15 Best Ramdev Baba Yoga Asanas For Weight Loss with Tutorials

Many people are struggling with their weight and cannot shed pounds. The best way to lose weight is through Yoga exercises. It is essential to keep in mind that Yoga will help you have a healthy heart, lower blood pressure, and boost immunity. Practising this routine regularly can also improve your digestion, mood, and sleep quality and reduce anxiety. We all seek stress-free life every day; try practising Yoga daily for a healthy mind and a clean body! Baba Ramdev has developed many yoga asanas for weight loss. Here are the 15 Best Ramdev Baba Yoga Asanas for Weight Loss with tutorials:

Baba Ramdev Yoga For Weight Loss

  • Tadasana (Mountain Pose)
  • Trikonasana (Triangle Pose)
  • Naukasana (Boat Pose)
  • Bhujangasana (Cobra Pose)
  • Dhanurasana (Bow Pose)
  • Ardha Matsyendrasana (Half Spinal Twist Pose)
  • Paschimottanasana (Seated Forward Bend)
  • Pavanamuktasana (Wind-Relieving Pose)
  • Ustrasana (Camel Pose)
  • Vajrasana (Thunderbolt Pose)
  • Sarvangasana (Shoulder Stand Pose)
  • Halasana (Plow Pose)
  • Surya Namaskar (Sun Salutation)
  • Kapalbhati Pranayama (Breathing Technique)
  • Anulom Vilom Pranayama (Breathing Technique)
Can Yoga help you lose weight?

Yoga can indeed aid in weight loss. Studies have shown that Yoga can help people lose weight and keep it off while maintaining a healthy weight. A 2016 study published in the journal Complementary Therapies in Medicine conducted a systematic review and meta-analysis of 37 randomized controlled trials that examined the effects of Yoga on body weight and BMI. The study found that Yoga was associated with significantly reduced body weight, BMI, and body fat percentage. The researchers concluded that Yoga could be an effective way to manage body weight and improve overall health.
Another study published in the International Journal of Yoga in 2014 found that yoga practice was associated with significant reductions in body weight, waist circumference, and body fat percentage in overweight and obese individuals. Overall, these findings indicate that Yoga can be a valuable strategy to help weight loss attempts besides upholding a healthy diet and way of life. Especially, Ramdev Baba Yoga Asanas For Weight Loss is easy to attempt and aims to improve your body flexibility. To improve body flexibility, people must uncomfortably bend their arms, legs, and spine. This will help you get rid of the extra pounds and bulges.
Many people find they can no longer perform yoga asanas after a few weeks, but this does not mean you should stop. Yoga involves constant practice and refinement over time. Adding new postures to your routine, you balance your spine, stretching, and growing muscles that may have been tight from inactivity or injury. You will also get used to each posture and make it easier with every practice.

What are the different forms of Yoga?

here are many different forms of Yoga, each with its unique set of practices and goals. Here are some of the most popular forms of Yoga:
Hatha Yoga – A traditional form of Yoga that focuses on physical postures (asanas) and breathing techniques (pranayama) to balance the body and mind.
Vinyasa Yoga – A dynamic form that links breath with movement in a flowing sequence of postures.
Ashtanga Yoga – A physically taxing, quick-paced style that incorporates a predetermined sequence of poses and concentrates on increasing stamina, flexibility, and strength.
Iyengar Yoga – A form that emphasizes posture alignment and precision, using props such as blocks, straps, and blankets to support the body.
Bikram Yoga – A form of Yoga that consists of a series of 26 postures practised in a heated room to promote detoxification and increased flexibility.
Kundalini Yoga – A style used to arouse the Kundalini energy at the base of the spine and foster spiritual development. It incorporates physical postures, breathing exercises, chanting, and meditation.
Yin Yoga – A slow-paced form of Yoga that targets the body’s connective tissues with long-held postures, helping to improve flexibility and reduce stress.
These are just a few of the many different forms of Yoga available. Finding a style that resonates with you and your goals for practice is essential. For example, some forms of Yoga are more suitable for beginners, while others are ideal for seasoned practitioners. Practising one style of Yoga will not make you a better practitioner of another.

