10 Sitting Yoga Poses For Weight Loss

Sitting Yoga Poses for Weight Loss

For many, yoga is just a way of calming the mind. However, yoga has far more benefits than just the psychological effects. Yoga is a great way to get that figure eight you have always dreamed about. In fact, it's a calm and effective way to shed off a few pounds. It's therefore highly important to incorporate some yoga into your physical fitness program if you are looking to lose weight fast. In this article, let's discuss sitting yoga poses for weight loss that you should try out.

[Also Read: Is Doing Yoga Good For Weight Loss and Toning]

Try The Following Sitting Yoga Poses For Weight Loss

1. Boat Pose

Boat Pose for Weight Loss

If you are having trouble losing your belly fat, then the boat yoga pose is a perfect solution for you. It works more like the idea of a boat or a see-saw where the midriff becomes the base for balancing your body. It is one of the best sitting yoga poses for weight loss.

How To Do The Asana

  • Lie flat on a mat with your hands by your side
  • Slowly lift your legs and upper body, such that the body forms to a V shape
  • You should keep your body straight and parallel to the ground
  • Maintain the position for about 10-20 seconds

With a little practice, you will perfect the act within no time and achieve a flat belly quite quickly. However, this pose is not recommended for individuals suffering from hernia, spinal injuries, and insomnia.

[Also Read: Yoga Poses To Treat Insomnia]

2. Butterfly Pose

Butterfly Pose for Weight Loss

The butterfly pose is also known as the Badda Konasana, this is one of the best poses to work out your inner thighs. Additionally, it's a perfect pose to strengthen your knees, lower back, and spine. Besides being useful in losing weight, this pose is an excellent remedy for improved digestion and for women with menstruation complications.

How To Do The Asana

  • Sit on the mat with your legs stretched in front of you
  • Sit in a straightforward position with your legs bent at your knees and the soles of the feet adjacent to each other.
  • Slowly pull your legs with your hands in until your heels touch each other and are close to the pelvic bone to the extent that you feel safe. However, flexibility will improve with regular practices.

You should avoid this yoga if you have knee injuries or complications.

3. Bharadvajasana

Bharadvajasana For Weight Loss

Bharadvajasana is also known as the Seated Twist Pose, this yoga practice targets your back, abs, and obliques. It's an effective way to shed some fats in your abs, tones your shoulder blades, and improves the overall natural flexibility of your upper body.

How To Do The Asana

  • Sit down on a mat with one leg stretched in front of you
  • Bend your other leg at the knee while crossing over the other
  • Twist your upper body towards the bent knees
  • Keep on twisting your body and hold the pose for about 20 to 30 seconds.

You shouldn't attempt this pose if you have insomnia, menstruating, or have a headache.

4. Chakki Chalan

This position is also known as the grinding pose yoga. It's a great yoga to lose weight from hips, thighs, and belly because it stretches your hands, legs, and stomach.

How To Do The Asana

  • Sit comfortably on a mat
  • Spread your legs straight in front of you
  • In a straight position, keep your legs together without bending your knees
  • Join your hands and move them in circular motions over your legs.
  • Repeat it 10 times (both in clockwise and anti-clockwise position) while releasing slowly.

5. Spinal Twist

The spinal pose yoga relaxes your abdomen muscles and can as well be a great way of shedding off some extra fats from your belly.

How To Do The Asana

  • Sit straight on a mat with spine straight and shoulders erect
  • Slowly drop your knees to the side while exhaling
  • Turn your head and then stretch your arms to the other side at stay maintain the position for 5 seconds. Do the same on the other side.
  • Repeat approximately 5 times on each side

Perform this yoga pose regularly, and it will make your tummy slimmer within a few days.

6. Seated Forward Bend

Seated Forward Bend Pose For Weight Loss

Seated forward bend is also known as the Paschimottanasana yoga, this asana is among the best yoga poses for losing belly weight. Besides being useful in reducing/managing stress, this pose is said to increase your appetite while depressing obesity or unhealthy weight. Additionally, it's a great way to improve your digestion and reduce fatigue.

How To Do The Asana

  • Sit on a mat and straighten your legs
  • Draw groin in
  • Elongate the front torso and slowly bend forward from the hip
  • Slowly stretch until you hold your feet with your hands ( consider holding your feet with a strap)
  • Maintain this posture for about 1 minute
  • Repeat this about 5 to 10 times

You shouldn't perform this asana if you have/had back problems. If you must, first consult with your professional physician.

7. Pranayama Yoga

Pranayama Yoga For Weight Loss

Pranayama involves controlling your breath. When performed properly and regularly, it can result in weight loss besides improving your mood.

How To Do The Asana

  • Sit down on a chair or mat on the ground
  • Use your right-hand thumb to close your right nostril
  • Slowly inhale and exhale with the left nostrils
  • Repeat the process with the left nostril closed.
  • Do about 5 sets

This pose is not recommended for individuals with breathing problems. It's therefore extremely important to consult with your doctor before performing it.

8. Easy Pose (Sukhasana)

Easy Pose (Sukhasana) For Weight Loss

If you are looking to improve your posture while stretching your inner ankles and thighs, then you should perform sukhasana regularly.

How To Do The Asana

  • Keep your spine erect
  • Feel your breath and thoughts
  • Relax your shoulders and brows
  • Hold this position for about 5 minutes

This is a beginner’s pose that’s very effective and easy to perform.

9. Pawanmuktasana

Pawanmuktasana For Weight Loss

Pawanmuktasana is also known as the wind-relieving pose. Besides keeping your belly flat, this asana cures gastrointestinal problems. It's also useful in curing constipation, indigestion, and stomach acidity.

How To Do The Asana

  • Lie flat on your back on a mat with your feet placed together
  • Place your arms beside your body
  • Take a deep breath. Exhale while bringing your knees towards your chest. Slowly press your thighs on the abdomen.
  • Clasp your hands around the legs as if hugging your knees
  • Hold this asana as you breathe normally. Tighten the grip of the hands-on the knees each time you exhale and loosen the grip each time you inhale.
  • Exhale and release this position after you rock and roll from side to side about 3 to 5 times.
  • Relax

10. Parivritta Janu Sirsasana

Parivritta Janu Sirsasana For Weight Loss

Parivritta Janu sirsasana is also referred to as the revolved head to knee pose. This asana is very helpful and can help to strengthen your abdominal muscles. Additionally, studies suggest that this pose can effectively reduce belly fat since it exerts a lot of pressure on the abdominal muscles.

How To Do The Asana

  • Sit straight on a mat with your legs stretched and spine erect
  • Open your legs completely
  • Slowly bend your right leg and press your heel towards the left thigh (inner side)
  • Hold your left foot with your hand. Put your elbow down close to the calf muscles and then stretch your right arm up
  • Slowly bend towards the left and try to touch your left foot with your right hand.
  • Twist your body upwards
  • Hold this pose as long as you can while breathing deeply

Individuals who suffer from severe back, knee, ankle, or hip injuries are discouraged from performing this pose.


These are just some of the common sitting yoga poses for weight loss. While they are definitely not the easiest asana or physical exercises to perform, they offer numerous benefits to both your mind and the body. Just make sure you perform only those postures that are suitable for your body without pressuring yourself too much. If you aren't sure about how to go about it, consult a personal trainer for yoga. And, with regular practice, you will witness significant weight loss within no time.


Catherine Nderi

Catherine is a dedicated freelance health and science writer committed to excellence and professionalism. She specializes in health topics including diet and nutrition, immune-related diseases, surgery, and cancer.