🔥Best for: Losing overall body fat

10. Kapalabhati Pranayama - Detox and Weight Loss

Why?

• Helps burn calories naturally through breathing.
• Cleans the lungs and boosts metabolism.

How to do?

1. Sit comfortably and take a deep breath.
2. Exhale forcefully through the nose.
3. Repeat for 5-10 minutes.

🔥Best for: Detoxification and Weight

Best Diet plan With Yoga For Weight Loss 

Morning (Before yoga)

✅ Lukewarm lemon water - Detoxifies the body.

✅ Soaked almonds/walnuts - Provides healthy fats Breakfast (Post yoga bhajan)

✅ Oats with fruits - Rich in fiber and keeps you full.

✅ Green tea or black coffee - Boosts metabolism.

Lunch

✅ Brown rice with dal and vegetables - Balanced carb and protein

✅ Greek yogurt or buttermilk - Improves digestion Evening snack

EVENING SNACKS 

✅ Handful of nuts and herbal tea- Dinner (light meal)

✅ Grilled paneer/tofu with vegetables - High protein

✅ Warm turmeric milk - Helps in muscle recovery.

📌Avoid: Junk food, added sugar and processed snacks

Frequently Asked Questions on Yoga and Weight Loss

1. How many days a week should I do yoga for weight loss?

✔️ Work out at least 5 days a week for visible results.

2. Can yoga alone help in weight loss?

✔️Yes, when combined with a healthy diet and active lifestyle.

3. How long will it take to see weight loss results?

✔️3-4 weeks with consistency in yoga and diet.

Conclusion

Yoga is an effective and natural way to work out at home for women. By practicing these 10 yoga asanas regularly and following a healthy diet plan you can achieve rapid weight loss and overall fitness.

🚀 Start your yoga journey today and see the change.