Yoga to Reduce Fat


People often ask the question: what to do to reduce obesity? Nowadays the problem of obesity and belly fat is increasing all over the world. If this problem is not stopped at the right time, then the possibility of many other diseases increases.

For example, there may be serious diseases related to heart, shortness of breath, fertility, diabetes etc.

To reduce obesity, people follow a gym, hard exercise and a strict diet. Which helps in reducing weight. But most of the people do not like to do it or are unable to do it due to lack of time. Yoga can be used to reduce obesity.


6 Yoga Asanas to Reduce Obesity –

Yoga for warm up

It is important to warm up the body before starting these asanas. Due to which the effect of stretch and blood in the body increases. There is no problem in doing yoga and it can be done easily.

Surya Namaskar : This yoga is considered best for warming up as it is made up of 12 asanas. It has different methods and different benefits. This yoga is performed at sunrise, hence it is called Surya Namaskar.



 Tadasana which means palm tree pose. This is one of the simplest yoga poses that can be done standing up. It is called Palm Tree Pose in English.

Benefits of Tadasana –

  • Yoga is beneficial for reducing obesity.
  • Helps in reducing waist fat.
  • It is considered beneficial in the physical development of children.
  • Strengthens knees and shoulders.
  • By doing this asana, there is a stretch in the body, which improves blood circulation.

 Method –

  • To do this asana, stand in a careful posture.
  • Straighten both your legs, waist, shoulders and neck and join the fingers of both hands together.
  • While breathing slowly, straighten the arms above the head. Keep palms facing the sky.
  • Keeping the balance throughout the body, raise the heels
  • Stay in this position for some time and keep breathing normally. Do this process 3 to 4 times.

 2. Oblique Tadasana

This asana is done in the same way as Tadasana. The only difference in this is that it is done by bending to the right and left.

Benefits –

  • Continuous practice of this asana is beneficial to reduce obesity.
  • It is considered beneficial in improving the digestive system.
  • By doing this asana, the physical development of children takes place.
  • Provides benefits for lungs and heart.
  • helps to increase concentration

 Method –

  • To do this asana, stand straight in a careful posture.
  • Join the fingers of both the hands together.
  • Keep the arms straight above the head and keep the palms facing the sky.
  • Slowly inhaling raise the heel and once to the left.
  • Lean to the right a second time.
  • Repeat this asana 4 to 5 times on the left and right sides.

3. Pawanmuktasana

Pawanmuktasana means wind-relieving posture, this asana is done lying down. By doing this asana, there is pressure on the stomach, due to which it is considered beneficial for reducing obesity.

Benefits –

  • Practicing this asana helps in reducing belly fat.
  • It is beneficial in constipation, acidity and stomach related problems.
  • Makes the abdominal muscles strong.
  • Helps to stimulate reproductive organs
  • Yoga is beneficial for reducing obesity.

 Method –

  • To do the asana, lie down on your back by laying the asana.
  • Straighten the legs and arms.
  • Breathe in slowly and bend the left knee.
  • Try to touch the chest.
  • Then while exhaling, hold the knee with both hands.
  • Try touching the head or forehead.
  • Keep the body still for a few seconds and keep breathing normally.
  • slowly return to normal breathing
  • Similarly do the same by bending the right knee and then repeat by bending both the knees.
  • You can do this asana 4 to 5 times.

 4. Naukasana

It can be known from the name of this asana that on doing this the shape of the body looks like a boat, due to which it is called Naukasana.

Benefits –

  • By doing this asana, the maximum pressure falls on the stomach, due to which yoga is beneficial for working out obesity.
  • Continuous practice of this asana removes gas, constipation, acidity and food indigestion.
  • Strengthens abdominal muscles.
  • Balances blood circulation in the body.
  • It is beneficial in problems like foot pain and back pain.

Method –

  • To do this yoga, lie down on your back.
  •  Keep breathing in and out normally.
  •  Keep the hands straight near the body and also straighten the legs.
  •  While inhaling, raise the head, neck and back.
  • Then raise the legs from 30° to 35°.
  • Keep both hands in the air above the knee.
  • How will the full weight of the body be put on the hip and full pressure on the stomach.
  • Keep the body still for some 10 to 20 seconds.
  • Inhale and exhale normally.
  • After holding steady for some time, come back to normal.
  • 3 to 4 times can be done as per convenience.

 5. Uttanpadasana

The meaning of this asana is to raise the legs. It is done lying on the back. Yoga is beneficial for reducing obesity.

Benefits –

  • It is considered effective for belly fat and obesity.
  • Practicing this asana helps in curing anxiety and nervousness.
  • Strengthens the lungs and increases capacity.
  • Benefit in respiratory problem.
  • By doing this asana, the waist and legs get strong.

Method –

  • First of all, lie down on your back, keep your legs and arms straight.
  • Taking a deep breath, raise both the legs simultaneously from 30° to 35°.
  • You can take the support of the ground with your hands.
  • Keep breathing in and out normally.
  • Keep the legs stationary for 10 to 20 seconds.
  • After holding steady for some time, come back to normal position.
  • This can be done 4 to 5 times.

 6. Ustrasana

While doing this asana, the shape of the body looks like the back of a camel, hence it is called Ustrasana. In English it is known as Camel Pose.

Benefits –

  • This yoga is beneficial for reducing belly fat and obesity by this practice.
  • Makes the spine flexible and strong.
  • This asana is also considered very beneficial for the lungs. Helps in curing general neck pain.
  • Stretches the back, waist and hands, due to which the blood circulation in the body remains balanced.

Method –

  • To do this asana, sit in the Braj Asana posture. Stand on the knee and keep the shoulder distance between both the knees.
  • Straighten the neck, shoulders and waist.
  • You can support by keeping both hands on the waist.
  • Inhaling, bend backwards.
  • Now while exhaling, try to touch the heels of the feet with both hands.
  • Stabilize the body, inhale and exhale normally.
  • After 10 to 20 seconds of being still.
  • Slowly come back to normal.

How long and when

Start this yoga with 5 minutes in the beginning and can be done for 20 minutes if practiced gradually.

To reduce obesity, yoga should be done on an empty stomach in the morning. They can also be done in the evening but should be done on an empty stomach only after 3 to 4 hours of having a meal.


If there is any kind of serious illness, operation or surgery, then this yoga should not be done. If there is any kind of problem while doing these yogasana, then this asana should not be done without the supervision of a yoga guru or doctor’s advice.

If you are a fitness freak and want to know more about yoga poses, then you can join a 300 hour yoga teacher training in Rishikesh, India.

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