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Tadasana (Mountain Pose) Yoga For Weight Loss:

Tadasana Yoga For Weight Loss

Tadasana is the starting point for most yoga asanas, and it is a very important one. It helps in balancing your posture and aids you in getting better concentration. If you feel that your hips are significant, this asana will help you reduce them by making the muscles lose.

How to do Tadasana Pose:

  1. Stand straight with your feet together and hold each other’s hands.
  2. Now breathe in and bend forward while standing on your toes.
  3. Hold this position for a few seconds.
  4. Breathe out and rise back up, straightening the spine, arms still held together, now stand like this for a few seconds. Repeat it 5–6 times.

Benefits of Tadasana (Mountain Pose) Yoga Asana:

  1. It Improves posture and Increases body awareness.
  2. Strengthens the legs and core and Improves balance.
  3. It reduces tension in the body and also Stimulates digestion.
  4. It Promotes deep breathing

How to do Tadasana (Mountain Pose) video tutorial

Trikonasana (Triangle Pose) Yoga Asanas For Weight Loss:

Trikon Yoga Pose for weight loss

This is a fantastic asana that will help in reducing hips and belly fat. It also helps stretch the thighs and hips muscles and relieve backaches. It is one of the most effective Ramdev Baba Yoga Asanas for Weight Loss.

How to do Trikonasana Pose:

  1. Sit on the floor with your legs extended straight out before you.
  2. Now one leg will be stretched out while the other will be bent at a right angle; your right foot should be near your left knee.
  3. Then put your hands behind your back, palms facing upwards, and bring them together. Hold this asana for 10 seconds, then change sides. Repeat it 5–6 times.

Benefits of Trikonasana (Triangle Pose)

  1. It Stretches the hamstrings and hips.
  2. It Strengthens the legs and core.
  3. The asana Improves balance and coordination.
  4. It Relieves back pain.
  5. It Reduces stress and anxiety.

How to do the Trikonasana (Triangle Pose) video tutorial

Naukasana (Boat Pose) Yoga Poses For Weight Loss:

Naukasana Yoga Poses For Weight Loss

This relaxing asana will help relieve back pain, increase the spine’s flexibility, and improve blood circulation. It can also be done in the morning to enhance your posture and adequately align your whole body.

How to do Naukasana Pose:

  1. Take a mat and sit on it with your back straight.
  2. Now put one foot on top of the other, with the legs stretched out, to form an ‘L’ shape.
  3. Hold this position for 10–20 seconds, then change sides. Repeat it 5–6 times.

Benefits of Naukasana (Boat Pose) Yoga Asana:

  1. Improves digestion.
  2. Reduces back pain and improves posture.
  3. Reduces stress, anxiety, fatigue, and depression.
  4. Stimulates blood flow and increases energy levels.
  5. It improves circulation, which helps in maintaining healthy skin.
  6. It strengthens your core muscles and improves the flexibility of your spine.
  7. It Improves balance.

How to do Naukasana (Boat Pose) video tutorial

Bhujangasana (Cobra Pose) Yoga For Weight Loss:

Bhujang asana For Weight Loss

This is an intense asana that will help in shaping up your spine and abdomen. Doing this asana takes a lot of strength, so you must be dedicated before doing it; it will also help improve your posture.

How to do Bhujangasana Pose:

  1. Lie down on your stomach, legs stretched behind you, and arms at your side.
  2. Now put both hands under the shoulders and lift the upper part of your body while pushing away from the earth with your hands and feet.
  3. Hold this position for 10 seconds, then relax. Repeat 5–6 times.

Benefits of Bhujangasana (Cobra Pose)

  1. It Strengthens the back, shoulders, and arms.
  2. Reduces stress and anxiety.
  3. It Improves balance and coordination.
  4. Stimulates the thyroid and helps in regulating the metabolism.
  5. It Strengthens your core muscles.
  6. It Shapes up your spine, abdomen, hips, and thighs.
  7. The asana helps to cure stiff necks.
  8. It relieves fatigue, insomnia, and headaches.

How to do video Bhujangasana (Cobra Pose) Tutorial 

Dhanurasana (Bow Pose) Yoga Asanas For Weight Loss:

Dhanuar asan Weight Loss

This asana is perfect for beginners; it is also an intense practice that provides many benefits, and it is considered one of the best yoga asanas for weight loss. It helps strengthen the core and spine and also helps in reducing back pain and increasing lung capacity. It is also known to stimulate digestion and encourage proper bowel movement.

