15 Best Ramdev Baba Yoga Asanas For Weight Loss

These days people are very diet conscious and like to focus on weight loss to keep themselves fit and slim. It is assured that yoga can help shed pounds of weight to achieve your goal. Yoga helps in burning calories and also maintains a mental peace which helps you in better decision making. It helps you stay away from anxiety issues and focus on your day-to-day life. In India, at least Ramdev Baba has become synonymous with weight loss. Before we discuss baba Ramdev yoga asanas for weight loss, let’s know about some researches on weight loss

yoga loose weight pose
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What do the researches say?

As per Howard’s research, it is found that resistance training is ideal for targeting a particular area of your body especially the belly fat. Apart from this researchers at Yale University have found a woman who experiences a significant level of stress, being slim but more likely to have belly fat. You might be thinking is this possible? Our body mechanism revolves around various factors including sleeping habits and lifestyle majorly.

The calorie intake also affects weight management, however, calorie intake differs based on age and activity level. According to a study by the US Department of health, males require 2000-3000 calories per day to maintain weight while females required 1600-2400 calories to maintain their weight.

To spread this call on yoga there are various communities and classes evolving like Full figure yoga and yoga for real people. Apart from these, there are various people introducing books and videos on Baba Ramdev yoga for weight management. The human muscular system is phenomenal; muscles can be enhanced by strengthening them and making them ultra-flexible. Weightlifting ensures strengthening but does not give flexibility; The best way to gain flexibility is yoga. Yoga for weight loss by Baba Ramdev is also considered to be one of the best ways to meditate and relax.

yoga loose weight pose baba ramdev
Yoga Asanas for Weight Loss
Image Credits- YouTube

VARIOUS FORMS OF YOGA

1. HATHA– The most common method associated with yoga. It integrates breathing exercises and basic movements.

2. VINYASA– A set of poses that blend into each other smoothly.

3. POWER– A technique that builds muscle quicker, higher-intensity.

4. ASHTANGA– A sequence of poses paired with a particular technique of breathing.

5. HOT YOGA OR BIKRAM– It’s a series of 26 challenging poses in an elevated temperature heated room.

6. IYENGAR- A type of yoga that employs props such as blocks, sleeves and chairs to help you line up your body.
When it comes to yoga for weight loss by Baba Ramdev, yoga poses are in a limelight for millions of people around the world, baba Ramdev is a powerful inspiration. Without a single medicine, Baba Ramdev has been able to cure many diseases like cardiovascular disease, thyroid issues, obesity, high blood pressure, blood pressure, arthritis, belly diseases, and cancer.

Also Read : This water can do wonders for your skin and body

15 ASANAS OF BABA RAMDEV

1. MAKARASANA

It is popularly known as the crocodile pose in yoga asana as per Baba Ramdev’s yoga for weight loss. This is a perfect exercise for back and shoulder problems. This pose resembles a crocodile taking rest in the water keeping the face and neck above the surface.

Tip-Before starting the asana, it is advised to stay empty stomach and fresh, advice to do it in the morning. There is a need for a four-hour gap from the last meal.

yoga loose weight pose baba ramdev
baba Ramdev yoga asanas for weight loss: MAKARASANA
Image Credits – 101yogastudio.com

How to do it right?

Lie down on the floor onto your stomach, fold your hands and keep the tip of the elbow on the ground with your fingers upwards to your mouth.
Raise your shoulder and head and keep looking forward
Now stretch your legs with the toes facing outwards. Breathe normally slows and relaxes your muscles. Stay in the same pose for few minutes and then release yourself. Remove your hands from the chin bring your shoulder and head down. Make sure that while doing MAKARASANA your body is comfortable. This should be avoided by people suffering from serious back pain and neck injury.

BENEFITS
1. It keeps your body and mind rejuvenated.
2. It helps in reducing abdominal fat and also relaxes your shoulder and spine
3. It helps you get rid of all the tight knots in your body and makes your body more flexible.

