Yoga for Weight Loss for Females at Home | Yoga Asanas

While staying at home yoga for weight loss is the best workout for females. Let’s find out what all asanas you can follow to stay healthy, strong, and flexible.

If you are a beginner yoga for weight loss for females at home is quite effective. You can start with some basic yoga asanas to lose weight. Which yoga is best for losing weight. Most of the yoga trainers suggest yoga for females, especially if they want to do workout at home. But make sure you are careful about the yoga poses and understand the significance of breathing.

Let’s get into the details of the yoga asanas you should follow in your daily routine:

1.   Trikonasana


Standing upright straight with feet apart and hands parallel to the surface you are standing at. The next move is to bend your left side and touch your left feet with your left hand. Remain still in the same position for at least 10-20secs, and repeat the same process with the right side of your body.

The benefit of this Asana: Improves your digestion. Reduces belly fat and strengthens your legs and arms muscles.

2.   Virbhadrasana

Virbhadrasana warrior pose to support core muscles building

This is also known as Warrior poses in yoga, considered to be one of the best yoga asanas to reduce weight. In addition to this, it supports core muscle building. Mostly, it is recommended for belly fat burning especially for females. This pose is a bit different from the above pose and really supportive in improving the lower abdominal area of females.

To performVirbhadrasana, slowly extend your leg, make sure the knee doesn’t bend. While balancing the position, try to twist the upper half of the body with raised hands parallel to the ground. Hold this position for at least 5 breaths and repeat the same for the other side. Focus on breathing with every exercise.

3.   Upwards dog

Upwards dog great weight reducing yoga asana
Upwards dog

Lie flat on stomach, hands forwardly extended, and palms touching the ground. Now, try to lift your body as much as you can while looking up. Makes sure your abdomen and thighs remain flat on the floor. This supports your spinal cord and strengths lower abs. Also, a great weight-reducing asana for females to start with.

4.   Chair pose (Utkatasana)

Chair Yoga pose
Chair pose (Utkatasana)

Feet joined together and hands by the side, Slowly, raise your hands and join both the palms, bend your knees slowly. Now, hold this almost squat position for 10-15 seconds. Repeat this exercise, with a calm and composed posture. This helps in improving your thigh muscles, reduces belly fat, and engages the synergy of mind and body effectively.

5.   Boat pose

Boat Yoga pose
Boat pose

Lie flat on your back, and lift your upper half and lower in I way that it maintains a V position and your hands parallel to the ground. Hold this positive for 10-20 seconds initially, gradually the stamina will change. This exercise helps in reducing fat from the belly, thighs, and calves.

6.   Bow pose (Dhanurasana)

Bow Yoga pose
Bow pose (Dhanurasana)

Simply, lie down on your stomach, slowly left your upper half body with the support of your hands. You will reach a point forming a bow-like a pose. Stay still for a few seconds, only till the time you are comfortable doing it. This helps in balancing out your body and strengthens the hip area and lower abdomen muscles.

7.   Bridge pose (Setu bandha Sarvangasana)

Bridge pose(Setu bandha Sarvangasana)
Bridge pose (Setu bandha Sarvangasana)

This is the most popularly followed asana to reduce weight from the belly, thighs, and hips. Keep your overall torso toned up.

8.   Plank pose (Phalakasana)

Plank pose (Phalakasana)
Plank pose (Phalakasana)

If you want to reduce your belly fat, this is going to be the best workout to show results in a quick time.Plank pose Simply rest your arms on the floor and keep your body parallel to the ground. Maintain this pose to at least 20-30 seconds in the beginning and then increase the duration as much as you can. This is the most powerful asana to perform to reduce fat. The most challenging and extremely effective.


If you are already into workouts, you would be aware about most of the above asanas. But if you are a beginner, make sure you start doing any 5 of these asanas for at least 15-20 mins. Gradually, the time duration will improve and so will the efficiency. The results are going to be amazing, provided you perform the asanas regularly with patience and follow a healthy lifestyle that includes diet and sleep cycle.

Writer: Mini Jain

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1 comment

  1. […] Today many women are struggling with their increasing body fat. Yoga is the best solution to remove stubborn fat from the body, especially belly fat and thigh fat. This blog constitutes simple yoga poses to be practiced at home by females. Step by step process for beginners to get a flat tummy.  […]

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