Is yoga really enough to shed those stubborn kilos? It's a question many of us have wondered about as we unroll our mats and switch from one asana to the next. To break it down for us, we spoke with Saurabh Bothra, CEO and Certified Yoga Instructor at Habuild, who shares how this ancient practice can be a powerful supporter in a modern weight loss journey and why it's about much more than just burning calories.
Excerpts for interview:
Do you believe yoga can genuinely help people shed extra kilos — and if so, how?
I believe that weight loss is not just a number; it's a result of internal balance. Yoga gently activates the body's natural systems: it improves digestion, balances hormones, reduces stress, and builds body awareness. Over time, practices like Surya Namaskar and dynamic flows help regulate metabolism while cultivating consistency — the real secret to change. So yes, yoga supports weight loss — but not as a quick fix. It’s a quiet, steady path toward a healthier body and mind.
Which types of yoga would you recommend specifically for weight loss, and why?
For those looking for a more active practice, Vinyasa, Power Yoga, and Ashtanga offer dynamic sequences that build heat and strength. These forms challenge multiple muscle groups, improve stamina, and elevate heart rate — all of which support fat metabolism and body toning. That said, even slower forms, when practised regularly and mindfully, can bring deep shifts. The key is consistency, not intensity.
For someone just starting out, what are a few simple yoga poses or flows they can do at home to kick-start their weight loss?
I always say — begin with what feels doable. A few rounds of Surya Namaskar energise the body and cover multiple muscle groups. Combine that with core-activating poses like Naukasana (Boat Pose) and toning postures like Setu Bandhasana (Bridge Pose). Add Paschimottanasana (Forward Bend) for calming the nervous system and supporting digestion. You don’t need fancy flows. Just show up, breathe, and stay consistent.
Is yoga more effective for inch loss and toning rather than rapid weight loss? Could you explain how that works?
Yes, yoga is often more effective for inch loss and body toning than for quick, large drops in weight. This is because yoga emphasises muscle engagement, postural alignment, and internal regulation rather than sheer calorie burn. By building lean muscle mass and enhancing flexibility, yoga sculpts the body in a way that reduces inches and creates a more toned appearance.
It also reduces water retention and bloating, often making the body appear slimmer even before the number on the scale changes significantly. Moreover, yoga promotes fat loss without the loss of muscle, which ensures the results are healthier and more sustainable.
Do you recommend combining yoga with other forms of exercise or diet changes for better results?
Combining yoga with mindful eating and, if possible, other forms of physical activity can significantly enhance the results. While yoga alone can offer great benefits, pairing it with a nutritious, balanced diet accelerates those outcomes. For those able to include walking, swimming, or cycling alongside yoga, the physical synergy often leads to better energy levels, improved digestion, and faster fat loss.
There’s a common misconception that yoga is too slow to help with weight loss. What would you say to someone who feels that way?
It’s a fair question because most people associate yoga with silence and stillness. But forms like Vinyasa and Ashtanga are anything but slow. They’re intense, intentional, and deeply physical. What makes yoga different is that it builds resilience and awareness, not just calorie burn. And it addresses the emotional side of weight gain too like stress, sleep, and hormonal imbalance. That’s where real change begins.
What are some common mistakes people make when using yoga for weight loss?
Treating yoga like a quick fix. Doing a session once in a while. Or expecting physical results without internal shifts. Another common mistake is skipping breathwork — which is actually the engine behind yoga’s transformation. We also see people overeat after yoga, thinking they've “earned it.” But yoga teaches balance, not compensation. And lastly — never underestimate the power of Shavasana. Recovery is where your body absorbs all the work.
For someone who’s short on time but wants to see results, what would an ideal 15–20 minute yoga-for-weight-loss practice look like?
An efficient 15 to 20 minute practice should start with two or three rounds of Surya Namaskar to energise the body and raise the heart rate. This can be followed by holding Boat Pose for core activation, transitioning into Plank and Chaturanga for upper body strength.
Incorporating Warrior I and Warrior III not only challenges balance but also tones the lower body. The session can end with Bridge Pose and a gentle forward fold to cool down, followed by a few minutes of deep breathing. Even with limited time, this compact sequence builds heat, tones muscles, and supports weight loss when practised consistently.
Lastly, what advice would you give to someone who’s just starting their weight-loss journey with yoga?
Start with an open mind and give yourself the grace to progress at your own pace. Yoga is not about perfection. It is about showing up consistently and cultivating a deeper connection with your body. Focus on small, daily efforts rather than expecting quick fixes. Surround yourself with a supportive environment, stay hydrated, eat mindfully, and most importantly, stay consistent. Trust that transformation will follow when you align movement, breath, and intention.
