Beginner Yoga Poses for Weight loss – 21 Poses

Exercise Daily – Yoga is an ancient practice that has been around for thousands of years. It is known for its ability to promote physical, mental, and emotional well-being. Among its many benefits, yoga is also an effective tool for weight loss. In this article, we will explore 15 beginner yoga poses that can help you shed unwanted pounds, improve your overall fitness, and increase your sense of well-being.

Yoga is a holistic practice that can be used to promote weight loss, as well as the overall health and well-being of the entire body. It is a low-impact exercise that can be done by people of all ages and fitness levels. By practising yoga, you can burn calories, build strength and endurance, and reduce stress and anxiety.

Benefits of Yoga for Weight Loss

Before we dive into the poses, let’s take a look at some of the benefits of yoga for weight loss.

• Increases metabolism: Yoga can help boost your metabolism, which can help you burn more calories throughout the day.
• Reduces stress: Stress can lead to weight gain, as well as other health problems. Yoga can help reduce stress and anxiety, which can help you maintain a healthy weight.
• Builds muscle: Yoga poses can help build muscle, which can help increase your overall strength and fitness.
• Improves digestion: Certain yoga poses can help improve digestion, which can aid in weight loss.
• Promotes mindfulness: Yoga is a mindful practice that can help you become more aware of your body and your eating habits, which can help you make healthier choices.

Beginner Yoga Poses for Weight Loss

Now let’s take a look at 15 beginner yoga poses that can help you lose weight and improve your overall fitness. Here are 21 yoga asanas that may help you lose more weight than any intense workout.

1. Mountain Pose (Tadasana)

The mountain pose is a simple standing pose that can help improve your posture and strengthen your legs and core. To do this pose, stand with your feet hip-width apart and your arms by your sides. Engage your core and lift your chest towards the ceiling. Hold bridge pose for 30 seconds to 1 minute.

2. Downward-Facing Dog (Adho Mukha Svanasana)

Downward-facing dog is a popular yoga pose that can help stretch your hamstrings, calves, and spine, as well as strengthen your arms and shoulders. To do this Downward Dog pose, start on your hands and knees. Walk your hands forward and lift your hips towards the ceiling, coming into an inverted V or downward dog re-shape. Hold for 30 seconds to 1 minute.

3. Warrior I (Virabhadrasana I)

Warrior I, also known as Virabhadrasana I, is a powerful yoga pose that can be helpful for weight loss when practised regularly. This pose engages the core muscles and strengthens the legs, which can increase calorie burn and promote weight loss. By focusing on deep breathing and holding the pose for several breaths, the Warrior pose I can also help to reduce stress and improve mental clarity, which are important factors in weight management.

4. Warrior II (Virabhadrasana II)

Warrior II is a standing pose that can help strengthen your legs, hips, and core, as well as improve your balance and focus. To do this pose, start in the mountain pose. Step your left foot back and turn it out to a 90-degree angle. Bend your right knee and extend your arms out to the sides, coming into a lunge position. Hold the eagle pose for 30 seconds to 1 minute, then switch sides. View the best yoga pants in 2023.

5. Triangle Pose (Trikonasana)

The triangle pose is a standing pose that can help stretch your hips, hamstrings, and spine, as well as improve your balance and focus. To do this pose, start in the mountain pose. Step your left foot back and turn it out to a 90-degree angle. Extend your arms out to the sides and reach your right hand towards your right foot, coming into a triangle shape. Hold for 30 seconds to 1 minute, then switch sides.

6. Tree Pose (Vrksasana)

Tree Pose, also known as Vrksasana, is a standing yoga pose that can help with weight loss when practised regularly. This pose improves balance, strengthens the legs, and engages the core muscles, which can increase calorie burn and promote weight loss. By focusing on deep breathing and maintaining the pose for several breaths, Tree Pose can also help to reduce stress and improve mental clarity, which are important factors in weight management.

7. Plank Pose (Phalakasana)

Plank Pose, also known as Phalakasana, is a yoga pose that can be helpful for weight loss when practised regularly. This pose strengthens the core muscles, improves posture, and engages the whole body, which can increase calorie burn and promote weight loss. By focusing on deep breathing and holding the pose for several breaths, Plank Pose can also help to reduce stress and improve mental clarity, which are important factors in weight loss yoga and management.

8. Side Plank Pose (Vasisthasana)

Side Plank Pose, also known as Vasisthasana, is a popular yoga pose that can be beneficial for weight loss. This pose requires balancing on one hand while extending the other arm towards the ceiling, which engages the core muscles, arms, and legs. This intense pose helps to strengthen the obliques, glutes, and shoulders, while also toning the waistline. Side Plank Pose can also help to improve balance and increase overall body awareness.

9. Camel Pose (Ustrasana)

Camel Pose, also known as Ustrasana, is a popular yoga pose that can be beneficial for weight loss. This pose involves kneeling on the floor, arching the back, and reaching back to hold onto the ankles or heels. This pose stretches the chest, abdomen, and quadriceps while strengthening the back muscles. The deep stretch in the abdomen of the chair pose can help to stimulate the digestive system and boost metabolism, aiding in weight loss.

10. Cobra Pose (Bhujangasana)

Cobra pose, also known as Bhujangasana, is a yoga pose that can be effective for weight loss. This pose involves lying on your stomach with your hands placed beneath your shoulders, and then lifting your chest off the ground while keeping your pelvis and legs on the floor. This pose can help to strengthen the abdominal muscles, which can help to tone the stomach and waistline while losing weight.

11. Firefly Pose (Tittibhasana)

Firefly pose, also known as Tittibhasana, is a challenging yoga pose that can help with weight loss. This pose involves balancing on your hands while lifting your feet off the ground and extending your legs forward. Firefly pose requires a lot of core strength and balance, which can help to tone the abdominal muscles and improve posture.

