5 Powerful Yoga Poses for Beginners to Lose Weight

yoga poses to lose weight faster

Are you overweight and want to lose weight? Want to exercise in a fun and easy way? For beginners, if you want to get the ideal body weight, one of the exercises you can do is Yoga poses to lose weight. Although it’s not like cardio exercises that burn a lot of calories, Yoga has different concepts and ways to lose weight.


Weight gain caused by many factors, including time-consuming work, irregular, and uncontrolled eating patterns, to stress. These three factors are the biggest contributors to your weight gain. If you want to avoid gaining weight or trying to lose weight, you should take the time to exercise with Yoga.

Besides burning calories in each pose, Yoga will encourage you to be more focused and more aware of living a healthier lifestyle, helping to suppress appetite, reduce stress, and make you sleep more soundly. This is what makes Yoga good for weight loss.

Yoga is a conventional form of exercise that has existed for hundreds of years. In addition to being beneficial for health and mind, some Yoga poses were created to help you lose weight effectively without strenuous exercise.

Below are some of the best Yoga poses for beginners that you can do regularly at home to get the ideal body shape. This exercise will help you lose weight, strengthen your muscles while increasing your body’s flexibility.

Read more: Best Fat Burning Workouts for Women, Here’s the Secret

Best Yoga Asanas to Lose Weight for Beginners.

Asana in Sanskrit terms is a pose or posture on Yoga. Yoga asanas are movements created from the body to produce strength, flexibility, energy flow, and cleanse the body. Some of the best types of asanas below (with pictures), will help you burn calories effectively and maintain overall body fitness.

#1 Surya Namaskar.

This pose will make your stomach muscles stretch, which means making digestion performance better. It can also prevent fat buildup and burn calories faster. Perform Surya Namaskar pose facing the morning sun to detoxify your body.

yoga poses to lose weight with pictures

First of all, stand steady. Then lift one leg and bend your knees until the soles are on the inner thighs of the other leg. Bring your hand slowly over your head. Hold this pose for 1 minute while adjusting your breathing to be more relaxed.

#2 Bhujangasana.

The pose is simple. By straightening your body as shown in the picture, you will burn belly fat fast. Bhujangasana pose is also useful for flexing the waist, tightening the breasts and repairing the spine will be more flexible when you do it.

easy yoga poses to lose weight

By lying on your stomach, place your hands on your sides with your toes touching. Make sure your shoulders are level and place your palms on the mat. Next, lift your body while breathing in and lift your head. Press your thighs, hips, and legs on the mat. Then hold the position for 30 seconds while breathing. To come back, lower your body slowly until your face faces the floor and your elbows bend.

As a beginner, you don’t have to bend the neck too backward because it may feel cramps in the back and neck area if you press too much on them. So use your back height according to your ability and don’t push yourself.

Related: Yoga Meditation to Relieve Pain for Beginners at Home

#3 Dhanurasana.

For beginners who will do this Yoga poses to lose weight, you can start by lying down on the mat. Then raise your hand back. Lift your feet so that your hands can reach your feet. Gently raise your chest to form a bow by keeping your stomach and upper thighs on the mat. Hold this pose for 30 seconds and remember to breathe regularly so that your body becomes more relaxed.

yoga poses to lose weight on thighs

Although this movement is a bit difficult to do, you should try it. Dhanurasana pose can help you to get rid of fat in the most difficult parts such as the stomach, waist, or thighs. Also known to be beneficial for blood circulation and increase vitality.

#4 Paschimottanasana.

This Yoga pose is similar to the knee kissing motion that serves to stretch muscles, improve blood circulation, and flex your body.

seated forward bend yoga pose

Sit up straight with your legs stretched in front of you. Then inhale and raise your arms above your head. Bend forward while exhaling. Stretch your arms up to your toes. Inhale again and lift your head slightly and extend the spine. Exhale and move your stomach to your knees. Repeat several times, place the head on the feet, and hold the pose for 1 minute. Inhale, return to sitting position with arms outstretched. Finally, lower your arms while exhaling.

For beginners, don’t overexert yourself if you are uncomfortable doing it. Stiff leg muscles may prevent you from bending too much. But with regular practice, it will be fine. So what you can do is move forward, stop, lift a little and then move forward again until the space between your navel and your knees decreases.

Related: Yoga Burn Total Body Challenge for Women

#5 Navasana.

Your mind will be trained to maintain concentration and balance. For beginners, it may be difficult to do because you have to form the letter V perfectly to reduce fat in the waist and on thighs. But once again, you have to try it. Besides, you will use almost all your muscles when doing this pose.

To do this, you can sit on the mat with your legs straight in front. Then slowly, lift both legs while bringing your body slightly back. To maintain balance, rest on your butts while extending both hands outside the knee. Keep for 5 counts while regulating the breath.

Is Yoga Effective for Weight Loss?

As I mentioned, the movements in Yoga are different from other exercises like cardio. Aligning movements and breathing patterns are the main focus of Yoga poses. Doing yoga exercises for 1 hour is claimed to be able to burn as many as 200 to 540 calories compared to aerobic exercise which can only burn 240 calories at the same time.

Besides, Yoga poses not only burn calories but also train and increase muscle mass in certain parts such as butts, calves, triceps, and abdomen. As we know, having a lot of muscles is an important role in burning fat. The more fat and calories are wasted, the better the metabolism in the body to avoid the accumulation of fat.

By practicing Yoga, your mind will be trained to control your appetite so you can distinguish true hunger. That means Yoga can prevent you from overeating which leads to weight gain.

Related: Beachbody 3 Week Yoga Retreat Reviews for Beginners


If you are a beginner, don’t be tempted by other people who can do difficult Yoga poses. Over time, you will adapt and will reach the level you want. Therefore, Yoga poses to lose weight above can be done for beginners as a first step. So do the exercises and follow these tips for a healthier purpose in life, not to show off on social media!

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