How To Lose Weight Through Yoga

Looking to lose a few pounds, but absolutely hate going to the gym everyday? Try this 15 minute yoga routine for weight loss. Yoga is actually one of the best exercises to tone, build lean muscle, lose weight, and decrease cravings.

But the types of poses you do and how you implement them definitely play a huge role in how fast you achieve the results you are looking for. We are going to show you a simple 15 minute yoga routine for weight loss any beginner can do to jumpstart your weight loss, boost your metabolism, and get a lean, toned body while building your yoga practice.

I know there are a ton of skeptics out there regarding whether yoga can help you lose weight, more so because I was one of them. Here are five science backed reasons for why you should make yoga into a consistent practice if your goal is weight loss:

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The following poses create a dynamic routine targeted to increase your heart rate and burn fat. I broke them up into two sections, as the first section is meant to be repeated 4 times before you take it down to the floor for the second section. Here are the poses:

This routine is made up of mini “flows” made up of two poses. This promotes you to get moving, works your endurance, and is great for burning fat and building strength. Have fun and go at your own pace! Let’s get started:

Downward Dog and Plank are both equally effective poses for weight loss along, and when put into a flow they become extra powerful. This is a great dynamic flow to build up the heart rate while working the arms and core.

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Chaturanga is one of the best poses to build core and upper body strength. If you are unable to do a full Chaturanga, don’t worry, we will provide a modification below 🙂

Can’t do chaturanga yet? No worries, simply come into Knees-Chest-Chin pose by engaging your core and dropping your knees, then your chest, then your chin. You will be building strength and still get a great core workout from it!

Upward Facing Dog commonly comes after Chaturanga as apart of a vinyasa flow and is great to practice to build strength and lose weight. The key here is to use your core to make make sure your knees do not touch the ground during the transition.

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To complete the flow, come back into Downward Facing Dog. You should feel your heart rate increasing, and your core and arms engaging. Accept it and love it! Make sure once you get here to take a deep cleansing breath and to regroup from the fast paced movement you just did, and to prepare for some more!

This is another flow of two poses that is great for building up heat in the body and testing your strength. Remember to keep good alignment throughout and try not to collapse through your chest.

High Lunge is a great pose to tone your legs and build up strength in your legs and core. Remember to sink into your front leg to intensify the pose.

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The transition from High Lunge to Warrior II is very simple and is a great challenge for your legs! When you feel your leg shaking and want to come out, try to pull through! You are only here for 3 breaths.

The third and final mini-flow! You have already been engaging your legs from High Lunge and Warrior II, now this flow will add in more of a challenge while accelerating your heart rate.

Half Moon will give your legs a break from all those power poses you just did and instead focus on lengthening and stretching. But don’t be fooled, this pose is great for toning your abdomen and hips.

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Okay, no a little break! Although Standing Forward Fold is a greatly known resting pose, it is actually shown to be beneficial for toning the abdomen and sides. Just make sure you don’t completely collapse through your chest while in it.

And now to Plank holds. There’s no better way to tie up one part of a sequence than to challenge your tired body with a plank! Coming back to Plank also makes it smoother for you to transition back into step 1 of this sequence to repeat on the other side.

You are in the home stretch! The next part of this sequence is short and is all on the floor, and also involves your resting pose.

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This step involves two different variations of Boat Pose that you will hold for 5 seconds each. These two poses are great for toning both your upper and lower abdomen and building up more heat before you rest.

Bridge pose is one of the top yoga poses for weight loss, and targets many areas of the body, including your abdomen, legs, and glutes. This is a great restorative yet strengthening pose to end a yoga sequence before rest.

You made it through! You did all that hard work and now it is time to rest. Please don’t skip this part! Resting after yoga is pertinent to developing a strong yoga practice and resting your mind actually can help aid in weight loss due to its ability to help you destress and unwind.

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I hope you enjoyed this 15 minute yoga workout for fat burning and weight loss! Try to challenge yourself to doing this 3 times a week for a month! I would love to hear your results in the comments below.

Ally is a Registered Nurse, Registered Yoga Teacher, and Co-Founder of Yoga Rove with her husband Victor. She first started yoga over 7 years ago when she started her nursing career to combat the physical and mental strain, and now loves to teach and help others.If you’re inclined to holistic health and fitness, yoga is definitely the way to go. The many benefits of this ancient form of exercise are already well-known, and aiding fat burning is one of them. While there are quite a few yoga poses for weight loss, remember that you’ll have to be consistent with practice! Also, if you’re a beginner, take on more active, intense practice gradually, balancing the same with relaxing poses.

Dr. Shilpa Patel, PhD, Corporate Trainer, Author and Leadership Coach, has been practicing yoga for more than a decade, mastering the balance between a healthy body and a mindful soul. She shares three yoga asanas that will help you in your weight management journey.

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Dr. Patel says, “Bhujangasana or cobra pose primarily works on strengthening your abdominal muscles and relaxing your lower back. This asana burns unwanted stomach fat as it stretches abdominal muscles. It also helps in burning extra fat on thighs, hips, and lower abdominal area.”

Start by practising Bhujangasana for three repetitions, holding position each time briefly. Gradually, hold the posture for few minutes while breathing normally.

This yoga asana is also known as the boat pose. Dr. Patel says, “This posture primarily works to strengthen the back and abdominal muscles, and tones the leg and arm muscles. It proves to be very beneficial for people with hernias. The stretching, compressing and relaxation of the abdominal region involved in Naukasana is a really good and effective way of burning belly fat, if practised on a regular basis.” Steps For Naukasana

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Also known as the plank pose, Kumbhakasana features regularly in dynamic asana sequences. Dr. Patel says, “This yoga pose is known to strengthen the upper body, specifically the arms, wrists, and spine. Plank pose is also great for strengthening the core and toning the abdomen and burning belly fat.”

Frequently Asked Questions (FAQs) Q: Do yoga poses for weight loss really work? A: Dr. Patel says, “Yes! Yoga, an Indian form of mind and body rejuvenation has significant benefits for people who are obese and want to shed weight. Yoga is an age-old treatment for a well-toned and healthy body and a stress-free mind and also enhances body posture.”

Q: What is few precautions to keep in mind when performing yoga poses for weight loss? A: Dr. Patel shares below tips to remember:

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Q: What are some good tips for summer yoga poses for weight loss? A: When the temperature is hot outside, tempers get flared too, and you can get impatient and tired. Dr. Patel says, “Yoga can help you combat the heat and help you stay cool and calm. Just stay hydrated and perform easy asanas morning and evening.” Apart from the above-mentioned yoga poses for weight loss, practice summer-friendly yoga asanas like Sheetali Asana, Dhruvasana, Ardhkatichakrasana, Konasana, Marjariasana, butterfly pose, Vajrasan, Sinhasana, Shashankasana, Chakrasana, Uttanpadasana, Yoga Nidra, and Shavasana.

We're working hard to continually improve, so we want to hear from you if we could be doing better. If you have any questions or comments about the accuracy or usability of our content or feel an article is out of date, you can easily let us know by visiting theis page.Yoga is one of the oldest practices in the world. Its origins date back to 1000 years. Regularly Practicing yoga has both mental and physical benefits. Additionally, it makes