How to do Dhanurasana Pose:

  1. Lie on your back with knees bent at 90 degrees and feet flat.
  2. Now bring both legs up while keeping them parallel and holding them together with both hands.
  3. Hold this position for 10–20 seconds, then relax, then repeat it 5–6 times.

Benefits of Dhanurasana (Bow Pose)

  1. It Strengthens your core muscles, spine, and arms.
  2. It Increases lung capacity.
  3. This asana Promotes deep breathing.
  4. It Stimulates digestion and bowel movement.
  5. It helps in relieving back pain.
  6. The asana Strips away excess fat from the body.

How to do Dhanurasana (Bow Pose) video tutorial

Ardha Matsyendrasana (Half Spinal Twist Pose) Yoga Poses For Weight Loss:

ARDHA MATSYENDRA ASANA weight loss

This intense asana will help reduce stomach fat, improve metabolism, strengthen the body, and absorb more oxygen. It is also an excellent exercise for clearing your mind and benefits your entire body.

How to do Ardha Matsyendrasana Pose:

  1. Lie down on your stomach, legs extended behind you and arms at your side.
  2. Now put one foot on top of the other while stretching it out with the arms and lift the upper part of your body while pushing away from the earth with the hands and feet.
  3. Hold this position for 10 seconds, then relax. Repeat it 5–6 times.

Benefits of Ardha Matsyendrasana (Half Spinal Twist Pose)

  1. Strengthens the back, shoulders, and arms.
  2. Improves digestion.
  3. Stimulates the thyroid and helps in regulating the metabolism.
  4. Strengthens your core muscles.
  5. Shapes up your spine, abdomen, hips, and thighs.
  6. Stimulates blood flow and increases energy levels.
  7. It helps to cure stiff necks.
  8. Relieves fatigue, insomnia, and headaches.

how to do Ardha Matsyendrasana (Half Spinal Twist Pose) video tutorial

Paschimottanasana (Seated Forward Bend) Yoga For Weight Loss:

Paschimottan asana yoga exercise

This is one of the best yoga asanas for weight loss; it also helps increase the flexibility in your entire body and relieves you from fatigue and stress. It is a very effective asana that will help improve your overall health and make you stay fit and energized.

We thought, Maybe these articles might help you with your weight loss journey a bit more.

How to do Paschimottanasana Pose:

  1. Sit cross-legged on a mat or the floor with your back straight, with palms facing upwards.
  2. Now fold both knees forward while bending forward at the waist, hold it for 10–20 seconds, then relax. Repeat 5–6 times.

Benefits of Paschimottanasana (Seated Forward Bend)

  1. Strengthens your core muscles, including the abdominal muscles.
  2. It Improves flexibility in the spine.
  3. It Increases lung capacity and respiratory capacity.
  4. Stimulates blood flow and increases energy levels.
  5. It helps to cure stiff necks and back pain.
  6. It Prevents wrinkles around the eyes, neck, mouth, and forehead.

How to do Paschimottanasana (Seated Forward Bend) video tutorial

Pavanamuktasana (Wind-Relieving Pose) Yoga Asanas For Weight Loss:

Pavanamuktasana for weight loss

This is an intense asana that helps improve your flexibility and posture; it also helps improve your mental health and makes you more mentally alert.

It not only helps in reducing fatigue but also improves performance while working out at the gym. It is also an excellent asana for weight loss and Shaping the body.

How to do Pavanamuktasana Pose:

  1. Sit on your mat or the floor, bring your palms together, and place them in the chest area.
  2. Now stretch both legs forward and keep the body straight by pulling the back of your neck up.
  3. Hold for 10–20 seconds, then relax. Repeat it 5–6 times.

Benefits of Pavanamuktasana (Wind-Relieving Pose)

  1. It improves your flexibility while stretching in all directions.
  2. Controls excess fat around the stomach, hips, and thighs and improves metabolism and appetite.
  3. It improves posture and strengthens back muscles.
  4. Reduces stress, fatigue, and insomnia.
  5. It stimulates the thyroid gland, boosts metabolism, and regulates blood pressure.

