10 Best Yoga for Weight Loss: What You Should Try

Yoga for weight loss is quickly becoming one of the most popular weight loss trends in the world. If you’ve tried everything from dieting to exercise without the results you want, it’s time that you seriously considered yoga as a mechanism for your ultimate weight loss. Studies have proven time and again that yoga can condition both the mind and the body for more sustainable weight loss and help individuals keep their weight off long term.

Because of this, I’d like to take this opportunity to introduce you to ten of the best yoga poses for weight loss. By following the information in this guide, you should be one step closer to getting to your target weight. You’ll love how fun, simple, and powerful these yoga poses are. With that being said, let’s jump right in!


Upwards Dog

Just in case you’re new to yoga, I’ll start with something simple. The upwards dog pose is famous for its simplicity and effectiveness. When it comes to yoga for weight loss, this is perhaps the best starting exercise. You can learn the upwards dog in under a minute and use it as a crucial part to your weight loss journey.

So just how do you do it? It’s likely easier than you think. To start, simply lay flat on your stomach with your palms out in front of you by your shoulders. For this exercise, it’s best if you have a yoga mat, especially if you don’t have soft floors. Once you are laying flat, lift yourself up with your arms, making sure to keep your arms flat by your shoulders. You’ll want to extend your torso while leaving your lower body lying flat on the floor.

Whilst in this position, you’ll want to take five deep breaths. Don’t worry if you can’t hold yourself that long at first. Simply go as long as you are comfortable, making sure to focus on your breathing. By concentrating on your breaths, you’ll be able to extend the time you can do the exercise and increase its effectiveness.
As you can see, the upwards dog is nearly as simple as lying down. Try incorporating this yoga pose into your routine to see real weight loss!


Boat Pose

Here’s why the boast pose is some of the best yoga for weight loss you’ll ever try: this yoga pose is designed to tackle your problems directly at their “core.” Specifically, the boat pose emphasizes both your physical and emotional core so that you can condition your body while also getting to the heart of those emotional issues that may trigger your eating.

In order to do this pose, you simply need to sit down and extend your legs into the air as far as they can go. For support, move your arms upwards and put them straight in the air in front of you. Hold this position for five full breaths before switching. By continuously doing the boat pose, you’ll be able to strengthen your body’s core. This is important, as your physical core connects the lower and upper parts of your body and is the basis for much of your functionality. With a stronger core, you’ll be better fit to exercise, lose weight, and even overcome the emotional issues you may be facing.

As such, I highly recommend the boat pose to anyone who is trying to lose weight. Get to the heart of the matter with this terrific yoga exercise!


Plank (Phalakasana)

Even if you’ve never done yoga for weight loss, there’s a good chance you’ve heard of planks. Planks are a great way to strengthen your physical and emotional cores and get your body in better shape for proper exercise. The best part is that planks are completely adaptable to your body and your level. With this yoga pose, it’s important that you take it slow so that you stay within your limits while still giving your body a workout.

Here’s how they are done: begin by lying flat on your stomach. Then, when you are ready, lift up off the ground (or mat) with your hands, making sure that your body comes to a stop in a straight line. It’s important that you keep your body as straight as possible (not too high or too low) because this is what will reach your core. Keep your shoulders directly above your writs, almost as if you are doing a pushup. At this point, you’ll want to engage your abdominals by squeezing your glutes and really concentrating on your core.

Don’t worry if this turns out to be harder than it sounds. Even seasoned athletes have trouble with planks at first. Do your plank as long as you can, even if it’s just a matter of seconds. You’ll find that you get better the more you do it, so keeping it simple at first is definitely the way to go.


Downward Dog

Remember the upwards dog from a few steps back? Now it’s time to learn about its fun (and slightly easier) cousin: the downward dog. The downward dog is excellent yoga for weight loss because it forces you to concentrate on your body and strengthen muscle groups throughout. In order to do this exercise, start by laying flat on your mat. When you have collected yourself (perhaps after a moment of deep breathing), push up with your hands, making sure to keep your palms and the bottom of your feet on the floor. Extend your rear into the air as far as you comfortably can. The end product should look something like a dog on all fours with its butt in the air (hence the name).

