In a world where unhealthy lifestyles have become the norm, the practice of asanas for obesity emerges as a beacon of hope. Obesity can benefit from a comprehensive approach, including regular physical activity and mindful practices like yoga asanas (postures).

Yoga, an ancient practice that originated in India, has gained widespread recognition for its numerous physical, mental, and emotional benefits. Yoga asanas offer a unique approach that differs from the intense, high-impact exercises commonly associated with weight loss. Instead, yoga provides a gentler yet highly effective path to shedding excess pounds, fighting obesity, and maintaining a healthy weight.

Top 10 yoga asanas to prevent obesity

With its wide variety of asanas, yoga offers valuable tools for addressing obesity. These poses have created a way to improve flexibility, strength, and weight management, but they are also gateways to reduced stress, self-awareness, and enhanced emotional well-being. Here are ten yoga asanas that, when practised regularly, can assist in preventing obesity.

Surya Namaskar (Sun Salutation):

Surya Namaskar is a renowned series of yoga postures that aid in treating obesity through yoga. This ancient practice of Suryanamaskar combines twelve asanas performed smoothly and effortlessly, aligning with the breath. Each asana is a way to honour the sun, the source of life and energy.

Each pose in the sequence offers specific benefits, such as increasing metabolic rate, stimulating the digestive system, stretching and toning various muscle groups, enhancing flexibility, and improving cardiovascular health, all of which work together to fight obesity.

How to do:

1. The Prayer Pose (Pranamasana)

2. TheRaised Arms Pose (Hasta Uttanasana)

3. The Hand-to-Foot Pose (Hasta Padasana)

4. The Horse Pose (Ashwa Sanchalanasana)

 5. The Stick Pose (Dandasana)

 6. The Salute with Eight Points (Ashtanga Namaskara)

 7. The Cobra Pose (Bhujangasana)

 8. The Mountain Pose (Pravatasana)

 9. TheEquestrian Pose-Other Leg

 10. The Hand-to-Foot Pose-Other Leg

11. The Raised Arms Pose-Other Leg

 12. ThePrayer Pose-Other Leg


Pranayama, the core element of yoga, is a group of breathing yoga asanas that can be effectively incorporated into your lifestyle to prevent obesity. Pranayama yoga poses use conscious breathing to improve digestion, stress management, metabolism, and mindfulness—all essential for controlling and fighting obesity.

How to do:

  • Sit comfortably in a cross-legged position with your spine straight.
  • Deeply inhale. Let your abdomen and chest expand.
  • Exhale forcefully and quickly, pulling your abdomen in by contracting your abdominal muscles.
  • Start this process of Bhastrika asana for obesity with a few rounds and gradually increase repetitions.

Dhanurasana(Bow Pose): 

Dhanurasana is a yoga asana that can be effective for people trying to manage their body weight and prevent obesity. This yoga pose is excellent for improving digestion, strengthening the core, and boosting the metabolism, which can help you manage weight loss.

The asana increases spinal flexibility, stability, and good posture by supporting the spine and strengthening the muscles of the entire back and abdomen.

How to do:

  • Lie down on your stomach with your arms resting alongside your body and your palms facing upward.
  • Bend your knees and bring your heels toward your buttocks. Reach and grasp your ankles with your hands.
  • Inhale as you lift your thighs and chest off the ground, balancing on your abdomen with your body resembling a bow.
  • Keep your eyes forward and breathe deeply and slowly.
  • Maintain the pose for 15-20 seconds and repeat 3–4 rounds.

Bhujangasana(cobra pose):

Bhujangasana is an effective yoga asana for obesity that can significantly help reduce body fat when combined with other stretches. The yoga pose engages and strengthens the abdomen and lower back muscles, encouraging core stability and strength. 

This asana not only combats obesity but also calms the mind, lowering stress and emotional eating, which can help prevent obesity.

How to do:

  • Get started by lying on your stomach with your legs outstretched, your toes pointed outward, and your forehead resting on the mat.
  • Place your palms on the mat, next to your shoulders, and your elbows close to your body.
  • Inhale and engage your core muscles.
  • As you exhale, lift your chest off the ground using the strength of your lower back. Keep your lower body on the floor.
  • Straighten your arms as comfortably as possible, lifting your chest higher while keeping your legs, buttocks, and lower back relaxed.
  • Hold the cobra pose for 15 to 30 seconds and repeat 4-5 rounds in a single session.

Naukasana (Boat Pose):

Naukasana is a beneficial asana for obesity that can significantly cure it due to its core-strengthening and metabolism-boosting benefits. It is one such yoga asana that targets directly on the core muscles, promotes digestion, and improves overall body tone, making it beneficial for managing and preventing obesity.

