10 Yoga Poses for Weight Loss for Beginners

10 Yoga Poses for Weight Loss for Beginners

You can find a tonne of advice for losing weight online, but you shouldn't fall for empty promises. Trust yoga for weight loss instead, especially these 10 asanas, to help you lose weight.

The majority of us link yoga for stress relief, mindfulness and meditation. Yoga isn't only done for weight loss because it's all about doing things step by step. However, that is untrue. If yoga is practiced correctly and diligently, effects can be seen quickly. Not only can it improve your emotional and physical well-being, but it also quickly burns calories. That's why there are a lot of benefits of yoga for students, young and old individuals.

Don't we all want a toned body? Losing weight has become a major aim for all of us. Have we, not all, attempted severe dieting and rigorous exercise regimens? But we've fallen short. However, yoga is more beneficial for us than other workouts. Yoga exercises for weight loss are the ones which are the most preferable ones. And you would never fall short in choosing the form of poses as there are many yoga poses for weight loss.

Yoga is not similar to your daily gym workouts, as it helps you feel full, refreshed, and energized. Other than this, many dancing professionals perform yoga in their daily routine, as yoga for flexibility is one of its biggest benefits.

So let's discuss some yoga poses for beginners that will help you swiftly reduce weight and tone your body:

1. The Plank Position (Phalakasana)

There are a lot of benefits of yoga for women and men. Your core will benefit greatly from a plank pose. Although you might think it's easy, there are a lot of advantages. It is one of the main yoga poses for weight loss. Your core, shoulders, back, buttocks, thighs, and abs get stronger when you perform planks. To perform a plank, position yourself to perform a push-up, then elevate your body off the mat using the force of your hands, wrists, and elbows. Always relax your neck while doing this pose.

2. The Bow Posture (Dhanurasana)

Want to get in shape? There are many yoga poses for beginners, but the Bow posture is one of the easiest poses that can be helpful. Dhanurasana stretches your body and puts pressure on the stomach region. It also helps you stand more upright. It strengthens the arms, legs, hips, chest, back, and abdominals. The posture is done by relaxing your neck facing towards the ground, bending your knees, and then putting your hands on your ankle and remaining in that position. While doing this, your chest should not touch the floor with raised thighs. Try to maintain the stance for 20 seconds while breathing normally.

3. The Triangle Pose (Trikonasana)

Triangle pose yoga for weight loss is mainly performed by beginners. The main benefit of yoga for students, adults and old individuals is that it strengthens thighs, activates lower obliques, increases blood flow throughout the body, and eases back pain. Triangle poses yoga aids in burning the fat around your waist and abdomen; this pose can jump-start your weight loss regimen. In this, your right foot should be in a forward position having a 3-foot distance from your left foot. Then, crouch down and then move your left leg in its opposite direction and touch the ground with your left hand and face your right hand and arm toward the ceiling.

4. The Bridge Pose (Setu Bandha Sarvangasana)

Your feet should remain flat on the ground as you lie on your back and press down while bending your knees. Now lift your torso up and place your palm-down hand beneath your hips. You keep your neck and head flat on the ground. It is considered one of the best yoga exercises for weight loss because it targets the thighs, back, core and abdomen area. Other benefits of yoga for women are that it improves digestion and muscular tone, lessens the symptoms of menopause, hypertension, and menopause, and helps reduce blood pressure.

5. The Downward Dog Position (Adho Mukha Svanasana)

Adho mukha svanasana is the ideal pose of yoga for weight loss. While performing it, you can feel the burn even though it appears to be a resting stance. Start by placing your feet and hands on the ground. Now, try pushing your heels down and raising your knees off the floor to straighten your legs. Utilize your palm's pressure to push them to the ground. For ten seconds, hold the position.

6. Chair Pose

Chair pose is considered the best yoga for flexibility. The best exercise for your legs, the chair stance offers many advantages. Every chair posture, despite the fact that there are many variations, is excellent for building muscle. This pose specifically targets the muscles in your pelvic region and abdominal area. Begin by standing up, joining your hands. Then raise your arms in the air and flex your knees. This should be performed for at least half a minute.

7. The Warrior I Posture (Virabhadrasana)

A unique upper body workout is provided by the warrior I posture. It encourages balance and energizes the whole body. Begin with standing straight by spreading your legs. While doing this posture, your knees shouldn’t be bent. Now, crouch with your legs bent and turn your upper body sideways. Straighten your hand so it resembles a wing. Ten seconds should be spent in the position. This yoga pose for weight loss should always be done while keeping your back straight.

8. Boat Pose

As the name says, you should hold this stance with your body shaped like a boat. It is among the most recommended yoga poses for beginners. Despite being simple, balance is necessary to maintain the stance. This pose should be done with straight legs while sitting on the floor. During this, lift your legs using your hands for 10 to 20 seconds.

9. The Upright Bend Pose (Uttanasana)

This yoga is performed by standing straight and then touching the ground with your hands, keeping your knees straight. Your hamstrings, abdominal muscles, and digestion are all stretched in this position.

10. The Upward Dog Position

Stretch your hands forward, palms facing down, and below your shoulders as you lie on your stomach to accomplish this pose. Elevate your body up, look forward, keep your shoulders away from your ears, relax your glutes, elevate your knee and hip, and press your hands and feet into the mat. Stretching and balancing body weight are two excellent benefits.


For many, yoga for stress relief and weight loss is considered as its only advantage, but yoga is a centuries-old Indian discipline that is beneficial for the physical and mental strength of the body. The appropriate stretching of the entire body is another aspect of this spiritual ritual. Yoga is useful for promoting healthy weight loss with this end in mind. Bow position, Suryanamaskar, Trikonasana, etc., are some effective yoga poses for shedding pounds. In conclusion, practice these fantastic yoga poses for a more toned and fit physique. The main thing about yoga is that it is not recommended for pregnant women.


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