2. VAKRASANA

Vakrasana is a simple version of Ardha matsyendrasana. Also known as half Lord of the fishes pose, this asana is suggested by Baba Ramdev for weight loss. Vakra means twisted hence it is known as half spinal twist posture. It focuses on reducing belly fat and strengthening the spine.

How to perform the Asana?

First, sit down and strengthen your legs with your legs down, bend your right leg and make the triangle.
Now put your right palm at the back and your left beneath the feet of your right leg, making it a twist position.
Hold on to this position for 10 to 15 seconds and slowly release your hand by the lifting of your right feet in the air.
Bring back your body to a normal position and relax for a few seconds.

yoga loose weight pose baba ramdev
Weight Loss Asanas recommended by Baba Ramdev: VAKRASANA
Image Credits- YouTube

Important-It is advised for people who have undergone heart or brain surgeries should not follow this posture, people with a slipped disc and with liver problems should also avoid. At the most, pregnant women should not perform this asana.

BENEFITS
1. It is beneficial for the people who suffer from back pain
2. It helps in reducing belly fat.
3. It improves digestion and also strengthens kidneys.

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3. MUNDUKASAN

Popularly known as the frog pose, this asana helps to prevent heart diseases and improves blood circulation in the body. It helps in reducing stomach fat and is great for thigh fat too.

How to perform the Asana?

First of all, make up a vajrasana position, make a fist with your thumb and place it in your stomach on both sides of the naval.
Now inhale and start pulling your abdominal inside, bend your knees slowly and start pressing your nipples with your fist.
Keep your neck looking forward and your back straight in the bending position. Hold on to the position for some time and then release yourself.

yoga loose weight pose baba ramdev
Weight Loss Asanas recommended by Baba Ramdev

Important-It is highly advised that pregnant women should not do this exercise. Apart from this, all people who have chest, leg, knee or abdominal surgeries must avoid this exercise.

BENEFITS
1. It helps in great weight loss, reduces belly fat and Helps in the instant release of anxiety.
2. It keeps digestion intact and healthy
3. It keeps a person away from any pain in legs and ankles.

4. GOMUKHASAN

The word is derived from Sanskrit which means Cow’s face. The main focus of this exercise is thigh and chest. Making this posture looks like a cow’s face. hence the name is given.

How to perform the Asana?

In this, you sit in Dandasana and bend your left leg and place it under your right but a lock. Fold your right leg and place it over your left thigh.
Place your arm behind your back and take the other arm to the right shoulder and Stretch. Keep your neck straight, and expand your chest.
Stay in this pose for few seconds and release yourself. The most important step here is to concentrate on your breathing.

yoga loose weight pose baba ramdev
Weight Loss Asanas recommended by Baba Ramdev
Image Credits: 101YogaStudio

It relaxes your muscles and keeps you calm. In a study by the Chinese University of Hong Kong. It was held that it improves the cardiovascular system of the body.

BENEFITS
1. It helps in reducing stress and anxiety.
2. It is a therapy to your kidneys especially people suffering from diabetes.
3. It helps in the treatment of Sciatica without medication.
4. People with frozen shoulder and advised to do this Making shoulder and neck flexible.

5. SARVANGASANA

This pose is known as the queen of Baba Ramdev’s weight loss asanas. It is known as shoulder stand, wherein all the bodyweight is balanced on your shoulders. This asana is one of the most powerful and complex. This should be done on an empty stomach and the food must be digested enough to practice this pose. It helps in strengthening shoulders, spine and back.

yoga loose weight pose baba ramdev
Weight Loss Asanas recommended by Baba Ramdev
Image Credits: Twitter

How to perform the Asana?

Lay down on your back keep your legs together and arms by your side now slowly move your legs and butt. Lock up all by taking in support of your elbow and your lower body.
Stand on your shoulders with the support of your arms. Your bodyweight should fall on your shoulders and the Upper arm.
Do not take the support of your neck or head as it may lead to injuries.
Hold on to this posture for 30 to 60 seconds and slowly release yourself by putting your legs down and then relax.

