Top 7 Yoga Asanas for Fighting Obesity - Complete Guide 2026

Yoga is gradually becoming increasingly popular, making it an essential aspect of human life. The current world is physically, mentally, and spiritually deteriorating as a result of our hectic schedules and busy lives. The hectic schedule is causing a person to have poor diets and sleep patterns. This has led to a high rate of obesity and weight gain among people. In fact, it has turned into a serious international problem. Asanas for obesity help improve metabolism and support healthy weight management naturally.

A lot of individuals have practised various methods of shedding weight and combating obesity. One of the safest and natural practices is the practice of Yoga among many others. Thus, the best 7 yoga poses to lose weight and combat obesity include in your daily routine in order to relieve stress, boost metabolism, burn fat, and improve overall body performance. It helps to maintain sustainable and balanced weight management. Yoga for obesity focuses on gentle movements that burn calories and reduce stress.

What is Obesity?

Obesity is turning into an epidemic in the whole world, taking thousands of lives and threatening physical and mental health. Although poor diets are the cause of obesity, stress, evolving lifestyles, and inheritance are also relevant causes. Although it is severe, yoga has a healing power that provides a way of health improvement. Yoga asanas for obesity strengthen muscles and aid in gradual, sustainable weight loss.

A combination of different yoga poses and exercises allows people to efficiently cope with stress, which is the main cause of obesity, and lead a healthier lifestyle. Yoga assists in cleansing the body, increasing the volume of oxygenated blood in the body, and makes us more conscious of our behavior. Obesity is, in plain terms, the excess fat that is stored in the body and may lead to overall health issues. The first step towards weight control and living better is to understand the causes and the effects of the condition.

Benefits of Yoga Asanas in Obesity and Weight Management

Yoga Poses for Obesity are many, and some of them are discussed as follows:

1. Increases Metabolism: Yoga postures assist in maintaining hormones and increase metabolism that further assists in weight loss and addresses obesity.
2. Enhances Digestion: Twisting and bending stimulate the stomach organs, which enhances the digestion process, boosts the metabolism and controls the weight.
3. Controls Stress Eating: Yoga can be used to control emotional eating, reduce cortisol (stress hormone) and overeating that contributes to weight gain.
4. Tones the body: Yoga poses assist in the toning of the body, resulting in a general decrease in body fat.

Best Yoga For Obese People

The best yoga asanas to fight obesity are the following:

1. Vrikshasana (Tree Pose)

The Tree Pose is a balancing practice known as Vrikshasana which strengthens the legs, the core and enhances stability. Although it is not as physically demanding as other poses, being balanced and concentration-oriented, it makes it a good weight management tool. Yoga asanas to reduce weight combine stretching and balance to boost fat burning. Vrikshasana helps to be mindful and reduce the level of stress, which is a frequent cause of obesity, and emotional eating, which is another frequent cause of obesity.

How to perform it:-

• Put one leg on one foot and the other foot on the inner thigh or calf.
• Place your palms before your chest, or reach them above your head.
• You need to help yourself be straight and focus on one point.
• Keep the posture, as a tree with its root down but with its branches up.

2. Paschimottanasana (Seated Forward Bend)

Paschimottanasana is a seated forward bend which is aimed at the abdominal area and the lower back. This pose helps in tightening the abdominal organs; it stretches the spine and involves the abdominal muscles. Yoga to reduce belly fat targets the core area and improves digestion. The mild pressure on the stomach makes it easier to digest food, and thus it is a good asana for those who want to lose their waistline. Flexibility is strengthened through regular practice, and weight management is facilitated.

How to perform it:-

• The first one is that you need to extend your legs in front of you on the seat.
• Breathe in, stretch your back, and breathe out as you lean forward at your hips.
• Straighten your back as you lean towards your shins or feet.
• Keep the stretch for a few breaths, and you can feel the stretch in your hamstring and spine.

3. Trikonasana (Triangle Pose)

Trikonasana, or Triangle Pose, is a basic yoga pose that involves the use of various muscles. This active positioning powerfully trains the core, legs and arms and activates the digestive organs. Trikonasana is beneficial in combating obesity because it burns fat in the abdomen and enhances digestion which is done through regular practice of Trikonasana.

How to perform it:-

• Keep your feet far apart.
• Lengthen your arms and position them flat on the floor, and roll your right foot outwards.
• Bring your right hand to the right ankle with your left hand facing the sky.
• Breaking the position, you feel the stretch of the sides of the torso.
• Repeat on the other side.

4. Surya Namaskar (Salutation to the Sun)

Surya Namaskar or the Sun Salutation is a sequence of twelve yoga poses used in a sequence. It is a vigorous exercise involving the work of various muscle groups and beneficial to the heart. The best yoga poses for weight loss increase flexibility, stamina, and overall body tone. Making Surya Namaskar a regular practice will enhance your flexibility, metabolism and calories burnt, making it a good substitute in the obese fight against obesity.

How to perform it:-

• It is a series of 12 yoga postures which move fluidly.
• It entails a combination of forward bends, lunges and downward dogs.
• Start with a tall posture, stretching upwards to the sky, and moving through all the poses with relaxed breathing.

5. Bhujangasana (Cobra Pose)

Bhujangasana, or the Cobra Pose, is used to strengthen the back muscles and tighten the abdominal area. Such a position provokes the digestive organs, increases metabolism, and improves blood circulation. Weight management requires a more efficient metabolism, and Bhujangasana will be a useful supplement to any anti-obesity yoga program.

How to perform it:-

• Lying on your stomach, put your hands underneath your shoulders.
• Breathe deeply, lift your chest off the floor and bend your elbows.
• Then you must squeeze the mats at the top of your feet.
• Keep the pose and open up your chest and stretch the front of your body.

6. Dhanurasana (Bow Pose)

Bow Pose (Dhanurasana) is a dynamic pose, which requires the elevation of the upper and lower body resembling the bow of an archer. The pose is miraculous in terms of strengthening the core, tightening the stomach, and activating the digestive organs. The Dhanurasana pose is known not only to help in weight loss but also increase the level of vitality and energy.

How to perform it:-

• Lie on your stomach and bend your knees then reach back and get your ankles.
• Breathe deeply, and lift your legs and chest off the floor.
• Keep your head straight and pull your belly in.
• Stretch, experiencing a profound aching in your chest and in the front of your thighs.

7. Utkatasana (Chair Pose)

The Chair Pose, also known as utkatasana, is a strong yoga position that targets the lower part of the body, especially the thighs and buttocks. The core muscles are involved in this asana and bring about stability thus enabling individuals to gain strength and endurance. Utkatasana, being a weight-carrying pose, helps to burn calories and tighten up muscles, and hence is a great option for people who want to lose excess weight.

How to perform it:-

• Keep your feet together, bend your knees as though you are sitting in a chair.
• Keep your arms straight, lifting them over your head.
• Use your thighs and stay in the posture, experiencing the pain in your thighs and tightening the abdominal muscles.

Read Also:- Benefits of Hasta Uttanasana

Conclusion

Practising these seven effective yoga poses, which include Pawanmuktasana, Gomukhasana, Paschimottanasana, Vajrasana, Mayurasana, Utthita Trikonasana and Chakki Chalanasana, can help you maintain the natural balance in your body, improve digestion, and enhance metabolic health. In the long run, these poses can be used in order to tighten muscles, decrease the tension state, as well as foster a conscious mind which will deter bad habits. Yoga is not merely an exercise, but an overall practice that involves correcting the causes of obesity, which are stress, improper circulation, and disconnection with oneself.

Frequently Asked Questions