12. Garland Pose (Malasana)

Garland pose, also known as Malasana, is a yoga pose that can be beneficial for weight loss. This pose involves squatting down with your feet close together and your hands in a prayer position at your chest. Garland pose can help to tone the muscles of the thighs, hips, and buttocks, which can contribute to a leaner lower body. If you have Glutes growing issue then check Why are My Glutes Not growing? The Top 3 Causes Of Glutes Weakness.

13. Half Pigeon Pose (Ardha Kapotasana)

Half pigeon pose, also known as Ardha Kapotasana, is a yoga pose that can be helpful for weight loss. This pose involves bringing one leg forward and bending it at the knee while extending the other leg back behind you and lowering your hips toward the ground. Half pigeon pose can help to stretch and release tension in the hips and glutes, which can become tight and stiff from prolonged sitting and sedentary lifestyles. You can also try Hypothyroidism Diet Plan for Weight Loss: Foods and Strategies.

14. Peacock Pose (Mayurasana)

Peacock pose, also known as Mayurasana, is a challenging yoga pose that can be helpful for weight loss. This pose involves balancing on your hands with your elbows bent and your abdomen resting on your upper arms. Peacock pose requires a lot of upper body strength and core stability, which can help to burn fat, tone the abdominal muscles and increase metabolism.

15. Crow Pose (Bakasana)

Crow pose, also known as Bakasana, is a yoga pose that can be helpful for weight loss. This pose involves balancing on your hands with your knees resting on the back of the twisted chair and your upper arms. Crow pose requires a lot of upper body strength and core stability, which can help to tone the abdominal muscles and increase metabolism.

16. Dolphin Pose (Ardha Pincha Mayurasana)

Dolphin pose, also known as Ardha Pincha Mayurasana, is a yoga pose that can be helpful for weight loss. This pose involves starting in a downward-facing dog pose and then lowering body weight with your forearms to the ground while keeping your elbows directly beneath your shoulders. A Dolphin pose can help to strengthen the arms, shoulders, and upper back, which can support a more active lifestyle and burn more calories. You may love to visit Best Workouts For Women Over 40.

17. Feathered Peacock Pose (Pincha Mayurasana)

The feathered Peacock pose, also known as Pincha Mayurasana, is a yoga pose that can be helpful for weight loss. This pose involves balancing on your forearms with your elbows directly beneath your shoulders while lifting your legs off the ground and extending them upwards. A feathered peacock pose can help to strengthen the arms, shoulders, and upper back, which can support a more active lifestyle and burn more calories. This pose can also help to improve digestion and stimulate the internal organs, which can aid in weight loss by improving metabolism and reducing constipation.

18. Revolved Triangle Pose (Parivrtta Trikonasana)

Revolved triangle pose, also known as Parivrtta Trikonasana, is a yoga pose that can be helpful for weight and belly fat loss. This pose involves starting in standing forward folds, then twisting one arm and extending it upwards while pressing the opposite hand into the ground. Revolved triangle pose can help to stretch and tone the abdominal muscles, which can increase metabolism and aid in weight loss.

19. Seated Forward Fold (Paschimottanasana)

Seated forward fold, also known as Paschimottanasana, is a yoga pose that can be helpful for weight loss. This pose involves sitting on the ground with your legs extended in front of you, then folding forward from the hips and reaching towards your toes. A seated forward fold can help to stretch and tone the abdominal muscles, which can increase metabolism and aid in weight loss. Additionally, this pose can help to improve digestion and stimulate blood circulation to the internal organs, which can aid in weight loss by improving metabolism and reducing constipation.

20. Sun Salutation (Surya Namaskar)

Sun salutation, also known as Surya Namaskar, is a series of yoga poses that can be helpful for weight loss. This sequence involves a combination of forward bends, lunges, and downward-facing dog poses, all done in a flowing motion while focusing on deep, rhythmic breathing. Sun salutations power yoga can help to increase heart rate, which can burn calories and promote weight loss.

21. Boat Pose (Navasana)

Boat pose, also known as Navasana, is a yoga pose that can be helpful for weight loss. This pose involves balancing on the sitting bones with the legs lifted and extended in front of you while holding onto the back of your thighs with your hands. Boat poses can help to strengthen the abdominal muscles, which can increase metabolism and aid in weight loss. Additionally, this pose can help to improve digestion and stimulate the internal organs, which can aid in weight loss by improving metabolism and reducing constipation.

Conclusions

The 21 yoga poses discussed in the topic include various standing, seated, and reclining poses that target different muscle groups and help improve body awareness. These poses can be practised at home or in a yoga class with the guidance of a trained instructor.

However, it is important to note that while yoga can aid in weight loss, it should not be the sole method relied upon for significant weight loss. A healthy diet and regular exercise routine are also crucial for achieving weight loss goals.

FAQs – Beginner Yoga Poses for Weight loss

Can you lose weight with beginner yoga?

Yoga helps to get you started in weight loss and helps you stay active. Comparing it with HIIT (high-intensity interval training). It is a highly intensive, highly popular exercise that is generally only done one time every two weeks.

Is 30 minutes of yoga a day enough to lose weight?

Yoga can help reduce your weight in 30 seconds. If you continue to practice regularly 3-7 times a week, it will help reduce your weight in a certain period of time. A weight gain is more likely because the body requires more effort to move.

What type of yoga is best for overweight beginners?

When a yoga class is not available, explore the beginner’s level gentle Hatha practice. I love yoga. Because teachers have been trained in different skill levels and body styles, these kinds of classes are easily accessible.