Weight loss yoga, janu sirsasana, Baddha Konasana, Malasana, upavistha konasana

Weight Loss Yoga: 7 Best Yoga Poses to Reduce Thigh and Hip Fat

Weight loss yoga

You can try a variety of tactics to cope with your excess weight, but not every strategy will be effective for you. Try yoga if you’re wanting to get in shape or reduce weight.

Expert research indicates that yoga can aid with emotional eating prevention, stress reduction, mood enhancement, and weight loss and maintenance by fostering a supportive environment. Yoga not only helps burn calories but also tones and strengthens muscles. In addition to reducing joint pain, yoga can help you move more and complete more activities each day. The following are just a few of the numerous advantages of yoga.

Your age, hormones, heredity, poor eating habits, and lack of exercise can all contribute to excess fat in your lower body. Nonetheless, a person can quickly lose fat in their hips and thighs by performing the correct yoga positions.

Eating a balanced diet is crucial. These are some yoga poses that are essential to avoid or minimize obesity.


Chair posture in yoga is also called Utkatasana. This pose works the leg muscles, particularly the thighs and hips. Sitting on a chair is simple, but when one sits on an imaginary chair, the muscles supporting the fort against the body are under more strain. The body’s weight is mostly carried by the leg muscles, particularly the thighs and hips. It strengthens your legs in addition to burning fat and toning them.

To do it correctly, stand straight in Tadasana. Gently bend the lower buttocks and knees as if you are sitting in an imaginary chair. As you inhale and extend the arms above your head. While continuing to breathe, stay in the pose for a few seconds and then release slowly. Lower your hips as much as possible and there should not be much stretch in the knees.


This yoga asana is also known as warrior pose which mainly works on your inner thighs. The best aspect is that this pose targets more muscle areas as both the legs work separately at the same time.

You spread your feet in such a way that they are far away from the width of the hip. Now use your left heel to plant yourself on the ground while turning your right heel so that your toes point outward. The arch of your left heel should match that of your right foot. As you spread your arms so that they are in line with your shoulders, lower your hips and then radiate the energy outward. Shift your focus forward while maintaining the posture. Hold the position, taking deep, steady breaths, and then release. Repeat the same position on the other side as well.


This incredibly beautiful yoga pose stimulates and stretches the hip flexors. This exercises the muscles of the inner and outer thighs. This pose strengthens the legs as one balances on one leg. From your pelvis to your feet, every leg muscle is toned and stretched. This leads to a better blood flow to the feet which fills them with nutrients and oxygen.

You start with Tadasana. Your right leg should be parallel to the ground as you lift and rotate your right leg into it. Bend your right knee and reach your right arm toward your right big toe. After holding the right leg, stretch your left hand towards the front. You can either maintain your outstretched palms or form Jnana Mudra. Maintain the position for a few seconds as you inhale deeply and slowly. After letting go, repeat on the other side.

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Weight loss yoga, janu sirsasana, Baddha Konasana, Malasana, upavistha konasana
Weight loss yoga

Upavistha Konasana

Upavistha konasana works great on the backs of your legs. It not only works on your neglected inner thighs but also gives them a good stretch. It brilliantly suits the needs of women and at the same time enhances strength and flexibility.

In this, first of all you lie down in Dandasan. Spread your legs as far as possible. After this action, bring your palms in the middle. If you have the flexibility, lean your body forward and lower your upper torso to the ground, with your chin and head resting last. If not, let your head hang and bend your elbows. Take a few deep breaths, then slowly rise and bring your legs together. After completion, you can do upavistha konasana by.

Janu Sirsasana

Janu Sirsasana tones the thighs and hip joints with the aim of increasing the flexibility of the hamstrings and their sub groups. In addition to stretching the leg muscles, it also stretches the back and spine, helping blood to circulate more freely in these areas. This nourishes the muscles, keeping that area healthy. When practiced for a long time, this pose helps in strengthening the legs as well as calming the mind.

Weight loss yoga, janu sirsasana, Baddha Konasana, Malasana, upavistha konasana
Weight loss yoga

Keep yourself in Dandasana. Your left knee should be bent so that your left foot touches your right thigh. Lengthen your torso, spread your arms and raise them to touch your feet. Breathe deeply. Hold on for a moment, then let go. Repeat the same janu sirsasana with the opposite leg. It is important to keep the spine straight while doing this.

Baddha Konasana

Baddha Konasana is an excellent hip opener. This also increases the range of motion of the hips. Plus lean mass is developed while your inner thighs are stretched and toned. Basically, Baddha Konasana works your hips and thighs and is quite beneficial for them.

You sit on the mat, and keep your legs spread. Bend your knees and bring your feet to the centre. Straighten your back and join your legs. Support your feet with your palms, as well. Now as much as possible, lower your knees on the ground. Leave the posture after a few minutes.


Malasana pose that mainly focuses on the legs, especially your hips and thighs. Also it improves blood flow and ensures that your hips and thighs are properly stretched. Your hips broaden as a result, and your leg muscles become incredibly strong and flexible.

Weight loss yoga, janu sirsasana, Baddha Konasana, Malasana, upavistha konasana

Make sure that your feet are firmly planted on the ground and your buttocks are high. Join your palms in the middle and press your elbows firmly inside your knees. Push off your knees, extending your elbows as far as possible. Maintain the position for at least ten breaths and reverse.


Can I lose weight by doing yoga?

A number of factors, including energy expenditure during yoga sessions, encouraging more exercise by reducing back and joint pain, heightening mindfulness, improving mood and reducing stress, and fostering a sense of community among yogis, were found to be associated with yoga’s association with weight loss and maintenance.

Which yoga type is best for weight loss?

Hatha yoga is one of the best forms of yoga for weight loss because it also emphasizes paying close attention to your food. Even if it’s not as dramatic as Bikram yoga, weight loss can still result in significant changes. A 30-minute Hatha practice can aid in 149 calorie burning.

Can I lose 10 kg by doing surya namaskar?

To lose 8 to 10 kg in a month, you must begin performing Surya Namaskar eleven times a day. Afterward, you can raise to 15 or 20 times a day. The Sun Salutation, or Surya Namaskar, is a well-liked yoga pose that consists of 12 positions.

Can yoga reduce belly fat?

You may increase your metabolism and build muscle tone by doing yoga. Even while restorative yoga isn’t a particularly physically demanding style of yoga, it might nonetheless aid in weight loss. According to one study, restorative yoga can effectively aid overweight women in losing weight, including fat around the abdomen.