7 Yoga Poses for Weight Loss | Yoga for Overweight Beginners

Yoga poses for weight loss and overweight beginners are your best option if you are starting your goal to lose weight. We will explore various yoga exercises tailored specifically for weight loss, catering to beginners and experiences yogi alike.

7 Beginner Yoga Poses for Weight Loss

Yoga for Weight Loss: A Gentle Introduction

For those new to yoga or carrying a bit of extra weight, It is essential to begin with beginner-friendly poses. Basic yoga asanas, such as Mountain Pose (Tadasana) and Downward-Facing Dog (Adho Mukha Svanasana), can gently kickstart your weight loss journey without overwhelming your body.

Yoga Moves for Weight Loss: Finding Your Flow

Creating a flow that seamlessly combines yoga moves for weight loss can significantly enhance the effectiveness of your practice. Sun Salutations (Surya Namaskar) are a fantastic way to build heat and engage multiple muscle groups, promoting calorie burning and increased metabolism.

Best Yoga Poses for Weight Loss: Targeting the Core

One of the common areas people want to address during weight loss is the belly. Yoga poses like Boat Pose (Navasana) and Plank Pose (Phalakasana) specifically target the core, helping to tone abdominal muscles and reduce belly fat.

Yoga Asanas for Weight Loss: Balancing Mind and Body

Weight loss is not just about physical exertion; It is also about finding balance in your mind and emotions. Poses like Tree Pose (Vrikshasana) and Warrior Pose (Virabhadrasana) encourage stability, focus, and mental clarity, creating a holistic approach to weight management.

Yoga Routine for Weight Loss: Consistency is Key

Consistency is crucial when incorporating yoga into your weight loss journey. Designing a personalized yoga routine that includes a mix of strength-building poses, flexibility-enhancing stretches, and calming meditation can contribute to gradual and sustainable weight loss.

Yoga to Lose Weight: Mindful Eating and Self-Awareness

Yoga extends beyond the mat and into your lifestyle choices. Practicing mindfulness and awareness during meals can prevent overeating and promote healthier eating habits, complementing the physical benefits of yoga poses.

Yoga for Overweight Beginners: Embracing Your Journey

Embarking on a yoga journey as an overweight beginner may seem challenging, but yoga is inclusive and adaptable. Start with gentle poses, listen to your body, and gradually progress. The key is to celebrate every small achievement along the way.

7 Beginners yoga poses to lose weight

7 Yoga Exercises for Weight Loss

Here are the best 7 yoga poses for weight loss you can start from today:

1. Plank Pose Yoga for Weight Loss:

Engaging in Plank Pose requires the activation of various muscle groups, increasing overall metabolism. This boost in metabolism, in turn, encourages the body to burn more calories both during and after the practice, contributing to weight loss efforts. As a dynamic full-body exercise, Plank Pose becomes a calorie-burning powerhouse, making it an effective addition to a weight loss-focused fitness routine.

How to Perform Plank Yoga Pose:

  • Begin on your hands and knees in a tabletop position. Ensure your wrists are directly under your shoulders, and your knees are under your hips.
  • Place your hands firmly on the mat, spreading your fingers wide for stability. Your palms should be pressing down, and your fingers pointing forward.
  • Step your feet back one at a time, extending your legs behind you. Keep your toes tucked under, and your body should form a straight line from your head to your heels.
  • Tighten your abdominal muscles, drawing your navel toward your spine. Ensure your hips are in line with your shoulders, avoiding sagging or lifting them too high.
  • Keep your neck in a neutral position by looking slightly forward. Avoid letting your head drop or lifting it too high.
  • Hold the Plank Pose for as long as comfortable, ideally starting with 15-30 seconds and gradually increasing over time. Remember to breathe steadily throughout.
  • Gently lower your knees to the mat to release the pose, returning to the tabletop position.