BENEFITS
1. It helps you get your legs and waist toned.
2. It helps you in weight loss.
3. It stimulates thyroid glands abdominal organs and prostate glands.
4. It improves the digestion and the metabolism, it reduces fatigue and cures Asthma and Infertility

6. Halasana

The name of Halasana is so given keeping in mind the basic shape of the pose that resembles a typical ploughing tool used in Tibet and India. In many legends from Tibet, China, India, and Persia, the plough is also a mythical icon. It may be useful to know that when King Janaka was ploughing the field, he found a beautiful little girl. He brought her and named her Sita. Growing up, she married Rama. This story shows how the plough tool is used to uncover hidden treasures. Your stomach needs to be empty and there should be a 6-hour gap to have effective weight loss.

Steps to do the Asana right

Lie down on your back with your arms beside your body and palms facing down a word, lift your feet off the ground using your abdominal tissue and bring it at a 90° angle.
Now with the support of your hands lift your waist off the floor and form a 180° angle, with your toes placed above the head.
Hold on to the position for few seconds and release yourself, be aware of any jerks or injuries.

yoga loose weight pose baba ramdev
Weight Loss Asanas recommended by Baba Ramdev
Image Credits: YouTube


People expecting a baby must avoid doing this exercise along with people with high blood pressure. It helps you release tension and improve the respiratory system. It removes all the negativity and strengthens your body.

BENEFITS
1. It helps in digestion and respiration.
2. It regulates metabolism and focuses on weight loss and weight management.
3. It helps in regularising sugar levels sleeping diabetes in control.
4. It purifies your body and reduces back pain and keeps you away from stress.
5. It gives the spine and shoulders more flexibility and strength.

7. SHIRSHASANA

Shrishasana, also known as yoga headstand, is an inverted posture of our body. Here, Shirsa means head and asana means posture. In this asana, the body is completely inverted and held upright with forearms forming aground near the head. It can be synchronised like a Western-style tripod stand. This asana is known as the king of all asana.

Important-This should not be performed by people having high blood pressure, high heart rate and hernia. It may be injurious if not done properly.

How to perform the Asana?

Stick your fingers in and move your body further by putting the forearms on the surface. Stretch the elbows back slightly more than the width of the shoulder, forming an equilateral triangle. Place the head crown between your palms in the vacuum.
Press your hands firmly and get a firm grip on your shoulders. Raise your hips off the floor and straighten your knees and legs. Walk a few steps towards your head. Bend your knees gently; tuck your buttocks into your chest and abdomen.

yoga loose weight pose baba ramdev
Weight Loss Asanas recommended by Baba Ramdev
Image Credits: youtube.com


Gradually shift your body’s weight from your feet to your upper torso. Keep a balance on the body Raise one foot from the ground cautiously, keeping the balance and then the other feet. Bend your knees slowly, keeping the feet close to your thighs.

BENEFITS
1. It increases blood circulation in the upper part of your body.
2. It helps you reduce mental and emotional in Anxiety and stress.
3. It tightens your abdominal muscle and helps you in instant weight loss.

8. BHUJANGASANA

It is known as the cobra pose. This is done in an empty stomach, and a gap of six hours is needed after a meal. It puts pressure on the shoulders, lungs and the abdomen.

How to do the Asana?
Lie down on your stomach, put your hands on the side and make sure that your legs are straight.
Move your hands to the front and make sure that it is at the shoulder living with your palms on the floor.
Now put all the weight on your palms. Make an arc by your neck and firm your shoulders. Press you rest the body to the floor, hold on to it by 30-60 seconds and then release.

yoga loose weight pose baba ramdev
Weight Loss Asanas recommended by Baba Ramdev
Image Credits: HappyHindi

BENEFITS
1. It helps in purification of lungs and heart.
2. It helps treat your opponent, chest, shoulder and lungs.
3. It makes the spine stronger and flexible.
4. It regulates your metabolism and helps in instant weight loss.
5. It helps in digestion and urinary systems.

