These 12 simple yoga poses for weight loss will help you achieve your fitness goals faster to lose that extra pound that you want to get rid of!
Yoga has been known for a long time to be an exercise for the mind and soul, I certainly did think so…
But it is so much more
It also helps shed excess weight.
Let me ask you a question…
How many people have you seen in a yoga class with 100% body fat? If you’ve entered a yoga class, you’ll notice that 99% of those people have slim, toned body.
This is because yoga is a powerful tool for weight loss when done regularly and correctly.
There are some yoga positions that make your body shake and burn; this means you’re engaging your muscles and when you engage your muscles, it speeds up your heart which burns calories and fat in your body.
Yoga Poses for Strength, Flexibility & Weight Loss
So, here I’m going to show you the yoga poses for weight loss that you can do on a regular basis to lose the excess weight in your body.
1. Warrior I
Warrior 1 is normally performed with warrior II and Warrior III (see below). This means it is performed as a flow.
This routine is an important pose for weight loss and you should try to do this regularly and not neglect it.
Try to put your front knee at a 90 Degrees angle, but if you’re a beginner, your stance may be slightly above 90 Degrees, which is okay. And as you progress, you can then make it a complete 90 Degrees.
Your back foot should be pointed outwards in a straight line like the picture above.
Raise your hands and try to straighten your body.
This is a great yoga pose for weight loss as it helps to tone and strengthen the muscles on your arms, back, thigh and shoulder.
Hold this pose for about 30 seconds and transition to Warrior II. Note that if you start to shake it means it is working.
You can hold the pose longer if you want fast results.
Repeat this pose for the other side of your body.
2. Warrior II
The difference between this pose and Warrior I is that you bring your arms to your side, outstretched.
Also, make sure your chest and lower torso faces the same direction as your back foot.
Your front knee should still be in its 90 Degree angle.
Try to hold this position for 30 seconds or more depending on your endurance level. But it must be at least 30 seconds.
Whenever I perform this particular pose, I usually feel burning sensations under my arms, under my front foot thigh and behind my back foot.
This obviously means something is going on and that the pose is working. The calories and fat is burning away.
Do this for the other side.
3. Warrior III
This particular pose is very challenging and if you’re up to it, you can do it regularly.
With this pose, you’ll have to maintain balance in your legs, back and core muscles while holding this pose.
It may look like an easy pose to make, but for beginners this can be a very hard position to hold for a few seconds.
I have never tried this position until just now, I wasn’t sure of how I would explain it to you so I decided to try the pose myself and here’s the easiest way I noticed you can do it.
Stand straight on your two legs, bend forwards 90 Degrees and stretch your arms in front of you. Make sure the arms are straight.
Then raise one of your legs backwards to be on the same level with your outstretched arms.
Keep this position for at least 30 seconds and repeat with the other side of your body.
4. Boat Pose
This particular pose works directly with your stomach, helping you lose weight in your belly.
You’ll notice that your ab muscles are working hard when you hold this pose for some time.
This pose requires that you have strong abs so you can keep yourself up; so, as you try it regularly your abs will become stronger and sexier.
Sit down on your yoga mat, raise your legs as high as you can, don’t over-strain yourself… yoga is supposed to be relaxing… then raise your hands to try and touch your toes while in the air.
Hold that position for 30 seconds or more depending on your level of endurance.
You will begin to feel your stomach burn and you may also begin to shake. Remember, shaking during yoga is okay as it means your body is working to burn the fat. In this case, your stomach fat is burning.
5. The half boat
This pose is just like the boat pose with one small change. Instead of raising your legs and arms like in the boat position, you bend your knees to a 90 Degree angle, and then stretch your arms also to act as if you want to touch your toes, like in the boat position.
Note: In all of these yoga poses, make sure your feet are outstretched like in the image to your left.
It also helps you strengthen your core.
Don’t forget to point out your toes.
Keep your spine straight and hold the position for 30 seconds or more.
Also, remember to breathe well as you do this.
6. The Chair Pose
The chair pose is basically holding a squat position, this means that it really works on your hamstrings and calves and makes them burn when you hold this position, meaning you burn calories when in this position.
