Looking for effective yoga poses to help with weight loss? You’re in the right spot! One of the greatest benefits of yoga is that it not only aids in weight loss but also helps build muscle and enhance flexibility.
Yoga is often described as a way to “burn fat without breaking a sweat!” But is that really the case? We’re here to confirm that it absolutely is! Yoga offers numerous advantages, including weight loss.
While the physical practice helps burn calories, the real key to weight loss through yoga lies in its mental benefits. We all know that stress can lead to unhealthy eating habits. Yoga significantly reduces stress, which helps you make healthier choices and lowers cortisol levels. Cortisol, the stress hormone, is linked to weight gain, so reducing it can naturally support weight loss.
On the physical side, remember that you’ll get out of yoga what you put into it. Anyone can go through the motions without truly engaging. Yoga is about pushing your mind and body to new limits. If you challenge yourself, you’ll burn more calories and lose more weight.
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The term “asana” comes from Sanskrit and translates to “pose” or “posture,” referring to a yoga pose. It literally means “to be in a comfortable seated position,” originating from ashtanga yoga, which emphasizes both physical effort and mental relaxation.
Practicing these asanas will enhance your awareness both internally and externally. The poses listed below include their Sanskrit names. Many poses will instruct you to “repeat on the other side,” indicating that they work one side of the body at a time. Always perform the pose on both sides to develop strength and flexibility evenly.
Traditionally, your hands should touch the floor in front of you in this pose, but we enjoy the added shoulder stretch! Spread your feet 3-4 feet apart and bend forward at the hips, not the waist. Keep your back as straight as possible while bending; avoid hunching forward. If done correctly, you’ll feel a strong stretch in your hamstrings. Practice in front of a mirror to ensure proper form.
Hold for 5-6 breaths. If you feel comfortable, clasp your hands behind your back and try to lift them toward the ceiling for an extra stretch in your arms and shoulders. This pose is excellent for stretching the hips, especially for those who spend long hours sitting at a desk. It will also improve your flexibility for splits if that’s a goal of yours.
Remember, your hands can be placed wherever you prefer in this asana, and their position affects which muscles you stretch. Raising your arms and tilting them back will stretch your back and hips, while lowering them to your sides will target the lower back. You can also rest them on your knee, though this won’t provide as deep a stretch in the hips.
Ensure your front knee is as close to a 90-degree angle as possible. Hold for 30 seconds, then repeat on the other side.
This asana is fantastic for weight loss as it directly engages your core! You’ll feel your abdominal muscles working hard to maintain the pose. Place your palms on the ground for balance and lift your legs first. Once stable, raise your arms parallel to the ground. If this feels too easy, try leaning back slightly to increase the distance between your knees and chest. You should feel your abs burning if you’re doing it right! Hold for 30 seconds.
If you’re comfortable, try straightening your legs for an added challenge. This is the full boat pose, which is much harder to balance in.
It’s no surprise that some form of the “plank” made our list of yoga poses for weight loss. Plank variations are excellent for strengthening the abs! Start in a standard plank position with your palms on the mat, shoulder-width apart, and toes together. Tilt your feet to the left so that the outer right side of your right foot touches the mat, with the left foot resting on top.
Shift your weight onto your right hand and lift your left arm straight up toward the ceiling. Your hips and shoulders should be aligned, not leaning forward or backward. Hold for 30 seconds, then switch sides.
Don’t underestimate tree pose; it’s more challenging to balance than it appears! Place your left foot on the inside of your left thigh while keeping your back straight. Your body may lean forward, so pull your shoulders back. Press your hands together at your heart for balance, then lift them above your head with palms facing up. Hold for 30 seconds, then switch sides.
If needed, keep your right hand on the floor next to your left foot for support while getting into this pose. Aim to keep your front knee bent at a 90-degree angle and your outstretched leg straight. Rest your right elbow on your left knee and bring your hands together, pressing them into each other to deepen the stretch in your back and shoulders. Engage your core for an extra workout! Hold for 5-6 breaths or up to 30 seconds, then switch sides.
