Looking for an alternative workout to lose weight? Yoga is the best solution. It's less intense but it helps to burn fats. Here are 17 yoga poses for weight loss!

Yoga Poses For Weight Loss: 17 Asanas to Start Losing Weight

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Most people do not associate yoga with weight loss because they think you’re just doing awkward poses.

What they don’t know is that these poses will put a strain on your muscles which causes them to rip. When the muscles rip, your body will rebuild them with stronger muscles. This process will require energy and the fat in your body is a good source for it.

This is when you start burning fat. Burning calories can also be done with yoga!

This list is a compilation of some of the best yoga poses for losing weight easily. If you find yourself having a hard time doing some of these poses, don’t worry about it. Some of them take months or years before it can be done effortlessly.

Doing yoga is like a full-body workout which will trigger some of your muscles that you might not have been using all these years.

Watch each of the videos before attempting the yoga poses. Most poses are for everyone, just a few are meant only for the advanced yogi.

Without further ado, here are the yoga poses for weight loss!

We recommend getting a non-slip yoga mat to help better support you as you deepen and hold these yoga poses. For beginners, this yoga mat is especially for you too! It has a body alignment system that can help keep your body in proper alignment by adjusting your hands and feet to an accurate position.

1. Half Moon Pose – (Ardha Chandrasana)

Beginner’s Tips:

You can use the wall to have a better sense of your balance and alignment!

Benefits:

  • Improves sense of balance
  • Improves digestion and relieves stress
  • Strengthens the abs, ankles, thighs, butts, and spine
  • Stretches the hamstrings, calves, shoulders and spine

2. Seated Forward Bend – (Paschimottanasana)

Beginner’s Tip:

Most of the time, yoga beginners that aren’t very flexible may experience tightness in the backs of the legs. Because of this, you won’t be able to reach forward as much and look like sitting up straight.

This is completely normal.

Beginners can hold on to a yoga strap (this one has adjustable buckles and non-slip cotton webbing that is flexible and durable for any yoga stretches) around the feet to assist them. If you’re particularly stiff, you can place a rolled-up yoga blanket underneath your knees.

Benefits:

  • Improves digestion
  • Soothes headache and reduces fatigue
  • relieve stress and mild depression
  • Increases appetite and reduce obesity

3. Frog Pose – (Bhekasana)

Beginner’s Tips:

Support the lift of the upper torso with a bolster under your lower ribs!

Benefits:

  • Stretches the ankles, thighs, abs and chest
  • Strengthens the muscles of your back
  • Improves posture

4. Hand-to-Big-Toe Pose – (Utthita Hasta Padangustasana)

Beginner’s Tips:

Some of you might be struggling to hold this pose while standing. You can use a chair to support your raised leg by placing your leg on the top edge of the chair back (padded with a  yoga blanket so you don’t hurt your heels).

Benefits:

  • Stretches the backs of the legs
  • Strengthens the ankles and legs
  • Improves your balance

5. Supported Shoulderstand – (Sarvangasana)

Beginner’s Tips:

Some beginners may have a hard time going up to the shoulder stand. You can use a wall to aid you in the beginning until you get the hang of it.

First, lie on the yoga mat with your butt sitting on the wall like your forming an L-shape.

Then, slowly press your feet against the wall to lift your pelvis up. Clasp your hands under your body and adjust your arms until they straighten.

Lift your butt away from your lower back until your torso is perpendicular to the floor.

Benefits:

  • Tones the legs and buttocks
  • Improves Digestion
  • Calms nerves
  • Reduces fatigue and anxiety

6. Locust Pose – (Shalabhasana)

Beginner’s Tips:

If you can’t lift up both legs together, raise one and hold it for a few seconds, then lower it and repeat with the other.

Benefits:

  • Strengthens the muscles of the back, butts, arms and legs
  • Stretches the shoulders, belly, chest and thighs
  • Improves posture and relieves stress

7. Eagle Pose – (Garudasana)

Beginner’s Tips:

Remember to shift your balance on your standing leg. Keep the standing leg bent. If you’re having trouble standing with just one leg, you can have the other leg down with the toes touching the floor.

Benefits:

  • Strengthens the thighs, hips, shoulders, upper back, ankles and calves
  • Improves concentration
  • Improves sense of balance

8. Boat Pose – (Nauka Chalan)

Beginner’s Tips:

In the beginning, you might have trouble holding this pose. You can use your hands to support your legs by holding them. Once you get used to it, slowly remove your hands from your legs.

Benefits:

  • Strengthens the abs, hips and spine
  • Improves digestion
  • Relieves stress

9. Bow Pose – (Dhanurasana)

Beginner’s Tips:

Beginners may find it hard to reach the feet with their hands due to a lack of flexibility. You can start off by holding just one side of your foot and practice lifting up your body.