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9. UTTANASANA

Uttanasana is one of the most commonly all the standing poses. It is also one of the most useful. In many classes, it serves as a “rest period”, between the poses of the standing sequence. Its extension, Ardha uttanasana, is also extremely important. Too often, we move into the standing forward bend from our belly, shorting and hardening the front torso. a Ardha uttanasana reminds to continue to lengthen the front torso, and more importantly, the front spine.

How to perform the Asana?

Stand in Tadasana with hands-on-hips. Exhale and bend forward from hip joints. As you move down to draw the front torso out of the groins. As in all the forward bends, the emphasis is on lengthening the front torso as you move more into the position.
With your knees straight, press your fingertips on the floor, either slightly in front of your feet; hold your elbows with the opposite-side hands. Feel the contact of the heels and lift the sit bones toward the ceiling. Turn the thighs inside.
Lift and prolong the front torso moderately with each inhalation in the pose; release somewhat more fully into the forward curve with each exhalation. The torso oscillates with the wind almost perceptibly. Let your head hang from the root of the neck between both the shoulder blades, which is deep in the upper back.

yoga loose weight pose baba ramdev
Weight Loss Asanas recommended by Baba Ramdev
Image Credits : Stylecraze

BENEFITS
1. It makes your thighs and knees strong.
2. It helps to revitalize the nervous system.
3. It helps to give shape your abdomen.

10. PAVANMUKTASANA

It’s also known as Gas release posture. It derived its name from the word pavan which means wind and Mukta which means free. This posture is known as hatha yoga.it is a form of Bikram yoga.

Method to perform the Asana
Lie down on your back with your legs stretched straight. Now bend your knees and hold it with your hand, press it toward your stomach.
Keep your head up straight. Keep your chin in contact of your knees.
Now put pressure through your abdomen on your other leg. Stay in the same posture of 30-60 seconds and then release yourself.

yoga loose weight pose baba ramdev
Weight Loss Asanas recommended by Baba Ramdev
Image Credits: Acharya Bal Krishna Ji

BENEFITS
1. Helps you stretch your neck and back.
2. The abdominal muscles are stiffened and the vital organs are condensed, which increases the flow of blood and triggers the nerves, increasing the internal organs to be effectiveness.
3. The strain on the abdomen clears in the large intestine any trapped gases.
4. There is a boost in blood circulation to all inner organs.
5. Enhances the digestive system.
6. It gives relief to acid reflux.

11. MARKATASANA

It is popularly known as the monkey pose. This asana helps in bringing flexibility to the body. It is one of the best asana for weight loss. It helps you relieve pain in your back.

How to perform the Asana?

yoga loose weight pose baba ramdev
Weight Loss Asanas recommended by Baba Ramdev
Image Credits: Acharya Bal Krishna Ji

Lie down straight, with your legs straight. Put your right leg over your left leg touching the floor.
Now bend your left leg to the right side. Keep your body straight with your left arm holding the left leg or if you want you can keep both the legs folded on one side only.
Stay in this position for few seconds and then release yourself.

BENEFITS
1. Helps in curbing back pain.
2. It brings flexibility in your body.
3. It helps in weight loss.
4. Helps in toning your stomach.
5. It improves your memory and keeps you out of stress.

12. SHASHANKASANA

Shashankasana or the “hare Pose” is so called since the asana looks like a rabbit in the last position. Advantages of Shashankasana are that it incorporates unwinding, alleviating of melancholy and a decent chest area stretch. Shashankansa is a simple asana to perform and should be possible by anybody paying little heed to age.

