Benefits of Yoga: Yoga Poses Effective For Weight Loss

In a world where fitness trends come and go, yoga has emerged as a timeless practice that continues to rewrite the rules of weight loss.

Ever wondered what makes yoga so magical?

It is the perfect blend of physical and mental exercise, delivering remarkable results beyond the number on the scale. As you flow through the dynamic postures, your body becomes a powerful instrument, engaging muscles you never knew existed.

But the benefits of yoga do not stop there.

Yoga taps into the power of mindfulness, allowing you to build a stronger mind-body connection and make conscious choices about your health.

Link Between Yoga & Weight Loss

In today’s fast-paced world, where stress levels are soaring and unhealthy lifestyle choices abound, finding an effective and sustainable approach to weight loss can feel like an uphill battle.

The solution? Yoga! It should become an integral part of your life!

A practice that not only promotes physical strength and flexibility but also holds the key to unlocking a harmonious relationship between your body and mind.

Impact of Stress and Cortisol on Weight Gain

Did you know that untreated and prolonged stress can disrupt your hormonal system, leading to increased cravings, overeating, and ultimately, weight gain?

Stress has become an unwelcome companion in our modern lives, wreaking havoc on our well-being and, in turn, our waistlines.

Research on Yoga

Research has shown a direct link between stress and weight gain, particularly due to the hormone cortisol, which is referred to as the stress hormone. In addition, a study found that practicing yoga significantly reduces stress and anxiety. Overall, the majority of the research shows that yoga improved many health-related issues.

Mindful Eating & Meditation: Benefits of Yoga

Mindful eating is a concept that transcends mere calorie counting or restrictive diets.

It invites us to slow down, tune in, and cultivate a deeper awareness of our relationship with food.

Yoga also helps us in doing that as we can tap into this transformative approach to eating, where every bite becomes an opportunity for nourishment and self-care.

Importance of Increased Body Awareness in Weight Loss

Have you ever stopped to truly listen to your body’s signals?

Increased body awareness is a fundamental aspect of successful weight loss, allowing us to tune into our body’s unique needs and respond accordingly.

Through different types of yoga poses, we embark on a journey of self-discovery, where we learn to listen, honor, and respect our body’s wisdom. Yoga has been shown to increase self-awareness too!

Yoga Practice: Best 10 Yoga Poses for Weight Loss

1. Sun Salutations

Yoga - Sun salutation
Yoga – Sun salutation

These are a series of poses that create a flowing sequence, often performed at the beginning of a yoga practice. It typically involves a combination of forward folds, lunges, and upward-facing poses, coordinated with deep breathing.

Step-by-step instructions:

  • Start in Mountain Pose, then raise your arms overhead, folding forward into a Standing Forward Bend.
  • Step or jump back into a plank position, lower down into Chaturanga Dandasana, and transition into Upward-Facing Dog.
  • Push back into Downward-Facing Dog and step or jump forward, returning to the Standing Forward Bend.
  • Inhale as you rise, extending your arms overhead, and return to Mountain Pose.


Sun Salutations provide a full-body workout, improving flexibility, strength, and cardiovascular health. They boost metabolism, increase blood circulation, and promote mental clarity and focus.

Regular practice of this yoga is generally helpful in weight loss, toning muscles, and enhancing overall well-being.

2. Warrior Poses

Yoga - Warrior Pose
Yoga – Warrior Pose

These are a group of standing poses that embody strength, stability, and grace. Combine the power of meditation and yoga through this pose!

Warrior I involves a lunge with arms raised overhead, Warrior II is a wide-legged stance with arms extended, and Warrior III is a balancing pose with the body tilted forward and one leg lifted.

Step-by-step instructions:

  • For Warrior I, step one foot forward, bend the front knee, and raise your arms overhead.
  • In Warrior II, step your feet wide apart, turn one foot out, and extend your arms parallel to the ground.
  • In Warrior III, shift your weight onto one leg, extend the other leg backward, and reach your arms forward.


Warrior poses build strength and endurance in the legs, hips, and core muscles. This yoga focuses on improving balance, posture, and focus.

These poses also combine yoga and mindfulness to stretch the chest, shoulders, and hips. This can improve your mental health too!

3. Plank Pose

Yoga - Plank pose
Yoga – Plank pose

This special pose is a foundational pose that strengthens the core, arms, and shoulders. It involves maintaining a straight line from head to heels while supporting the body on the hands and toes.

Step-by-step instructions:

  • Start in a push-up position, aligning your wrists beneath your shoulders.
  • Engage your core, keeping your back and body in a straight line.
  • Hold this pose for a specific duration, focusing on maintaining proper alignment and breathing deeply.


Plank Pose tones the abdominal muscles, strengthens the arms, and improves overall core stability. It helps to develop upper body strength and increase endurance.

Additionally, this pose engages multiple muscle groups, burning calories and supporting weight loss efforts. In addition, it can also help with chronic low-back pain.

