Yoga for Beginners: Weight Loss Exercises

When we talk about yoga for beginners, we need to point out two things:

  • To lose weight you need to use powerful poses
  • You need to consider that the poses are suitable for a newbie

So, to make a sequence that helps to lose belly fat, and can be followed by the beginners, we need to have it simple but effective. Also, there is another important point about how yoga actually works. The main idea behind yoga practice is to bring your body to a balance, which in turn leads to the weight normalization. Sounds simple, but it takes time and effort. The slender body is obviously not the goal of yoga, but rather a pleasant side effect.

Yoga for Weight Loss: Tips

  • It is better to train under the guidance of a good teacher; if you cannot do so, find the sources of authentic information on the correct practice (it can be in a form of a DVD, or a book).
  • Practice regularly – this is the key!
  • Never force your practice; being gradual is another key!
  • Don’t expect quick results, but rather focus on the end goal – become a balanced, fit and healthy person – and you will notice that your body has turned into something great!

Yoga Poses for Weight Loss for Beginners

1. Uttanasana (Standing Forward Bend)

This pose removes fat in the waist, improves digestion, and strengthens the hips and knees.

Uttanasana - yoga for beginners weight loss

Stand upright, lift straight arms over your head with inhalation, pulling the crown upward, and stretching the spine. Now with an exhale, lower your arms to the feet, bending primarily in the hips. Keep your arms stretched out all the way to the feet. Place the hands on the floor parallel to the feet, fingers point forward. If you cannot reach the feet, grasp the ankles, or use a yoga block to place your palms over it.

Coming out of the posture, while inhaling slowly raise your body up and lower the relaxed hands down.

2. Virabhadrasana II (Warrior Pose Variation)

The pose strengthens the muscles of your arms and legs, gives them a nice relief, and tones muscles of the back and abdomen, raises vitality.

Virabhadrasana-II - yoga for weight loss beginners

Stand up straight, jump and place your legs on the floor at the distance about 130 cm from each other. Pull straight arms to the sides at shoulder level, keep palms looking down.

Turn your right foot to the right at an angle of 90 degrees, and lightly turn the left foot inside. Keep your feet are on the same line. On the exhale, bend your right leg to a right angle. Your shoulders should be over the pelvis (on the same vertical line). Turn your head to the right and look over the right palm. On exhale return to the standing position with your feet apart, and repeat to the left side.

3. Vasishthasana (The Sage Vasishtha Pose)

The pose strengthens the obliques, arms and legs, promotes weight loss.

Vasishthasana - yoga poses for weight loss for beginners

Lie on your left side, placing the right leg over the left, right hand on the hip, and your left hand on the floor, under the left shoulder. Raise your upper body, relying on a bent (with the base on the elbow) or straightened left arm. Then lift your left hip off the floor and stretch the body in such a way that it is only supported by the left foot and the left hand. Your body should be in one plane as if being sandwiched between the walls. Repeat to the other side.

4. Utkatasana (The Chair Pose)

It strengthens the thighs and calves, promotes balanced development of the leg muscles, and tones the abdominal organs.

Utkatasana - yoga for weight loss for beginners

Stand with your feet at the pelvis width, pull the straight arms above your head and join palms. On the exhale, bend your knees and lower your body until the thighs become parallel to the floor. Imagine that you are going to sit down on an imaginary chair; rest your heels on the floor. Then cave in the thoracic spine, pulling the chest up.

5. Shalabhasana (Locust Pose)

This pose makes your lower back stronger, and improves digestion. Its regular practice increases your stamina.

Shalabhasana - yoga for weight loss hips and thighs

Lie down on your stomach, stretch your arms back. On the exhale, lift your legs, head and chest as high as you can. Keep your legs together; only your stomach touches the floor.

6. Paripurna Navasana (Full Boat Pose)

This pose works contrary to the Locust pose. It effectively strengthens the abdominal muscles, and is useful for the general tone of the body. It also eliminates the disorders of the gastrointestinal tract

Paripurna Navasana - yoga to lose weight for beginners

Sit on your buttocks, with the legs kept together and stretched forward. Keep your back as straight as possible. Pull the arms forward at the shoulders level, inhale, and tilt your body backward, lifting the straight legs at the angle of 45-60 degrees to the floor. Your arms are parallel to the floor, the sight is directed forward, and the back is as straight as possible. The whole body forms an angle, with the top in the pelvis, which is touching the floor. Do not round the back! Your heels should be approximately at the level of your eyes. Remain in the pose as long as you feel comfortable, then return to the floor, and relax.

7. Chaturanga Dandasana (Staff Pose)

It tones the abdominal muscles, strengthens the arms and legs, forming a good posture.

Chaturanga Dandasana - yoga to lose weight at home

Lie on the floor face down, bend your elbows and place your palms on the floor at chest level with your fingers forward. Keep the legs apart at 30 cm. On the inhale lift your body a few inches up, balancing on hands and toes. Keep the torso parallel to the floor, and make it straight and hard as a stick. Don’t bend the knees. Return to the starting position on exhale.

8. Bhujangasana (Cobra pose)

The Cobra pose fills the body with energy, restores and rejuvenates the deep muscles of the abdomen and back, contributes to the healthy spine, and promotes the better functioning of the gastrointestinal tract.

Bhujangasana - yoga exercises to lose weight and burn fat

Lie on the floor face down, strain the legs keeping the feet pressed against each other. Place the hands on either side of the chest with your fingers forward, and, pressing them to the floor, with the inhale slowly raise your body by straightening the arms. Pull the chest forward and up and the shoulders – back and down. Avoid premature bending at the waist.

Return to the floor on exhale.

9. Adho Mukha Svanasana (Downward Dog Pose)

The Downward Dog Pose is often combined with the Upward Dog Pose or Urdhva Mukha Svanasana. The pose is simple but has superb effects on strengthening the whole body, shaping legs nicely, and tightening abdominal muscles.

Downward Dog Pose - yoga to lose weight and tone body

Get on all fours, and then lower your buttocks on your heels. Stretch your arms forward on the mat, spreading them at the shoulders width. On the exhale, straighten your legs, pulling back, directing the tailbone towards the ceiling, and pulling the buttocks back and up. Press the heels and palms against the floor, lower your head and relax it.

10. Shavasana (Dead Man’s Pose)

The Corpse pose looks simple but it’s essential to complete the yoga routine. It removes stress and tension, and allows the energy stream to flow freely through the body.

Shavasana - yoga for weight loss tips

Lie on your back; place your arms and legs (so that they do not touch each other) on the floor. Your palms should be opened towards the ceiling. Close your eyes, relax your entire body and gradually soak in complete tranquility for 15-20 minutes.

You can do these yoga exercises to lose weight and burn fat on a daily basis and enjoy your body getting more balanced, fit and slender. It might not be as slender as you have imagined it to be, but by the regular yoga practice your body will definitely become better looking.

2 thoughts on “Yoga for Beginners: Weight Loss Exercises

    1. Hello! You can start practicing the poses above: slowly and regularly. When it comes to yoga, weight loss is not a matter of cardio workout or sweating, it is more about bringing your body and mind in harmony and balance. When everything is well-balanced, there is no place for excessive weight, which is a sign of imbalance. It takes time, but once the results obtained, they stay.

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