How to do Pavanamuktasana (Wind-Relieving Pose) video tutorial

Ustrasana (Camel Pose) Yoga Poses For Weight Loss:

Ustrasana yoga exercise

This intense asana helps improve your overall health and keeps you away from stress, anxiety, and fatigue. It helps strengthen the back and improves your posture. While sitting, it also makes your spine flexible. Ustrasana (Camel Pose) is one of the best yoga asanas for weight loss; it is also known to improve digestion and encourages regular bowel movement.

How to do Ustrasana Pose:

  1. Get on your knees with hands flat on the floor and back straight; stretch both legs backward while extending the upper body upwards.
  2. Hold for 10–20 seconds, then relax, then repeat it 5–6 times.

Benefits of Ustrasana (Camel Pose)

  1. Improves digestion and bowel movement.
  2. Strengthens the back and spine.
  3. Soothes back pain and muscle tension.
  4. Improves blood circulation in the body.
  5. Muscles are powerful abdominal muscles.
  6. It stimulates the thyroid gland, improves metabolism, and regulates blood pressure.

How to do Ustrasana (Camel Pose) video tutorial

Vajrasana (Thunderbolt Pose) Yoga Asana For Weight Loss:

Vajrasana yoga asana for weight loss

This is an intense asana that helps relax your mind and body; it helps in improving your digestion while reducing fatigue. It activates the digestive system, enabling it to function correctly, promoting bowel movement, and making the body more flexible.

How to do Vajrasana Pose:

  1. Sit on a mat, or the floor with both legs stretched out.
  2. Place your palms on your knees and push them down towards the ground with every exhalation; hold it for 10–20 seconds, then relax, then repeat it 5–6 times.

Benefits of Vajrasana (Thunderbolt Pose)

  1. It helps strengthen the abdominal muscles by making them tauter and firmer.
  2. It improves posture and reduces fatigue.
  3. Improves digestion and bowel movement.
  4. Improves mental alertness and concentration.
  5. It improves blood circulation, increases energy levels, and provides stamina and endurance.

How to do Vajrasana (Thunderbolt Pose) video tutorial

Sarvangasana (Shoulder Stand Pose) Yoga Pose For Weight Loss:

Sarvangasana yoga pose for weight loss

This is a great Yoga Asanas For Weight Loss; it helps improve your digestive system and promotes blood circulation in the body. It is believed to cure many diseases, including migraine and back pain.

How to do Sarvangasana Pose:

  1. Lie on the floor with your legs stretched out straight and placed your palms on the floor by your side.
  2. Now lift both legs, keeping your hands fixed in one place, pulling the upper body up using momentum, and balancing yourself with shoulder blades touching the floor.
  3. Hold for 10–20 seconds, then relax, then repeat it 5–6 times.

Benefits of Sarvangasana (Shoulder Stand Pose)

  1. It helps improve blood circulation due to air movement in and out of the lungs.
  2. Stimulates and strengthens blood circulation, thus improving your energy levels.
  3. It improves digestion and bowel movement and increases metabolism.
  4. The asana Strengthens the back muscles.
  5. It improves posture and reduces fatigue, hence lessening back pain.
  6. The asana Increases stamina and endurance.
  7. It keeps bones more vital by stimulating bone marrow cells.
  8. Mineralization, or an increase in bone mass, helps in preventing osteoporosis.

How to do Sarvangasana (Shoulder Stand Pose) video tutorial

Halasana (Plow Pose) Yoga Asana For Weight Loss:

Halasana yoga pose for weight loss

This intense asana helps improve your overall health; it is believed to control the menstrual cycle and regulates the hormones in women. It is also one of the best yoga asanas for weight loss.

How to do Halasana Pose:

  1. Lie on your back on the floor with both legs stretched out straight, relax your body using momentum, and place palms onto the ground by your side.
  2. Now lift both legs ke, ping palms fixed in one place, and place shoulders close to the ground.
  3. Hold for 10–20 seconds, then relax, then repeat it 5–6 times.

Benefits of Halasana (Plow Pose)

  1. It helps in regulating the menstrual cycle and menstrual cramps in women.
  2. It helps to promote blood circulation in the body.
  3. Strengthens the abdominal muscles.
  4. Promotes energy levels and increases stamina and endurance.
  5. Stimulates the thyroid gland, regulates metabolism and improves the digestive system.