4. Boat Pose

Yoga - Boat pose
Yoga – Boat pose

This seated pose targets the abdominal muscles and challenges your balance. It requires you to balance on your sitting bones while lifting your legs and upper body, forming a “V” shape.

Step-by-step instructions:

  • Start by sitting on the mat with your knees bent and feet flat on the floor.
  • Lean back slightly, keeping your spine straight.
  • Lift your feet off the ground, extending your legs at a 45-degree angle.
  • Simultaneously, reach your arms forward, parallel to the floor.
  • Maintain this position while engaging your core and breathing deeply.


Boat Pose strengthens the abdominal muscles, including the obliques and areas around the pelvis, helping to sculpt and tone the midsection. It also improves balance and stability, activates the hip flexors and lower back muscles, and stimulates digestion.

Practicing Boat Pose regularly can enhance your core strength, boost your metabolism, and support weight loss goals.

5. Bridge Pose

Yoga - Bridge pose
Yoga – Bridge pose

One of the most popular yoga poses for weight loss, the bridge pose is a gentle backbend that strengthens the glutes, and lower back while opening the chest and shoulders.

It involves lifting your hips off the ground while keeping your feet and shoulders grounded.

Step-by-step instructions:

  • Lie on your back with your knees bent and feet hip-width apart.
  • Place your arms by your sides, palms facing down.
  • Press through your feet, engaging your glutes and lifting your hips off the ground.
  • Hold the pose for a few breaths, maintaining a gentle curve in your spine.
  • Slowly lower your hips back down to the mat.


Bridge Pose stretches and strengthens the muscles of the lower body, including the glutes, and quadriceps. Not just that, but this yoga’s benefits extend to relieving low back pain, improving posture, and stimulating the thyroid gland, which plays a role in metabolism regulation.

Regular practice of Bridge Pose can aid in weight loss efforts, increase lower body strength, and promote overall flexibility.

6. Tree Pose

Yoga - Tree pose
Yoga – Tree pose

This powerful pose is a standing pose that focuses on balance and concentration. It involves standing on one leg while placing the sole of the other foot on the inner thigh or calf, with hands in a prayer position at the heart center.

Step-by-step instructions:

  • Begin by standing tall with your feet hip-width apart.
  • Shift your weight onto one foot and lift the other foot, placing it on the inner thigh or calf of the standing leg.
  • Find your balance and bring your hands together at your chest in a prayer position.
  • Find a focal point in front of you to assist with concentration.
  • Hold the pose for several breaths and repeat on the other side.


It strengthens the muscles of the standing leg, including the ankles, calves, and thighs.

In addition, it engages the core and promotes proper posture. This yoga can help improve your focus and mindfulness, allowing you to connect with your breath and relax.

As you engage multiple muscle groups, Tree Pose can contribute to weight loss, body toning, and overall wellness.

7. Triangle Pose

Yoga - Triangle Pose
Yoga – Triangle Pose

This is a standing pose that stretches the sides of the body, strengthens the legs, and improves balance. It is named after the triangle shape formed by the legs and arms in the pose.

Step-by-step instructions:

  • Start by standing with your feet wide apart, one foot turned out and the other foot slightly inward.
  • Extend your arms parallel to the floor, aligning them with your shoulders.
  • Inhale and exhale as you reach sideways toward your front foot, bending from the waist.
  • Place your hand on your ankle, shin, or the floor, depending on your flexibility.
  • Extend your other arm upward, with your face and gaze directed toward your top hand.
  • Hold the pose for several breaths and repeat on the other side.


The pose stimulates the abdominal organs, aiding in digestion and promoting a healthy metabolism. Triangle Pose can contribute to weight loss by toning the muscles, improving digestion, and enhancing overall well-being and balance.

8. Downward Facing Dog

Yoga - Downward facing dog
Yoga – Downward facing dog

This popular and basic yoga pose engages multiple muscle groups while promoting overall balance.

It provides a full body stretch and can contribute to weight loss through various mechanisms.

Step-by-step instructions:

  • Start on your hands and knees, with your hands slightly ahead of your shoulders and your knees hip-width apart.
  • Press through your palms and lift your knees off the ground.
  • Keep the legs straight as much as possible.
  • Engage your core, lengthen your spine, and let your head hang between your arms.
  • Hold the pose for several breaths.


This pose stretches and strengthens the entire body, including the arms, shoulders, calves, and arches of the feet.

Engaging large muscle groups, this pose increases metabolic rate and calorie expenditure. Not just that, but this yoga appears to reduce chronic pain too.

Additionally, it improves blood circulation and stimulates the digestive system, aiding in weight management. This yoga may help people lose weight by enhancing overall body strength and flexibility.

9. Twisted Chair Pose

Yoga - Twisted chair pose
Yoga – Twisted chair pose

This challenging standing pose combines the benefits of Chair Pose with a twist, targeting the core, hips, and spine. It engages multiple muscle groups and promotes balance and strength.