How to perform the Asana?

yoga loose weight pose baba ramdev
Weight Loss Asanas recommended by Baba Ramdev

Sit in Vajrasana , the Thunderbolt present or the bowing posture. Spot your hands on the thighs and take in a casual way.
Lift both your hands over the head, palms looking ahead. The arms ought to be in accordance with the shoulders.
Gradually twist down and present the hands, till the hands and brow contact the ground. Breathe out while you are bowing forward.
In the last position the temple and hands lay on the ground. Rest in this situation for whatever length of time agreeable. In the last position moderate.

13. PADMASANA

Padmasana or Lotus position is a cross-legged yoga posture. It which helps deepens meditation by calming the body and alleviating various physical ailments. A regular practice of this posture aids in overall blossoming of the practitioner, just like a lotus; and hence the name Padmasana. The lotus pose is also called Vajra position.

How to do the Asana right?

yoga loose weight pose baba ramdev
Weight Loss Asanas recommended by Baba Ramdev
Image Credits: MudraGuide.com


Sit on the floor with legs stretched out in front of you while keeping the spine erect. Bend the r knee and place it on the left thigh. Make sure that the sole of the feet point up and the heel is close to the abdomen.
Now, do the same step with the other leg.
With both the legs crossed and feet placed on opposite thighs, put your hands on the knees in mudra posture. Keep the head erect and spine erect. Hold and then release.

BENEFITS
1. It improves digestion
2. It Reduces muscular stress and controls blood pressure.
3. Relaxes and calms the mind
4. Helps pregnant ladies in childbirth with healthy life.
5. It lowers menstrual discomfort

14. TADASANA

This asana is like the core of all asanas to obey or from which most of the other standing asanas erupt. The standing postures requires the lower limbs to be upheld and controlled at all times. This is done to avoid injuries or hyperextension (of the knee joints) are prevented while other muscle groups are turned on appropriately. Now, stand erect and combine the feet, with the toes contacting one another. The heels might be simply marginally separated, and your hands must be solidly be put close by your body.

How to perform the Asana?

yoga loose weight pose baba ramdev
Weight Loss Asanas recommended by Baba Ramdev
Image Credits: yourselfquotes.com

While practicing this asana, you should try to keep your thigh muscles firm. Lift your kneecaps while ensuring that you don’t solidify the lower some portion of your paunch, and hence keep the abdominal muscles relaxed.
Reinforce the internal curves of your inward lower legs as you lift them.
Here, envision a surge of white light (vitality) going through your lower legs, up to your internal thighs, crotch, spine, neck, as far as possible up to your head.
Tenderly turn your upper thighs internal. Extend the tailbone to such an extent that it is towards the floor.

15. DHANURASANA

Dhanurasana or the Bow Pose is one of the basic Hatha Yoga poses. It is also one of the 3 main back stretching exercises. It gives the entire back a good stretch, It gives flexibility as well as strength to the back.

How to perform the Asana?
Lie flat on your stomach and keep your feet and hip-width apart and your arms on the side of your body. Now, gently fold your knees and hold your ankles.
Lift chest and legs off the ground and Pull your legs backward.
Look straight and keep your face stress-free.
Hold the pose for few seconds and relax.

yoga loose weight pose baba ramdev
Weight Loss Asanas recommended by Baba Ramdev
Image Credits: 101YogaStudio

Dhanurasana helps in getting relief from stress resulting from the control of emotions and also provides prevention from other stress-related issues. This asana also helps in intellectual enhancement leading to improved and innovative decision-making skills. Overall these Yoga weight loss poses improves body flexibility and balance along with cardiovascular disorders. It focuses on improved digestion and abdominal strength. It gives body strength.

These are the 15 Yoga weight loss poses of Baba Ramdev which have really helped people in weight loss and in keeping their lives calm and happy. In today’s busy world there is a need to focus on our health and here Baba Ramdev yoga for weight loss can make a difference, yoga does not consume time. Yoga can help you reduce by just doing the asanas correctly an hour a day.

Garima Tomar

Senior Software Development Analyst at an IT firm

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