When I first began my journey into yoga, I never imagined it would become a key part of my weight loss routine. Like many people, I assumed yoga was only about deep breathing, relaxation, and twisting into shapes that looked more like art than exercise. But as I delved deeper into the practice, I discovered that yoga, when done right, can be an incredibly powerful tool for weight loss.
This article is all about the best yoga poses for weight loss that I have tried and loved. These poses have helped me not only shed pounds but also find strength, flexibility, and a sense of balance in my life. If you’re curious about how yoga can help you lose weight too, let’s dive right in.
I’ll also share some product recommendations that have made my yoga sessions more effective and comfortable – all of which are available on Amazon.
Setting the Stage for Weight Loss with Yoga
Before jumping into the poses, I should mention something that completely changed my perspective: yoga is not just about the movement of the body; it’s a harmony between mind, breath, and action. Unlike traditional high-intensity workouts, yoga burns calories through sustained movement, body weight strength, and activating the core.
Consistency and mindfulness are key here. You can do it in the comfort of your home, and as I always say – a good yoga mat is your best companion. Personally, I’ve been using the Manduka Pro Yoga Mat for a few months now. It’s extra-thick, provides great support, and lasts forever.
Now, onto the best yoga poses for weight loss that have truly worked for me.
Sun Salutations (Surya Namaskar)
The first pose I want to talk about isn’t just a pose – it’s a sequence. Sun Salutations are the heart and soul of any weight-loss-oriented yoga practice. Surya Namaskar consists of a series of twelve postures performed in a flow, combining forward bends, lunges, and gentle backbends. The entire sequence warms up the body and gets the blood pumping, giving you the benefits of both cardio and strength training.
When I started practicing Sun Salutations, I aimed for 5 rounds, and gradually built up to 15. Trust me, the heat builds quickly and makes you sweat!
If you need extra support for your knees while transitioning between poses, consider using the BalanceFrom GoYoga Knee Pad Cushion, which gives amazing comfort without disturbing your flow.
Warrior II Pose (Virabhadrasana II)
Warrior II Pose might look like a simple lunge, but don’t let it fool you. When done correctly, it engages your legs, core, and shoulders, working them hard to maintain balance and posture.
By holding the position and focusing on proper alignment, I found that this pose built my endurance and helped burn calories.
Warrior II is also a great way to enhance your body’s energy flow. Just imagine yourself strong and grounded like a warrior, and stay in this pose for 30-60 seconds per side.
My personal trick for staying focused in Warrior II is using the Gaiam Yoga Block to ensure my posture remains aligned and to assist during warm-up stretches.
Plank Pose (Phalakasana)
Plank Pose is a serious full-body challenge! It works wonders for your core, arms, and shoulders while building up your stamina.
I used to underestimate the intensity of this pose, but soon realized that staying in Plank Pose for just a minute could get my whole body shaking – and that’s where the magic happens.
To add more fun, I incorporate variations like Side Plank or moving between Plank and Downward Dog. A key to staying comfortable during Plank Pose is having a non-slip mat – something like the Heathyoga Eco-Friendly Non-Slip Yoga Mat, which ensures I maintain my grip, even when I start to sweat.
Chair Pose (Utkatasana)
Chair Pose, often called “yoga’s version of the squat,” is a powerful lower-body strengthener. When I first tried this pose, I thought it was deceptively easy until my legs started to burn after just a few seconds. Chair Pose engages your core and helps to tone your thighs and glutes while also burning calories.
Remember to keep your back straight, core engaged, and hold it for as long as possible. I also love using a yoga strap for alignment checks and deeper stretches before getting into Chair Pose.
This helps open up my shoulders and chest, making the pose easier to maintain for longer periods.
Boat Pose (Navasana)
When it comes to strengthening the abs and targeting the stubborn belly area, Boat Pose is the way to go.
It was one of the hardest poses for me to master, but it’s amazing for core strength. By balancing on your sit bones and lifting both your upper body and legs to form a “V” shape, this pose tones the belly, hips, and spine.
