Yoga offers a holistic approach to wellness, and certain asanas can be particularly effective in supporting weight loss when combined with a balanced diet and regular exercise. Here are seven yoga asanas that you can incorporate into your routine:

1. Surya Namaskar (Sun Salutation): Often described as the "king of yoga asanas", Surya Namaskar is a comprehensive series of poses that serve as an excellent warm-up and a full-body workout. It engages all the key muscle groups, enhancing strength and flexibility while improving the efficiency of daily activities. Performing 5-10 rounds of Surya Namaskar in the morning can boost metabolism and energy levels. A 2021 study in the International Journal of Yoga Therapy showed that morning yoga enhances fat-burning throughout the day.

2. Virabhadrasana (Warrior Pose): Warrior Pose is highly effective for toning the legs, arms, and lower back. Warrior II, in particular, strengthens the thighs, hips, and shoulders. To perform Warrior II, stand with legs wide apart, turn the right foot outwards and the left foot slightly inwards, bend the right knee while keeping the thigh parallel to the ground, and extend the arms to the sides with palms facing down. Hold for 5-10 breaths before switching sides. This pose also enhances balance, stability, and concentration.

3. Dhanurasana (Bow Pose): The Bow Pose is excellent for reducing belly fat. It involves lying on your stomach, holding your ankles, and lifting your chest and thighs off the ground, resembling a bow. This pose massages the abdominal organs, improves digestion, and strengthens the back muscles.

4. Utkatasana (Chair Pose): Chair Pose is known for increasing metabolic rate, which helps burn more fat. Holding the pose requires significant muscle engagement, particularly in the thighs, legs, and knees. The increased muscle activity boosts the body's metabolic rate, providing the energy needed to sustain the pose.

5. Trikonasana (Triangle Pose): This pose may not cause immediate muscle fatigue, but regular practice yields impressive results. The twisting motion of Trikonasana improves digestion, reduces belly fat, and stretches the hips, groin, and hamstrings. To perform it, stand with feet wide apart, bend down and turn your right foot outwards and left foot slightly inward, straighten your right leg, reach your right hand towards your right ankle, and extend your left arm upwards. Hold for 5-10 breaths before alternating sides.

6. Setu Bandha Sarvangasana (Bridge Pose): The Bridge Pose involves lying on your back with knees bent and feet flat on the ground, then lifting your hips off the floor while engaging your glutes and hamstrings. This pose strengthens the core, improves digestion, and helps to reduce stress. Hold the elevated position for a few seconds before returning to the original pose and repeat.

7. Bhujangasana (Cobra Pose): The Cobra Pose helps to strengthen and tone the back, arms, and abdominal muscles. While it may not directly lead to significant weight loss, incorporating it into your practice can support weight loss efforts by building muscle and improving posture. Consistent practice of Bhujangasana can help flatten the tummy and reduce fat in the abdominal region.

For optimal weight loss, practice yoga 3-5 times a week for 30-60 minutes per session. Combining Surya Namaskar with strength poses like Plank, Warrior II, and Chair can build muscle and boost metabolism. A 2020 study in Complementary Therapies in Medicine found that regular yoga, combined with a calorie-controlled diet, accelerates fat loss. Remember to practice in a quiet, well-ventilated space with a yoga mat for comfort and grip.