To perform this position, you “sit” down on an imaginary chair, raise your arms straight above your head, inhale as you do so and keep the position for at least 30 seconds. In time you will begin to feel the burning sensation in your calves and hamstrings.
Keep your feet together.
Be sure that you can still see your feet in front of your knees, if you can’t, you’ve bent too far; but still, you can bend as far as you want for maximum results.
Tuck your hips slightly in and don’t over arch your back.
Hold for 30 seconds or more.
7. Downward Dog
This baby will burn your calves and hamstrings.
As you perform this pose, you will feel a stretch on your hamstrings and calves which means its burning calories in your body.
It’s a little like the wide-legged forward bend but in this particular pose, instead of holding your ankles; you place your hands in front of you.
Stretch your legs 3-4 feet apart, bend at the hips until your hands touch the floor, now extend your hands to the front some more to get a good upside-down V-Shaped form.
Hold this position for at least 30 seconds. Also, remember to breathe properly between poses.
This pose can also be called “the Cobra”, I prefer to call it “Cobra” because of the stance.
Take a quick look at the downward dog and see how you can transition to the cobra pose.
As you are in the cobra position, leave your hands where they are, and stretch your legs backwards to make it lie parallel to the floor, now try to make the upper part of your body stand up straight. Hold the position.
This pose stretches your body and belly very well for weight loss in those regions.
Don’t forget to keep your toes out-stretched and breathe through the pose.
This pose will make your arms, shoulders, abs and body work really hard.
You should make sure your body is in a straight line.
This pose has always been the toughest for me for as long as I can remember.
I never seem to be able to hold it for a minute before my whole body begins to shake.
But the way I do it, instead of using my palms to hold myself up, I use my elbows.
Don’t think this pose is easy to do, I know it looks easy but it’s not. Or, maybe it’s just me.
Do this pose and try to hold it for 30 seconds or more.
By the way, if you can do one minute without shaking, let me know in the comment section on how you did it, what special method you tried because I am determined to beat this pose.
10. The Mountain Pose
This pose is pretty simple as you can see from the image above. It is the bases for all standing positions.
Stand on your feet. Make sure your legs are together and your hands on your sides.
Let your big toes touch each other and your heels apart from the other.
Lift and spread your toes wide, releasing them down to the ground, and root down through all four corners of your feet — the big toe mound, pinky toe mound, and the two outer edges of your heels.
Engage your thighs to lift your kneecaps slightly but don’t overextend your knees. Gently draw your energy in toward the mid-section of your body.
Find a neutral pelvis by lengthening your tailbone down toward the floor.
Draw your low ribs in to your body and press your shoulder blades into your back, lifting your sternum. Move your shoulders away from your ears and broaden your collarbones.
Relax your arms by your sides and turn your palms to face forward to open up through your chest.
Bring your chin parallel to the floor and soften your face and jaw. Get tall from the soles of your feet up and out through the crown of your head.
Remain in the pose for 5 to 10 breaths.
11. Child’s Pose
Start by going on your hands and knees.
Spread your knees wide apart but let your big toes touch each other.
Rest your butt on your heels.
Stretch your hands in front of your body with your palms touching the mat.
Try and make your forehead touch the mat (If your forehead can’t reach the mat, that’s okay. Just reach the point you are comfortable with and as you continue, soon you would be able to touch the mat).
Hold the pose for 5-10 breaths.
12. Tree Pose
You see how the mountain pose can be a basis for all standing positions?
You can migrate from the mountain stand into the tree pose.
From the mountain pose, raise one of your legs and rest it on the other leg. (The sole of your raised foot should rest on the inner thigh of the grounded foot).
Hold the position for about 5-10 breathes.
When performing these poses don’t forget to breath well.
Yoga is meant to be relaxing.
You will need to change legs after your 5-10 breaths.
Conclusion: yoga poses for weight loss
These 12 simple yoga poses for weight loss will be of great help to you when you start using them to lose weight.
Do these yoga poses for weight loss everyday and you will notice that your body is getting tight and toned.
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