yoga exercises for weight loss

The article provides detailed information about yoga for weight loss, one of the most effective methods for eliminating body fat in various areas of your body.


Yoga classes require a special level of body flexibility, so it is advisable to start your workout with a stretch. Such a complex is perfect for beginner yogis, preparing the body for a static load.

outdoor yoga for weight loss
  • Stand straight, put your feet together, lower your head down. Start slowly leaning down. Do not allow painful sensations, only muscle strain. Try to press your chest to your knees, and spread your arms on either side of your legs.
  • Step one foot forward. Spread your toes out to the sides, and place your back foot slightly to the right. Slowly bend towards the exposed leg, trying to reach your toes with your hands.
  • Grasp the corner of a wall or machine with your right hand. Hold your hand just above your shoulder joint. Gradually turn your body away from your shoulder, stretching your chest muscles. Then change your hand.

yoga for weight loss

Why you should opt for yoga:

  • as a way of physical activity, Eastern practice allows you to burn calories;
  • thanks to classes, the metabolism is accelerated;
  • healthy eating habits are acquired and the outlook on one's diet often changes.

There are many asanas in yoga. Some of them are aimed at developing flexibility, endurance and strength. What are the best asanas for weight loss?

The composition of yoga complexes aimed at losing weight includes asanas called shatkarmas. These are cleansing exercises that saturate the body with oxygen as much as possible, and are also designed to increase metabolism. Proper breathing, which is taught by shatkarmas, passes with a person into his daily life.

The initial complex of yoga for weight loss consists of simple asanas.

yoga pose for weight loss

Warrior Pose

Helps burn calories, strengthen the muscles of the body and legs. Develops endurance.

Starting position - standing, legs together. Take a step forward so that the back leg remains straight and the front leg is bent at the knee. Next, you need to raise your hands above your head and connect them with your palms. Hold this position for a minute.


Perfectly strengthens the hips and buttocks.

Take the pose of a warrior. With the foot that is in front, lunge forward, leaving the other leg straight. Extend your straight leg as far as possible. Lower your hands to the floor next to your feet. Maintain balance in this asana for as long as possible.

Mountain Pose - Tadasana

Strengthens the muscles of the back, has a positive effect on posture.

Starting position - standing, toes touching each other. Stretch your legs and pull your stomach in. Straighten your shoulders and push your chest forward. Stretch your arms along the body. Breathing rhythmic, calm. Stay in mountain pose for a minute.

dog pose

This basic asana allows you to stretch a large number of muscles.

To perform this exercise, you should come out of the lunge pose by moving your leg back. In this case, the pelvis must be raised, and the emphasis should be on the palms and feet. In this asana, the body should look like a triangle. After the asana, it is worth taking a pose of complete relaxation - shavasana (lie down in a comfortable position, relax the body and mind).

Leaning forward from a standing position

From the initial standing position (legs are even, slightly apart), taking a breath, slowly bend down, trying to wrap your arms around your shins. You need to bend as much as possible, but not to the point of pain.

Pose 30-60-90

Wonderfully works out the muscles of the press, removes the stomach.

Lie on the mat, stretch your legs forward. Then raise your legs above the floor so that they form an angle of 30 degrees with the floor surface. During this time, you need to have time to take three breaths. Hold for a couple of seconds. Then repeat the same steps, but already raising your legs 60 and 90 degrees.

Cobra Pose or Bhujangasana

Stretches the shoulders, helps strengthen the spine, back muscles and buttocks.

Starting position - lying face down on the floor. Then, keeping your elbows as close to your chest as possible, try to stand up on your forearms, leaning on the floor surface. After inhaling, gradually straighten your arms, raising your body as high as possible. You need to hold this position for about a minute. Exhaling, take the starting position.


Even such a calm type of physical activity has contraindications. Do not practice yoga when you:

  • hernia;
  • oncological diseases;
  • cardiovascular diseases;
  • recent surgery;
  • infectious diseases;
  • tendency to high blood pressure;
  • fragility of blood vessels;
  • phlebeurysm;
  • pregnancy and lactation - partially.

It was yoga for beginners at home for weight loss. The exercises, as you can see, are quite simple.