2. Trikonasana (Triangle Pose): A Weight Loss Ally

Trikonasana, the Triangle Pose offers a unique combination of stretching and strengthening benefits to aid weight loss. This dynamic yoga pose engages multiple muscle groups, including the thighs, hips, abdomen, and obliques. Trikonasana supports weight loss by addressing key factors such as digestion and stress. The pose involves a gentle twist that stimulates the abdominal organs, aiding in the digestion process and promoting a healthy metabolism.

Step by Step Triangle Pose Yoga for Weight Loss

How to Do Trikonasana:

  • Begin by standing with your feet about three to four feet apart, depending on your height. Ensure your right foot is pointing forward, and your left foot is turned slightly inward.
  • Extend your arms parallel to the floor, palms facing down. Keep your shoulders relaxed.
  • Shift your hips to the left as you reach your right hand down towards your right shin or the floor. Simultaneously, lift your left arm up, creating a straight line from the tips of your fingers to your shoulders.
  • Turn your head to look either straight ahead or up at your left hand, depending on your comfort and flexibility.
  • Hold the pose for 30 seconds to one minute, breathing deeply. Inhale as you lengthen your spine, and exhale as you deepen into the stretch.
  • Come back to the standing position and repeat the steps on the opposite side.

3. Downward Dog: A Dynamic Pose for Weight Loss

downward dog pose yoga for weight loss

Downward Dog, or Adho Mukha Svanasana, is an excellent addition to a weight loss-focused yoga routine. This pose engages multiple muscle groups, including the arms, shoulders, back, and core. Downward Dog is a full body stretch that not only improves flexibility but also promotes muscle toning. The elongation of the spine and engagement of the core stimulate metabolism, aiding in calorie burning and contributing to weight loss efforts.

Steps to Perform Downward Dog:

  • Begin on your hands and knees in a tabletop position, with wrists directly under your shoulders and knees under your hips.
  • Spread your fingers wide, pressing firmly into the mat. Tuck your toes under, lifting your knees off the ground.
  • As you exhale, lift your hips toward the ceiling, straightening your legs. Your body should form an inverted V shape.
  • Try to press your heels toward the floor, but It is okay if they don’t touch. Keep a slight bend in your knees if needed.
  • Extend your arms fully, keeping them shoulder-width apart. Your spine should be straight, and your head should be positioned between your arms, looking back toward your feet.
  • Draw your belly button toward your spine, engaging your core muscles. This helps to maintain stability and support the lower back.
  • Hold the pose for 30 seconds to one minute, breathing deeply. Inhale through your nose and exhale through your mouth.
  • To come out of the pose, bend your knees and return to the tabletop position.
Related:   3 Beginners Hip-Opening Yoga Poses

4. Bridge Pose: Elevate Your Weight Loss Journey

Bridge Pose, or Setu Bandha Sarvangasana, engages the muscles of the core, buttocks, and thighs, offering a powerful workout for these areas. As you lift your hips towards the ceiling, Bridge Pose stimulates the thyroid gland, which plays a crucial role in metabolism regulation. This activation of the thyroid can enhance the body’s metabolic rate, facilitating calorie burning and supporting weight loss efforts.

Bridge Pose Yoga for Weight Loss

Steps to Perform Bridge Pose:

  • Lie on your back with your knees bent, feet hip-width apart, and arms by your sides, palms facing down.
  • Ensure that your feet are placed firmly on the mat, with the heels close to your sitting bones.
  • Keep your arms alongside your body, with your palms facing down. Your fingertips should lightly graze the backs of your heels.
  • Inhale as you press through your feet, lifting your hips towards the ceiling. Engage your buttocks and core muscles.
  • Roll your shoulders underneath you and clasp your hands together. Keep your arms straight and draw your shoulder blades closer together, lifting your chest toward your chin.
  • Hold the pose for 30 seconds to one minute, breathing deeply. Focus on lifting your hips higher with each exhale.
  • Exhale as you slowly release your hands and roll your spine back down to the mat.

