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Yoga for weight lossa steady, active practice

This page is general wellbeing information, not medical or dietary advice. Yoga supports an active lifestyle alongside a balanced diet, and results vary from person to person. Please check with your doctor before starting a new routine.

Yoga supports weight loss as one part of an active lifestyle alongside a balanced diet. Active styles like Surya Namaskar, standing poses and core work build strength and may help you move more, sleep better and eat more mindfully. Results vary from person to person, and yoga is not a quick fix. Practise regularly, eat well, and let the changes come gently. At Anand Yoga Centre, classes are women-first, in Kolathur.

A quick note

How yoga supports weight management

Yoga is not a calorie-burning machine on its own, but it works on several things that help with weight over time. A flowing practice like Surya Namaskar builds strength and gets the breath moving, while gentler practice helps lower stress and improve sleep, both of which many people find make healthy eating easier. Think of yoga as a steady habit that supports an active lifestyle and a balanced diet, rather than a standalone way to lose weight.

How it helps

How yoga supports weight management

Builds strength and stamina

Standing poses and flows like Surya Namaskar work the whole body and may help you feel stronger and more active through the day. Over time this can support a more active lifestyle.

Supports mindful eating

A regular practice helps many people become more aware of their body and their hunger. Some find this makes it easier to eat with attention rather than out of stress.

Eases stress and improves sleep

Slower practice and breathing may lower stress and support better sleep. Many people find that calmer, well-rested days make balanced choices simpler to keep up.
The practice

A simple sequence to build an active practicewarm up, strengthen, cool down

Move at your own pace and build up the rounds slowly. Warm up before the stronger standing poses and never push into sharp pain.

Warm-up and flow
Sun Salutation for weight loss1
Sun Salutation
Surya Namaskar
Beginner

A full-body flow that warms the muscles and builds gentle stamina, which makes it a good foundation for an active practice.

Breath. Flow with the breath: inhale to open and lengthen, exhale to fold.

Take care. Move at your own pace and build up rounds slowly; rest if you feel breathless.

Learn this pose →
Cat-Cow for weight loss2
Cat-Cow
Marjaryasana-Bitilasana
Beginner

Gently mobilises the spine and wakes up the core before stronger poses, helping you move with more ease.

Breath. Inhale to drop the belly and look up, exhale to round the spine.

Take care. Keep the movement smooth and small if your wrists or knees feel sore.

Learn this pose →
Strength and standing poses
Warrior II for weight loss3
Warrior II
Virabhadrasana II
Intermediate

A strong standing pose that works the legs, hips and shoulders, helping build the stamina that supports an active routine.

Breath. Exhale as you bend the front knee, breathe steadily while you hold.

Take care. Keep the front knee over the ankle, not pushed past the toes.

Learn this pose →
Triangle Pose for weight loss4
Triangle Pose
Trikonasana
Intermediate

Stretches and tones the side body and legs while building balance and steadiness in a standing practice.

Breath. Exhale as you tilt to the side, breathe evenly in the pose.

Take care. Use a block under the hand rather than forcing the reach to the floor.

Learn this pose →
Plank Pose for weight loss5
Plank Pose
Phalakasana
Intermediate

A core and arm builder that adds strength to the whole sequence and supports better posture in everyday movement.

Breath. Breathe steadily; hold only as long as the form stays clean.

Take care. Drop the knees to the mat if the lower back starts to sag.

Learn this pose →
Backbend and cool-down
Bridge Pose for weight loss6
Bridge Pose
Setu Bandhasana
Beginner

Opens the chest and works the back and glutes, a gentle strengthener to balance the standing work.

Breath. Inhale to lift the hips, exhale to lower slowly.

Take care. Keep the knees hip-width apart and do not turn the head while lifted.

Learn this pose →
Child's Pose for weight loss7
Child's Pose
Balasana
Beginner

A resting pose to close the practice, helping the breath settle and the body recover.

Breath. Breathe slowly and deeply into the back of the ribs.

Take care. Widen the knees or use a cushion under the hips if there is any strain.

Learn this pose →

This page is general wellbeing information, not medical or dietary advice. Yoga supports an active lifestyle alongside a balanced diet, and results vary from person to person. Please check with your doctor before starting a new routine.

Stay safe

Practise safely

  • Warm up before stronger poses and never push into sharp pain.
  • If you are new to exercise, very overweight, pregnant or recovering from an injury, start with a gentle class and tell your teacher.
  • Practise on an empty or light stomach, ideally two to three hours after a meal.
  • Pair your practice with a balanced diet and other activity like walking; yoga alone is rarely enough for weight change.
Important

A note on results

Yoga complements, not replaces, medical and dietary care. Results vary from person to person, so pair your practice with a balanced diet, and check with your doctor before starting a new routine if you have any health condition.

Practise with us

Learn it gently, women-first, in Kolathur

Start with a gentle class

Our Hatha classes are slow and alignment-led, the safest way to learn these poses with Sailaja.

Women's wellness programs

See our programs for women's wellness, prenatal and more.

Simple, honest pricing

₹199 first class, ₹2,000 a month unlimited. See the pricing page.

Reviewed by Sailaja Anand, yoga instructor at Anand Yoga Centre. Last updated 2026-06-14.

This page is general wellbeing information, not medical or dietary advice. Yoga supports an active lifestyle alongside a balanced diet, and results vary from person to person. Please check with your doctor before starting a new routine.

Questions

Yoga for weight loss: common questions

Which yoga is best for weight loss?
More active styles tend to support weight goals best. Surya Namaskar, standing poses like Warrior and Triangle, and core work such as Plank build strength and keep you moving. Many people pair these with gentler practice on other days. Yoga works best alongside a balanced diet and other activity.
Can you lose weight with yoga alone?
Yoga can support weight management, but on its own it is rarely enough. It helps by building strength, easing stress and encouraging mindful eating. For most people, results come when a regular practice is paired with a balanced diet and other activity like walking or cycling. Results vary from person to person.
How many times a week should I do yoga to lose weight?
Many people aim for a more active practice three to five times a week, with gentler sessions in between and one rest day. If you are a beginner, start with shorter sessions of around twenty minutes and build up slowly. Consistency over weeks matters more than any single long session.
Does Surya Namaskar help reduce belly fat?
Surya Namaskar is a full-body flow that builds stamina and works many muscle groups, so it is a useful part of an active routine. It does not target fat in one spot, as the body does not lose fat from a single area. Practised regularly alongside a balanced diet, it can support overall weight management.
Is yoga or gym better for weight loss?
Both can support weight goals, and the best choice is the one you will keep up. Yoga builds strength, flexibility and calm, and many people find it gentler on the body. Some combine yoga with walking, cycling or gym work for added cardio. Whatever you choose, a balanced diet stays central.

Start an active practice this week

Book a ₹199 first class and build a steady, women-first practice with Sailaja in Kolathur.

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