Try holding the downward dog as long as you can, at least for five full breaths. If you can’t get there just yet, don’t worry. With yoga, it’s perfectly okay (and even encouraged) to take your time. You don’t want to put any extra strain on your body. Instead, take it on your on time and see the amazing results if you stay constant with this technique.


Bridge (Setu Bandha Sarvangasana)

If you’re new to yoga, you may not have heard of the bridge. This technique is considered some of the best yoga for weight loss because of its ability to work throughout your body to strengthen and condition your muscles. The bridge also opens up your body and provides deep stretching at your core, which can help you better your judgment and overcome the mental issues that are triggering your eating.

To make the bridge, you’ll first want to lie down on your back. Raise your knees while keeping your feet flat on the floor. Once you are secure this way, lift your tailbone up until your lower back and hips are off the mat. Make sure that you have enough space to place your hands underneath your hips and clasp them together. The next step calls for squeezing your glutes, abdomen, and lower back so that you strengthen your core and provide a good stretch throughout your body.

Try doing this a couple of times, making sure to unclasp your hands before lowering. Doing this consistently will help you stay on track with your weight loss and experience better results.


Angle Pose

The angle pose is as simple as it sounds. To try out this yoga for weight loss exercise, simply stand with your feet hip-width apart, hands straight down by your side. Then, when ready, lift your hands above your head and touch your palms together. Slowly, move from one side to the other from your torso, making sure to take at least five full breaths at each side.

This exercise is designed to work your core and reduce the amount of belly fat on your body. Due to its simplicity, it’s a great warm-up pose and is easy enough for virtually everyone to do.


Child’s Pose (Balasana)

The child’s pose is another simple yoga for weight loss exercise that will work your core and get you on track with your weight loss. To start, simply sit down on your knees with your feet out behind you, soles facing up. Then lower your body so that your head is touching the mat in front of you (or as close as you can get it). The final step is to stretch your hands out in front of you and place them palms down on the mat. Try and hold this pose for about twenty seconds or work your way up if you find it difficult at first.

By following this exercise, you can strengthen your core and boost your weight loss. For this reason, make sure to try it out today!


Bow (Dhanurasara)

The bow pose has long been considered one of the best exercises when it comes to yoga for weight loss. That’s because this pose focuses on belly fat and helps you remove that stubborn pooch that doesn’t seem to want to go away. The best part is that the bow pose is also relatively easy to do.

Let me explain: to begin this technique, simply lie down on your stomach. Then, you’ll want to reach your legs upwards and hold them in your arms at the ankles. To do this, you must lean your arms back at the side and touch them. The final product should look something like a bow, with both extremes of your body in the air and only your core left on the ground. Try holding this pose for a few seconds for the best results.


Chair Pose

The chair pose is fun but remains one of the more challenging yoga for weight loss exercises. To do this pose, stand with your feet together on your yoga mat, arms down at your sides. Then, extend your arms upward above your head and touch your palms together. From here, you’ll simply go into a squatting position, using your knees to lower and raise your body. Try to stay in your “sitting” position for about ten seconds; if you find it too difficult, simply go with what works for you.

The chair pose will target your belly fat and work your abs. It will also keep your legs fit and mobile. As such, make sure to try it for yourself today!


Triangle Pose (Trikonasana)

The triangle pose is among the most popular yoga for weight loss for good reason. With this pose, you’ll be able to target the fat deposits that have built up in your belly and also improve digestion. Both will help you succeed with your long-term weight loss goals.

To do the triangle pose, spread your legs apart wide and then lean one hand down to touch the toes (or however far you can go) of the corresponding foot. Your other arms should go directly upward into the air above your head. Try to hold this pose a few seconds before switching to the other foot. Consistently practicing the triangle pose can help you build better abs and keep off stubborn belly fat. For this reason, I recommend it as a part of your weight loss routine!



Yoga for weight loss could be just what you need to shed those extra pounds. If deemed physically appropriate by your physician, consider trying out the exercises contained in this list! These yoga poses are fairly simply to follow and can provide powerful physical and mental benefits that can help you tremendously with your weight loss.

This guide seeks to provide you with a natural and simple way to lose weight. If you’re interested in using yoga to lose weight, make this guide your number one source of information. I think you’ll have fun trying out the different poses contained here. Remember: take it easy and do the exercises on your own time. By practicing them consistently, you should begin to see noticeable results in your weight loss. For this reason, make sure to try them out today!


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