Alternatively, you can use a yoga strap as an extension for both of your feet. Your hands can hold onto the straps instead while slowly building up the flexibility.

Benefits:

  • Stretches the ankles, thighs, chest, abs and the entire front of the body
  • Strengthens the muscles of the back body
  • Improves posture

10. Warrior Pose I – (Virabhadrasana I)

Beginner’s Tips:

As you come up, try not to come up with a straight back. Instead, look at your own navel, curl your tailbone underneath and roll up through the back body.

Benefits:

  • Stretches the chest, shoulders, neck and belly
  • Strengthens the muscles of the back, shoulders and arms
  • Strengthens and stretches the ankles, calves, and thighs

11. Half Spinal Twist Pose – (Vakrasana)

Beginner’s Tips:

Beginners often become rigid in this pose. The key to this yoga pose is to relax into the twist. You may close your eyes and focus on your breath. Concentrate on the pose and enjoy the deep stillness.

Benefits:

  • Stretches the hips, shoulders, back and neck
  • Helps reduce fat in the belly
  • Strengthens and energizes the spine

12. Wind-releasing Pose – (Pavanmuktasana)

Beginner’s Tips:

Keep your butts lifted up, but try to have your lower back be grounded on the floor.

Benefits:

  • Strengthens the muscles in the back, abs, arms and legs
  • Improves digestion
  • Eases the tension in the lower back.
  • Burns fat in the thighs, butts, and abdominal area.

13. Hand Under Foot Pose – (Padahastasana)

Beginner’s Tips:

Don’t worry if you cannot do this yoga pose with straight legs. It is much more important to practice placing your hands under your feet when doing this pose.

Benefits:

  • Stretches the back, hamstrings and wrists
  • Relaxes and relieves the tension at neck and shoulders
  • Improves digestion
  • Calms the mind and soothes the nervous system

14. Supported Headstand – (Sirsasana)

Beginner’s Tips:

Do this pose against the wall, so you will have the wall to support you.

Benefits:

  • Strengthens the arms, spine and legs
  • Tones the abdominal region
  • Calms the brain and relieves stress
  • Improves digestion

15. Plow Pose – (Halasana)

Beginner’s Tips:

If you feel that your neck is overstretching, it may be that your shoulders are too far away from your ears. Lift your shoulders slightly towards the ears to keep the neck soft.

When on the plow pose, keep your gaze onto the ceiling and avoid turning your head to the side.

Benefits:

  • Stretches the shoulders and spine
  • Calms the brain and therapeutic for backache, insomnia and headache
  • Reduces stress and fatigue
  • Stimulates the abdominal organs

16. Chair Pose – (Utkatasana)

Beginner’s Tips:

To stay in this pose correctly, you can perform it near a wall. With your back facing the wall (a few inches away), bend into the position and make sure that only your tailbone touches the wall.

Benefits:

  • Strengthens the thighs, calves, ankles and spine
  • Stretches chest and shoulders
  • Stimulates the abdominal organs

17. Side Plank Pose – (Vasisthasana)

Beginner’s Tips:

One easy way to enter into the full posture is to bend your elbow to the side a little and straighten your hands as you come up to the full posture.

Benefits:

  • Strengthens the arms, wrists, legs and abs
  • Improves sense of balance

Weight Loss Starts Today!

Take out only 25 minutes a day to do a yoga workout. Be consistent with it. The more consistent you are, the easier to see results that you want.

If you still have doubts about yoga poses for weight loss, you can give it a try for a month and see how things go!

Yoga also has many other benefits. Most people use yoga to increase flexibility, relieve mental stress and improve their posture.

Did we miss any of your favorite yoga poses in this list? Comment below and share with us! We would love to hear about it!

Get Serious About Losing Weight With Yoga!

If you’re seriously thinking about losing weight, we recommend Zoey Bray-Cotton’s “Yoga Burn” program! This is a program aimed specifically at women who are trying to lose weight!

yoga burn program

This follow-along online yoga program is designed to help you lose weight. With each phase that you will need to go through, you will be taught and explained to very clearly and professionally. For beginners, this is perfect for you! It’s super straightforward and very easy for anyone to follow.

It includes three phases with videos that can be easily downloaded on your phone or computer. Now you get to do this yoga program in the comfort of your own home! No more stressing about driving to yoga classes and trying to fit yoga classes into your busy schedule. Now you can create your own schedule!

All you’ll have to do is roll out your yoga mat in your living room and open up your laptop or cell phone!

The “Yoga Burn” program is the perfect solution to both losing weight and improving flexibility. It’s your next step to live a healthy lifestyle. It’s time to feel much healthier, stronger and thinner! It’s definitely worth giving it a shot!

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