This pose is like a squat hold and deserves a spot among the yoga asanas for weight loss. You’ll feel it in your quadriceps. Keep your feet together and arms straight above you as you lower into a squat. Ensure you can see your feet in front of your knees; if not, your knees are too far forward. Tuck your hips in slightly and avoid arching your back too much. Aim to get your thighs parallel to the floor without compromising your form. Hold for 30 seconds.
Warrior I is often practiced as part of a flow with Warrior II and Warrior III. This sequence is crucial for weight loss and shouldn’t be overlooked. Warrior I resembles a high lunge, but the back foot is angled outward instead of tucked under. Try to keep your front knee at a 90-degree angle, though beginners may find their stance slightly higher. Hold for 30 seconds, then transition into Warrior II.
From Warrior I, extend your arms out to the sides while turning your chest and hips to face the same direction as your back foot. Again, aim for a 90-degree angle with your front knee, and keep your arms parallel to the floor. Hold for 30 seconds, then move into Warrior III.
Warrior III is the most challenging of this sequence. It may look simple, but maintaining proper form for more than a few seconds can be tough for beginners! From Warrior II, twist your chest to face forward and extend your arms straight out for balance. Beginners may need to bring the back leg closer to the front for stability before lifting it. Bring your palms together at your chest as you lift your leg, which helps with balance. Once in position, slowly raise your arms forward. The back toes should ideally be pointed, but beginners can work on this over time. It takes practice to improve your form in this asana, so use a mirror and practice regularly. Hold for 30 seconds, then repeat the entire sequence on the other side.
This pose is considered an inversion since your body is upside down! Inversions like headstands, forearm stands, and handstands can make yoga practice exciting! Start by lying on your back with your knees bent and feet in the air. Press your hands flat on the ground and roll backward onto your upper back. As you do this, place your hands on your lower back, just above your hips, for support. Slowly extend your legs toward the ceiling.
For beginners, if you struggle to stay up, place your hands on your hips for better support. Hold for 5-6 breaths, working toward 30 seconds.
This is one of the easier yoga poses for weight loss, but it’s effective and feels great! From a standing position, grab your left ankle with your left hand. Shift your weight forward and place your right hand on your right knee for support. As you lean forward, arch your back and press outward with your left foot. Tilt your tailbone back to support the arch. When comfortable, raise your right arm forward while keeping your left leg straight. Hold for 30 seconds, then switch sides.
While this is a more advanced yoga pose for weight loss, practicing it will help you burn calories and build arm strength! Start in a low squat with your hands on the mat, fingers spread wide, and knees wider than your arms. Rise onto your tiptoes and place your knees on the edges of your upper arms. Your knees should be closer to the edges of your upper arms, not directly on them. Gradually shift your weight forward until your toes barely touch the ground. First, try lifting one foot, then the other. Keep your back rounded and core engaged. The goal is to eventually hold the pose and straighten your arms completely. Practice this several times a day to build strength and balance!
Those were 13 yoga poses for weight loss! We have one more pose to share, not for weight loss, but as a resting pose. Yoga can be demanding on your muscles, especially when stretching or working underused muscles. Use child’s pose whenever your body needs a break, particularly after backbends like lord of the dance pose or wheel pose.
Bend your knees and sit lightly between your heels, with your knees wide apart. Rest your forehead on the ground in front of you. Your arms can be behind you or stretched out in front. This is a complete relaxation pose; focus on resting any sore areas. Hold for 5-6 breaths or as long as needed before moving on to the next pose. Child’s pose is often practiced at the end of a session to cool down or reflect.
Remember, the hardest part of yoga is simply getting on the mat each day! Your health and well-being should always come first. If you enjoyed these poses for weight loss and are ready to stop feeling self-conscious about your body, check out our Yoga Fat Loss Bible for Beginners!
It includes everything you need to get started, such as a complete 6-week workout plan, a flexibility guide, and a beginner’s meditation guide! It’s a fantastic resource for those looking to lose weight, increase flexibility, and relieve aches and pains through a calming yoga practice. It will show you how to effectively reduce stubborn body fat with a regular yoga routine and features the top 50 fat-burning yoga poses every beginner should learn.
Click here to explore the Yoga Fat Loss Bible. Always remember that the most challenging part of yoga is getting yourself on the mat! If you found this article on the best yoga poses for weight loss helpful or have any questions, feel free to leave a comment below!