I usually try to hold Boat Pose for 20 seconds, gradually working up to a full minute as my core strength improves. If you’re struggling at first, like I did, you can use the Tumaz Yoga Strap for extra support while practicing this pose until you get comfortable.
Bridge Pose (Setu Bandhasana)
Bridge Pose is a great way to strengthen the glutes and thighs, while also opening up the chest. It’s a mild inversion that also stretches the spine and improves digestion, helping you on your weight-loss journey.
For me, Bridge Pose has been a great way to relax and tone the lower body after more challenging standing poses.
You can hold Bridge Pose for 30 seconds or even use a yoga block under your sacrum for added support. The REEHUT Yoga Block has been my go-to for this, as it helps me relax into the stretch while keeping my lower back comfortable.
Bow Pose (Dhanurasana)
If you are interested in targeting your abdominal region, Bow Pose is another great pose. When I first started doing Bow Pose, I could feel my back, core, and thighs working almost instantly.
It involves lying on your stomach, grabbing your ankles, and lifting both your chest and legs simultaneously.
Bow Pose is a deep stretch, and it works incredibly well for burning fat around the abdominal area. If you find it challenging at first, a yoga bolster can help. I use the Hugger Mugger Standard Yoga Bolster to rest my chest before going fully into the pose.
Downward-Facing Dog (Adho Mukha Svanasana)
Downward-Facing Dog is one of the most recognized yoga poses and offers a whole-body workout. It strengthens the arms, engages the core, and stretches the legs and back. When I first started yoga, I underestimated how much this pose works the upper body, but now it’s one of my favorite calorie burners.
I typically hold Downward Dog for about 1-2 minutes, and I love the way it lengthens my spine and relaxes my mind.
For added wrist support, I highly recommend the Wrist Assured Gloves, which make a big difference if you’re prone to wrist discomfort like I am.
Triangle Pose (Trikonasana)
Triangle Pose is a fantastic standing pose that helps to tone your waistline, improve digestion, and strengthen the legs. It also gives a great side stretch that targets the obliques – something I found very effective in reducing my love handles.
To get the most out of this pose, it’s crucial to keep the chest open and the core engaged.
I use the Fit Spirit Exercise Yoga Mat Strap to help deepen my side stretches when transitioning in and out of Triangle Pose, and it really makes a difference in how open I feel.
Cobra Pose (Bhujangasana)
I have to mention Cobra Pose. It’s a fantastic backbend that not only strengthens the spine and glutes but also works wonders for the core. This pose has helped me develop stronger back muscles, which is crucial for maintaining good posture throughout my yoga journey.
I make sure to hold Cobra Pose for 20-30 seconds, breathing deeply to expand my chest. For extra comfort during Cobra Pose, I use the Clever Yoga LiquidBalance Mat, which provides excellent cushioning and allows me to comfortably focus on my form.
Consistency is Key
When it comes to losing weight through yoga, consistency is key. I’ve found that practicing these poses at least four times a week keeps my metabolism firing and helps me build lean muscle.
Pairing yoga with a balanced diet also made a huge difference. It’s important to listen to your body, respect its limits, and gradually challenge yourself to hold poses for longer or do more repetitions.
If you need help staying on track, consider getting a Yoga Journal. Keeping track of my progress helped me stay motivated and celebrate small victories along the way. Yoga for weight loss isn’t a sprint; it’s a journey of self-discovery and growth that brings rewards well beyond just physical appearance.
Wrapping It Up
Yoga has been a transformative part of my weight loss journey, and I love how these poses provide a balance of cardio, strength, and mindfulness. They have not only helped me shed excess pounds but also feel stronger, more energized, and more at peace.
If you’re looking to lose weight, give these yoga poses a try! Grab a comfortable mat, maybe a block or two, and get started.
You don’t need to push yourself to extremes; just do what feels right for your body, and trust that the results will come. Remember, yoga is as much about the journey as it is about the destination, and every breath you take on the mat brings you closer to your goals.
If you’re interested in starting your own yoga journey, check out some of the Amazon products I mentioned.
They made my practice more enjoyable and comfortable, and I’m sure they’ll help you too. Let’s roll out our mats and get started on this beautiful journey together!