How to do:

  • Sit on the yoga mat with your legs extended in front of you.
  • Inhale deeply and engage your core muscles. As you exhale, lean back slightly while keeping your back straight. Simultaneously, lift your legs off the floor. Form a V shape with your body.
  • Extend your arms forward, parallel to the ground.
  • Hold the pose for 15 to 30 seconds and gradually increase the time; repeat 4-5 rounds in a single session.

Ardha Chakrasana (Half-Wheel Pose):

Ardha Chakrasana is an obesity yoga asana and a variation of Chakrasana. This pose strengthens your core, stretches your spine, and boosts your metabolism, which helps you burn calories and manage your weight.

When combined with a healthy diet and a holistic approach to well-being, Ardha Chakrasana can be a beneficial asana for obesity and weight loss.

How to do:

  • Begin by standing with your feet hip-width apart.
  • Raise your arms overhead, palms facing downward, and interlock your fingers.
  • Inhale and gently arch your upper body backwards, stretching your arms and chest upwards. 
  • Hold the pose for 15–30 seconds.
  • Exhale and slowly return to the upright position, lowering your arms to your sides.

Halasana(Plough Pose):

Halasana offers a range of benefits for those looking for yoga asanas to cure obesity. It is an intermediate-level inverted asana, where your heart is positioned above your head. 

It also assists with improving posture and spinal flexibility and lowering the chance of having back issues.

How to do:

  • Lie on your back, arms at your sides.
  • Lift the legs to the ground at 90 degrees.
  • Push the legs over your head until your toes touch the ground.
  • Hold the pose for a few seconds, and then return to relax.

Virabhadrasana(Warrior Pose): 

Virabhadrasana is a highly effective yoga pose that can aid in the prevention of obesity by strengthening muscles, boosting metabolic activity, and raising general well-being. 

This intense asana for obesity promotes overall body strength by engaging and toning several muscle groups, including the legs, arms, and core.

How to do:

  • Stand upright on the mat.
  • Lean forward with your right leg while keeping the left foot flat on the floor behind you. Your arms should be stretched upward.
  • Hold Virabhadrasana I for 15–30 seconds or for however long it feels comfortable while inhaling deeply and consistently.
  • Return to the starting position and relax.
  • Perform Virabhadrasana I on the opposite side while stepping back with your left foot.

Trikonasana(Triangle Pose):

Trikonasana plays a significant role in yoga asanas combating obesity. It enhances stability and strengthens the core, essential in maintaining posture and preventing the back strain common in obesity. The asana reduces stress, stretches and tones muscles, and improves spinal flexibility.

How to do:

  • Stand and set your right foot outward, 3–4 feet apart.
  • Extend your arms to the sides, parallel to the ground.
  • Shift your hips to the left.
  • Place the right hand toward the right ankle and gaze up at the left hand.
  • Hold the pose for 15-20 seconds or as long as possible. Follow the asana on the left side.

Sarvangasana(Shoulder Stand):

Sarvangasana is a weight loss yoga asana with many health advantages. It improves blood circulation, strengthens several muscle groups, and boosts metabolic activity—all crucial for controlling weight.

It also offers benefits such as improved digestion through massaging abdominal organs, enhanced spinal flexibility for better posture, and potential stress reduction.

How to do:

  • Start by lying flat on your back.
  • Lift your legs vertically upward and use your hands to brace your lower back.
  • Lift your hips off the ground, creating a straight line from shoulders to feet.
  • Extend your legs over your head.
  • Hold for 15-30 seconds.
  • Lower your legs back over your head and return to the starting position.


Incorporating yoga asanas into your daily routine can be a transformative step towards overcoming the challenges of obesity and embracing a healthier lifestyle. The carefully crafted asanas for obesity explored in this article are physical postures and pathways to improved flexibility, strength, and mindfulness. By engaging in these yoga asanas consistently with proper nutrition, mindfulness, and self-compassion, individuals struggling with obesity can embark on a transformative journey. If required, seek the advice of a trained instructor or healthcare provider, and approach your journey to wellness with patience and self-compassion.


Can Surya Namaskar reduce weight?

A balanced diet and other forms of exercise should be added to Surya Namaskar to lose weight significantly. Though it is unlikely to be the only cause of considerable weight loss, it can be a helpful part of a weight management regimen.

How long do these asanas take to reduce fat?

The time it takes for yoga asanas to reduce fat varies from person to person and depends on several factors, including the frequency and intensity of practice and their overall lifestyle, including diet and other forms of physical activity. While yoga can be a valuable component of this journey, results may take several weeks to months to become noticeable, and long-term commitment is critical to achieving and maintaining desired outcomes.

Can yoga reduce weight in a month?

Yoga, focusing on physical activity, mindfulness, and stress reduction, can support your weight loss journey, but the extent of weight loss within a month varies significantly among individuals. While some people may see noticeable changes in a month, it may take longer for others to achieve their weight loss goals.

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