How to do Halasana (Plow Pose) video tutorial

Surya Namaskar (Sun Salutation) Yoga For Weight Loss:

Surya Namaskar pose for weight loss

This is a great Yoga Asanas For Weight Loss; it improves your overall health by increasing immunity, opening up the joints, and increasing blood flow. It strengthens your muscles and organs, thus reducing back pain.

How to do Surya Namaskar Pose:

  1. Stand on a mat with legs stretched out straight while feet parallel each other, and open arms straight outwards while standing tall.
  2. Now raise both arms above your head while inhaling, then exhale as you lower both arms to the sides of your body, keeping them parallel and placing palms onto the floor.
  3. Now lift both of your legs, keeping palms fixed in one place, then extend it backward, pulling your upper body upwards.
  4. Hold for 10–20 seconds, then relax, then repeat it 5–6 times.

Benefits of Surya Namaskar (Sun Salutation)

  1. It helps improve blood circulation due to air movement in and out of the lungs.
  2. It improves digestion and bowel movement and increases metabolism.
  3. Strengthens bones and muscles due to the exercise.
  4. It stimulates the thyroid gland and improves metabolism and appetite control.
  5. It improves your immune system, thus giving you more vitality and strength.
  6. Builds a strong back, thus preventing back pain.
  7. Increases bone density by increasing calcium intake, which helps in preventing osteoporosis.
  8. Improves skin condition due to regular exposure to sunlight.

How to do Surya Namaskar (Sun Salutation) video tutorial

Kapalbhati Pranayama (Breathing Technique) Yoga Pose For Weight Loss:

Kapalbhati Yoga for weight loss

This is a great Yoga Asanas For Weight Loss; it helps improve your overall health, relieves depression and anxiety, and calms your mind. It also opens up the joints and improves blood circulation in the body.

How to do Kapalbhati Pranayama:

  1. Sit on a mat or seat with both legs stretched out straight while holding your palms onto your knees.
  2. Now take deep breaths while raising both legs straight up above the head.
  3. Exhale slowly by closing off the lungs, then try to exhale as long and fast as possible while flexing abdominal muscles until you run out of breath.
  4. Hold for 10–20 seconds, then relax, then repeat it 5–6 times.

Benefits of Kapalbhati Pranayama (Breathing Technique)

  1. It helps improve blood circulation due to air movement in and out of the lungs.
  2. Improves the digestive system and bowel movement.
  3. Strengthens bones and muscles due to the exercise.
  4. Strengthens your respiratory system, improves breathing, and prevents asthma.
  5. It increases the ability to think, increases mental clarity, improves concentration, and reduces fatigue and brain fog.
  6. Help you overcome depression, relieve tension and improve overall mood.

How to do Kapalbhati Pranayama (Breathing Technique) video tutorial

Anulom Vilom Pranayama (Breathing Technique) Yoga Asana For Weight Loss:

Anulom Vilom for weight loss

This is a great Yoga Asanas For Weight Loss; it helps improve your overall health, relieves depression and anxiety, and calms your mind. It also opens the joints and improves blood circulation in the body.

How to do Anulom Vilom Pranayama:

  1. Sit on a mat or seat with both legs stretched out straight while holding your palms onto your knees.
  2. Now take deep breaths while raising both legs straight up above the head.
  3. Exhale slowly by closing off your lungs, then inhale by opening your lungs using little nostrils at first and then slowly open up both nostrils as much as possible when inhaling (breathing) deeply.

Benefits of Anulom Vilom Pranayama (Breathing Technique)

  1. It Reduces stress and anxiety and improves respiratory function.
  2. The asana helps Lowers blood pressure.
  3. It Promotes mental clarity and focus.
  4. It Reduces inflammation and aims to Boost immunity.
  5. Improves the function of the stomach.

How to do Anulom Vilom Pranayama (Breathing Technique) Video Tutorial

Conclusion

Yoga is a beautiful way to care for yourself by increasing your body’s immunity, improving your health, and giving you a new life. Yoga asanas can also help in weight loss by using the postures for 30-60 minutes daily and performing a yoga routine five times a week. After practicing these asanas for at least six months, you will have noticed the results.

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