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Best Yoga Asans For Baby Weight Lose After Pregnancy

Yoga is the best exercise to lose baby weight and keep it off. It can help you to improve your posture and balance, which will help to reduce the amount of fat around your belly and hips. It is also great for increasing flexibility and improving your range of motion. The best part is that it is a low-impact exercise that doesn’t require equipment or special clothing.

Yoga can be done in a variety of ways, including traditional poses and movements, as well as flowing sequences. It is an excellent way to relax, de-stress and improve your balance and posture. Yoga has been shown to improve blood flow, which helps to reduce fat and build muscle in the area surrounding the yoga pose. It can also help to improve your range of motion, which will help to reduce the amount of fat around your belly and hips.

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Here are some exercises to help you lose baby weight without worry:-


Beautiful young woman practices yoga asana Tadasana - Mountain pose on the wooden deck near the lake

Tadasana is a yoga pose which is suitable for pregnant women and new mothers. Tadasana helps in losing weight after pregnancy, so, it is recommended to pregnant women and new mothers to practice Tadasana as a form of yoga exercise and yoga therapy.


  • The position of the posture of Tadasana is to have your feet slightly wider than your hips.
  • The arms are lifted up and straight, with your palms facing up towards the ceiling.
  • Your body is slanted forward from the hips, with your chest and shoulders lifted up.
  • Your spine is long and straight, with your belly button pulled in towards your spine.


  • This yoga posture focuses on the torso, improving posture and back health.
  • It is also great for relieving aches and pains, and is an excellent way to stretch and strengthen the muscles in the torso without putting any pressure on the belly.
  • It is a great way to stretch and improve your posture, and also helps to relieve aches and pains.

2. Marjaryasana

Pregnant woman doing yoga asana Marjaryasana cat pose
Marjaryasana (cat pose)

Marjaryasana is a yogic posture that uplifts the heart and provides a sense of enhanced awareness, bringing depth and focus to the practitioner. It is typically used in a hatha yoga practice to energize the body and open the mind. In hatha yoga, Marjaryasana is a part of the sun salutation sequence. It can be done in a variety of different ways to achieve a variety of effects. The pose can be done in a squat, a lunge, with bent knees, with straight legs.


  • The most common is the squat: help your body get into position by starting from a squatting position.
  • Then shifting into the lunge, with an emphasis on the lower leg.
  • In the pose keep your head  relaxed.
  • The eyes are closed, and the mouth is more relaxed than usual, and the jaw is slightly open.
  • The jawline is relaxed, showing the lower jawbone to be prominent, and the jaw joint to be open.
  • The arms are completely relaxed and at rest, and the shoulders are slightly rounded.


  • Marjaryasana increases flexibility and range of motion throughout the body, especially in the shoulders, back, and chest.
  • It can also help with back, neck, and shoulder pain, as well as improve posture.

3. Trikonasana

Woman practices yoga asana utthita trikonasana
Utthita Trikonasana

Trikonasana is a yoga pose that aims to stretch the arms and legs, increase flexibility and improve balance. It is a common yoga posture, often practiced in asana sequences to strengthen the body and stretch the muscles. The name refers to the triangle shape formed by the legs, arms, and body when the pose is performed correctly. The pose is also sometimes referred to as the triangle pose, or simply the triangle.


  • In Trikonasana, your legs and arms are stacked behind you on the ground, forming a triangle.
  • Your arms should be stretched out at a 45-degree angle.
  • Your body is balanced on the triangle, and only your head is visible.
  • Lie on your back with your legs up and hands behind your head so that your fingers are in line with your ears.


  • This pose is known for its strengthening of the core and deep abdominal muscles.
  • It also improves your posture and helps you  build strength, improve your flexibility and enhance your balance.

4. Bhujangasan

Sporty fit yogini woman practices yoga asana salamba bhujangasan
Salamba Bhujangasan

When you hear the name Bhujangasan, you probably think of a cobra strike or a yoga pose. But the name actually refers to a medical condition that causes intense pain in the arms and hands. It’s a type of carpal tunnel syndrome that affects the nerve supply to the hand and wrist, causing numbness, tingling, and even weakness. It’s one of the most common forms of carpal tunnel syndrome, but it’s also one of the least understood.

The snake is known for its strength and ability to strike quickly, which is why many martial artists train to achieve the Bhujangasan or cobra pose.


  • You should be crouched, with the front legs together and the back legs spread apart.
  • The head is raised  and facing the sky .
  • Your neck should be retracted, making the body look like a coiled snake.


  • The goal of the pose is to build strength in the legs and to improve balance and posture, which is useful when standing or fighting.
  • It is beneficial for the entire body and can improve coordination in the lower limbs.


Pregnant woman doing yoga asana Ustrasana

Ustrasana or camel pose is a pose of yoga in which the legs are elongated by being bent at the knees and the hips separated from the knees — this stretch can be done with a forward bend or in a back bend.


  • Stand straight with your feet shoulder-width apart.
  • Walk your hands out to your sides with your palms facing up.
  • Draw your ribs in, with your arms straight and your hands facing down.
  • Breathe and slowly inhale, and then exhale and slightly draw your shoulders back.