5. Twisted Chair Pose: Igniting Weight Loss with a Twist

Twisted Chair Pose, or Parivrtta Utkatasana, engages the core, thighs, and hips while adding a twisting motion, that makes it an effective workout for the abdominal muscles. The twist stimulates digestion and aids in detoxification, promoting a healthy metabolism—crucial for weight loss.

Steps to Perform Twisted Chair Pose:

  • Begin in a standing position with your feet together. Ground yourself through all four corners of your feet.
  • Inhale as you raise your arms overhead, palms facing each other. Exhale and bend your knees, lowering your hips into a Chair Pose. Keep your weight in your heels.
  • Bring your palms together in a prayer position at your chest.
  • Inhale deeply, and as you exhale, twist your torso to one side, bringing your opposite elbow to the outside of the opposite knee. Keep your knees aligned.
  • Turn your head to gaze over your shoulder, maintaining the twist through your spine. Hold the pose for 15-30 seconds, breathing steadily.
  • Breathe in as you return to the center still in Chair Pose.
  • Exhale and repeat the twist to the other side, bringing the opposite elbow to the outside of the opposite knee. Gaze over your shoulder and hold.
  • Inhale and return to the center. Exhale as you straighten your legs and lower your arms.

6. Boat Pose (Navasana): Sailing Towards Weight Loss

Navasana or Boat Pose, places a particular emphasis on the core, engaging the rectus abdominis and obliques intensely. It is a targeted workout for the abdominal muscles, fostering strength and toning in this key area. Beyond its core-centric benefits, Navasana stimulates the digestive organs, promoting a healthy metabolism important for effective weight loss. The combination of physical and mental benefits makes Navasana a holistic and effective choice for individuals aiming to harness yoga’s power in their pursuit of weight loss.

Steps to Perform Boat Pose:

  1. Begin by sitting on the floor with your knees bent and feet flat on the ground.
  2. Place your hands on the floor beside your hips, fingers pointing toward your feet.
  3. Lean back slightly and lift your feet off the ground, bringing your shins parallel to the floor.
  4. Engage your core muscles and balance on your sitting bones, lifting your chest and straightening your spine.
  5. If comfortable, extend your legs fully, forming a V shape with your body. Your arms can reach forward parallel to the ground.
  6. Keep your gaze fixed on your toes and breathe deeply. Hold the pose for 15-30 seconds or longer, depending on your comfort and strength.
  7. Exhale as you lower your legs and return to the starting position.

7. Warrior Pose: A Powerful Ally in the Weight Loss Journey

Warrior Pose, or Virabhadrasana, provides a comprehensive workout that promotes muscle toning and strength development. The deliberate stance and deep lunging action in Warrior Pose contribute to increased heart rate and enhanced calorie burning, making it an effective tool for shedding excess weight.

Warrior 2 Yoga Pose – Yoga With Adriene

Steps to Perform Warrior Pose:

  1. Begin in a standing position at the top of your mat, feet together.
  2. Take a step back with your right foot, keeping it at a comfortable angle to the side. Your left knee should be directly above your left ankle.
  3. Rotate your torso to face forward, aligning your hips and shoulders with the front of the mat.
  4. Extend your arms parallel to the ground, palms facing down. Your arms should be in line with your shoulders.
  5. Sink into a deep lunge, bending your left knee to about a 90-degree angle, ensuring it doesn’t extend beyond your ankle.
  6. Keep your gaze forward, maintaining a steady and focused gaze over your front fingertips.
  7. Hold the pose for 30 seconds to one minute, breathing deeply. Engage your core and feel the stretch in your groin and thighs.
  8. To transition to the other side, straighten your left leg, bring your right foot forward, and repeat the steps with your right leg in front.


Adding yoga poses for weight loss into your routine can be a transformative and empowering journey. Yoga not only helps you lose weight but also fosters a deeper connection between your mind and body by blending physical postures, mindful breathing, and self-awareness. Embrace the power of yoga and embark on a holistic path to achieving your weight loss goals.

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