10 Best Yoga Videos for Weight Loss

What if you could find the perfect workout that not only helps you shed pounds but also enhances your flexibility and balance? You can achieve all this and more with these yoga workout videos designed for weight loss.

Yoga aids in weight loss in various ways. First, the exercise itself presents challenges that build strength and agility. Additionally, while yoga is often seen as a slow practice, you can increase the pace to incorporate a cardio element that burns calories more quickly.

Yoga also complements other forms of exercise, boosting your performance for faster weight loss, even when you’re not on the mat. It strengthens your core muscles and enhances flexibility, allowing you to work harder and burn more calories.

Each yoga pose emphasizes the importance of breath in every position. This controlled breathing helps you fully engage with the movements while offering extra health benefits. A study from the Government Medical College in India found that pranayama, or breath control, improved cardiovascular function in just one week of regular practice, adding to the weight loss benefits.

We’ve compiled 10 yoga workout videos to help you reach your weight loss goals. Each video presents a unique challenge, but they all share a core focus.

One of the advantages of yoga for weight loss is that it strengthens your muscles, enabling them to burn calories even at rest. Muscle tissue burns more energy than fat, providing a better return on your efforts.

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The dolphin plank pose is a variation of the traditional plank pose, offering an effective way to engage your core for maximum calorie burn. Start in a plank position or lie face down on your mat. Gradually lift your body onto your forearms and toes, holding the position. Breathe normally as you strengthen your arms and abs, gradually increasing your hold from 10 seconds to a full minute.

The boat pose is one of those moves that will make you aware of muscles you didn’t know you had until you feel the burn. It targets the core and hip flexor muscles. Begin by sitting on your mat with your legs extended in front of you. Place your hands beside your hips and lean back onto your hip bones. Bend your knees and slowly straighten them to a 45-degree angle while extending your arms forward with palms facing. If you find it challenging to maintain the position, you can use a yoga strap around your feet. Start with 10 seconds and work your way up to a full minute.

When you think of yoga, the downward dog pose is likely one of the first asanas that come to mind. It’s a well-known pose that targets multiple muscle groups for weight loss. These exercises combine aerobic and strength training in one session for optimal conditioning. Current guidelines from the Office of Disease Prevention and Health Promotion recommend 150 minutes of moderate aerobic exercise and two strength training sessions each week. Start on all fours, then lift your knees off the mat, raising your hips while keeping your heels flat on the floor for 30 seconds.

Warrior II pose is part of a group of asanas that vary in arm positioning and balance. Adding variety to your workout is an effective way to break out of an exercise rut and stay on track with your weight loss goals, according to the Mayo Clinic. Stand tall with your feet hip-width apart, turning your left foot 90 degrees away from you. Extend your right leg forward, bending your knee without letting it go past your right foot. Keep your arms parallel to the floor, with your right arm extending forward and your left arm going back. Hold this position for at least 10 seconds, working up to 30 seconds, then repeat on the other side to strengthen your legs and gently stretch your shoulders and chest.

The side plank pose targets your oblique muscles and strengthens your arms while engaging your core for balance. Start in plank pose, then lift your right hand off the floor, swinging it upward as you shift your weight to your left side. This pose can be challenging, but it’s one of the best for your abs! Aim to hold the position for 15 seconds before switching to the other side.

Chair pose engages the large muscles of your lower body, leading to greater calorie burn as your body works to keep them energized. This pose may seem easy until you try it. Stand tall and raise your hands above your head. Depending on your arm flexibility, keep them parallel or bring your palms together. Bend your knees until your thighs are as close to parallel to the floor as possible and hold for 30 seconds. This move works your arm and leg muscles while providing a nice stretch for your shoulders and chest.

Eagle pose offers numerous benefits in one move. It tests your balance and endurance while improving flexibility in both your upper and lower body. Stand tall with your arms extended in front of you, crossing your right arm over your left and bending your elbows toward your body. Simultaneously, wrap your left foot around your right ankle, balancing on your right foot. Hold for at least 15 seconds, then switch sides.

Different yoga postures target specific core muscles, as noted in a study by the University of Miami. The lord of the dance pose challenges your balance while working your abs. Stand tall with your weight evenly distributed, then shift it to the right as you bring your left leg behind you. Lean forward and reach back with your left hand to grasp your left foot, extending your right arm forward. Hold the position for 10 seconds or more before switching sides.

The wide-legged forward bend supports all the other moves identified for weight loss by enhancing your flexibility, allowing you to deepen the poses of other asanas. Stand with your feet about three feet apart and your hands on your hips. Fold forward, bending from your hips rather than your waist. Clasp your hands behind your back; the full pose involves placing your head on the ground. If this is difficult, you can use a yoga block to rest your head. Hold the position for up to a minute, using your hands to help you rise back up.

The locust pose is excellent for building strength in your back to support your core muscles and can also relieve lower back pain. Lie on your belly on your mat with your arms at your sides. Lift your upper body off the floor, raising your arms and squeezing your shoulder blades together. Keep your head facing forward and hold the position for 30 seconds. Release slowly to avoid straining your back. Remember, it’s essential to perform yoga poses correctly to prevent injury, as noted by Dr. Rachel Rohde, a spokesperson for the American Academy of Orthopaedic Surgeons.

While yoga may not be a traditional cardio workout, it can aid in weight loss by engaging multiple muscles. Even simple moves like mountain pose challenge your body. Poses that involve balance work your abs for even greater calorie burn, and as a bonus, they help you achieve a sculpted look.

If you’re interested in a comprehensive yoga workout program designed to enhance flexibility and promote weight loss, check out our Yoga Fat Loss Bible for Beginners. It includes everything you need to get started, featuring 50 fat-burning yoga poses with photos and instructions, a 6-week workout plan, a meditation guide, a flexibility guide, and more!

Start your weight loss journey with yoga today! If you enjoyed this article on the top 10 yoga workout videos for weight loss, please leave a comment or ask any questions below!