Step-by-step instructions:

  • Begin in Chair Pose, with your feet together and knees bent as if sitting back into a chair.
  • Place your hands at your heart center.
  • Exhale and twist your torso to one side, bringing your opposite elbow to the outside of the thigh.
  • Keep your chest lifted and face firm (clench your jaw to enhance your facial features) over your shoulder.
  • Hold the pose for several breaths and repeat on the other side.


It strengthens the lower body, particularly the thighs, glutes, and calves, while also engaging the core and improving balance. The twisting motion stimulates the digestive system and aids in detoxification, promoting a healthy metabolism.

In addition, it also helps to release tension in the spine and improves spinal flexibility which is good for people with arthritis. This yoga may contribute to weight loss by toning the muscles and improving digestion.

10. Bow Pose

Yoga - Bow pose
Yoga – Bow pose

Last, but not the least, this is a dynamic backbend that stretches the entire front body, strengthens the back muscles, and opens the shoulders and chest. It is named after the shape your body resembles when fully expressed in the pose.

Step-by-step instructions:

  • Start by lying on your stomach with your legs extended and your arms resting alongside your body.
  • Bend your knees and bring your heels toward your buttocks.
  • Reach back with your hands and hold onto your ankles or feet.
  • Inhale and lift your chest and thighs off the mat, simultaneously kicking your feet into your hands.
  • Keep your gaze forward and hold the pose for several breaths.


It helps to improve posture by counteracting the effects of prolonged sitting and rounded shoulders. This pose also stimulates the digestive organs, improves circulation and high blood pressure, and boosts energy levels.

Bow Pose can support weight loss goals by strengthening the back muscles, and increasing flexibility.

Regular Yoga Practice: Creating a Yoga Routine for Weight Loss

Designing a yoga routine that supports weight loss requires careful consideration and a holistic approach. But here’s the good news. You don’t need to join a yoga class and you don’t even need a yoga instructor to help you do it – you can do it on your own!

With a plethora of information available on the internet, you can find many tools to help you get started and watch online yoga videos!

By combining the discussed poses with stress management techniques, meditation, and a healthy lifestyle, you can create a well-rounded yoga session that maximizes your weight loss potential while nurturing your overall well-being.

To begin, start by incorporating the key poses for weight loss in your daily practice we have explored and maintain a yoga journal to track your progress.

Here’s a sequence you may want to follow:

  • Begin with gentle yoga poses such as Downward Facing Dog.
  • Perform Sun Salutations to elevate heart rate and warm up the body.
  • Incorporate standing poses like Warrior Poses and Triangle Pose to build strength, improve balance, and increase metabolism.
  • Include strength-building poses like Plank Pose and Boat Pose to engage the abdominal muscles and enhance core stability.
  • Integrate backbends like the Bow Pose to open the chest, stretch the front body, and strengthen the back muscles.
  • Include relaxation techniques, meditative acts, the use of props, and breathing exercises throughout the practice to manage stress.

Final Thoughts – Wrapping up Physical and Mental Health Benefits

If you’re new to yoga, you should aim to practice yoga regularly, ideally at least three times a week, to see significant results. As you progress, gradually increase the intensity and duration of your practice.

Though it may seem challenging, you have to push yourself to hold poses longer, try advanced variations, and would need to modify the poses as needed to burn some calories quickly.

However, always listen to your body and respect its limits to prevent injuries. You should never jump from one pose to the next quickly. Pause and practice until you’re a pro at it!

Lastly, remember that yoga is just one aspect of a comprehensive approach to weight loss.

Pair your yoga practice with a nutritious diet that supports your goals and a healthy lifestyle that includes regular physical activity outside of yoga. This will improve both your body image and self-esteem!

Hydrate well, prioritize quality sleep, and cultivate a positive mindset to create a harmonious balance in your weight loss journey.

 So, step onto your mat, put on your workout clothes, play those free yoga videos, take the video classes, and reveal your inner yogi to ultimately get fit!

Frequently Asked Questions (FAQs)

Q. Who is the founder of Yoga?

The origins of yoga trace back thousands of years to ancient India, and it does not have a specific founder.

Q. Can yoga help with weight loss?

Yes, yoga can aid in weight loss by increasing physical activity, reducing stress, and improving overall well-being.

Q. Can 30 minutes of daily yoga contribute to weight loss?

Yes, incorporating 30 minutes of yoga into your daily routine can support weight loss efforts by increasing calorie expenditure, improving metabolism, and building lean muscle mass.

Q. What is Kundalini Yoga?

It is a spiritual and dynamic practice that aims to awaken and raise the dormant energy within the body, known as Kundalini, through a combination of movement, breathwork, meditation, chanting, and specific techniques.

Q. What’s the difference between classical yoga and hatha yoga?

Classical yoga encompasses the yoga philosophy, emphasizing spiritual growth, while Hatha yoga is a branch that focuses on physical postures, breath control, and energy channeling.

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