  • The camel pose stretches the inner thighs and groin area, which can help relieve lower back pain and improve flexibility.
  • The pose also opens up the chest, shoulders, and neck, which can help to reduce stress and fatigue.
  • The forward bend variation of the camel pose stretches the lower back, which can help to improve posture and relieve stress.
  • The backward bend variation of the camel pose stretches the lower back, which can help to improve posture and relieve stress.

6. Garudasana

Caucasian woman at room with her crossed arms performing yoga exercise.

Garuda is a Sanskrit name and was originally used to refer to the birdlike eagle or vulture, especially the great white bird of prey. But more recently it has come to denote any large bird of prey such as an osprey. It is also sometimes used as a generic name for birds in the same family. Look to your left, as Garudasana is the left shoulder pose, and look to your right, as Garudasana is the right shoulder pose.


  • Reach out and touch a garuda with your hand. That’s called Garudasana.
  • Push your arms straight down, and bend your knees.
  • Then slowly and gently raise your head and shoulders.


  • It is often used as a transitional pose in a series of stretches that flow from one pose to the next.
  • When we stretch the arms overhead, we are activating the triceps and stretching the shoulders to their limit. This stretches the chest and stimulates the pectoralis major and pectoralis minor muscles, which helps to improve posture and flexibility and also to reduce arm pain.
  • The more the arms are stretched, the more they become supple and able to mimic the flexibility and suppleness of the human body.

7. Ardha Matsyendrasana

Girl sitting in Half lord of the fishes, Ardha Matsyendrasana pose at home.
Ardha Matsyendrasana

Ardha is the first half of a Sanskrit term, a prefix meaning “half” or “brief.” Matsyendra is the name for the psoas muscle, which is the muscle connecting the hip socket to the abdomen. The name of this asana refers to the lengthening and opening of the psoas muscle. In the asana, the knees are bent, the feet are hip-width apart, and the arms are extended parallel to the floor.


  • Sit with feet on the ground, or cross your legs.
  • Sit up and perform the Hunda-mudra to open the central channel of the body.
  • Lower back and hips are aligned over the hips.
  • The pelvis is sitting posteriorly. Leading with the left foot, the front foot is rotated posteriorly, so that the foot points towards the back leg.
  • To initiate this movement, the back leg is crossed over the front leg and the leg is rotated externally, with the knee facing backward.


  • It is a posture that helps to loosen up the hips, allowing for progressively more difficult postures like poses or mudra.
  • A part of the quadriceps muscle group, an arthrodial joint, and the pelvic floor muscles, this asana allows the body to lengthen along the spine, opening the heart and energizing the lungs.
  • It also increases core strength and improves balance, agility, and coordination, and has been shown to improve flexibility and lower back pain.

8. Vyaghrasana

Young woman working out at home doing yoga, pilates balancing exercise

Vyaghrasana is defined as the pose of balancing yoga postures with a high emphasis on the spine and shoulders. Vyaghrasana, or the Warrior Pose, is a standing position in yoga that requires strength and flexibility


  • To do the Warrior Pose, first find a sturdy balance stand or chair.
  • Raise your leg in front of you so that your thigh is parallel to the ground.
  • The Warrior Pose is an excellent posture exercise that will strengthen your core and help you stand tall.
  • You can either keep your feet flat or flex your toes.


  • It also stretches your spine, which is great if you’re suffering from back pain or sore muscles.
  • As you maintain your balance, you’ll build strength, connect the core, and strengthen your legs for better posture.

9. Kumbhakasana

Woman doing Hatha yoga asana plank pose outdoors

Kumbhakasana is a process of transforming negative energy into positive energy. This form of yoga is often referred to as Kumbhaka, although this does not necessarily refer to the same as the Kumbhakasana of Patanjali. This asana is practiced in many different locations around the world.


  • We do Kumbhakasana by rotating our bodies from the back and up to the front and down.
  • Then let our arms hang down for a few seconds.
  • Then rotate our bodies back to the back, up to the front, and down.
  • We repeat this motion for a few seconds. This Kumbhakasana feels similar to when we are hanging upside down, but with our arms down.


  • This posture is a great way to relieve stress and reduce tension, and can be practiced anytime to help balance the mind and body.
  • It also has many health benefits, including lowering blood pressure, reducing stress, and improving posture.

10. Parvatasana


Parvatasana is an advanced seated forward bend that targets the hamstrings, lower back, and spine. It is one of the primary shoulder stretches in Ashtanga yoga.


  • Make the body into an inverted “L” shape.
  • Stand on the side of the foot that is being inverted .
  • Then grab the foot of the foot that is not being inverted.


  • Parvatasana also aids in building flexibility in the shoulders and chest.
  • It can be used as a restorative pose to relax the body.
Khushi Gupta
Khushi Gupta
Khushi Gupta is a second-year B. Tech (C.S.) student at GLA University, Mathura. She has a strong passion for writing and likes to read novels. She can also play a mean game of chess. Her aim is to become software developer.

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