You probably agree that exercising to lose weight can use up a lot of will power. And if you’re like me you probably never considered using yoga poses to lose weight.
Before you start it’s crucial to actually have the right equipment for this type of yoga. This is why we recommend the Manduka PROLite as the best overall mat or the PIDO yoga mat if you find you get sweaty palms.
Most people think the only way to lose weight with exercise is with high-intensity movements like running or jumping. However, there is a lot of research that proves yoga reduces the hormone cortisol, which is an effective way to lose weight.
Yes, you just read that right.
Who said science was boring!?
Just a few minutes of yoga can help to reduce stress levels and, therefore, hunger throughout the day.
But it gets better… there are certain yoga exercises which also help to raise your heart rate and lose weight even quicker.
This article will show the best yoga poses to lose weight quickly. It includes some of the benefits and tips for each pose.
Enjoy!
Top recommended Yoga Mat- Manduka PROLite
If you’re looking for a yoga mat that is versatile to use in any situation, this is one you must consider. It is one of the most durable mats out there so you won’t need to worry about having to replace for the next few years.
The high-density cushion and joint protection mean that it’s suitable for all types of yoga, pilates and general gym work.
This support is perfect for beginners or advanced yogi’s to avoid injuries or feeling pain through the mat on elbows and knees.
23 Yoga Poses to Lose Weight Quickly
Make sure you watch the video for each pose before trying it out.
Just seeing the poses being performed can help you to perform them better. Plus, you can use the Well-Fit tips to help perfect the pose.
Some poses are for more advanced yoga practitioners but there are always variations you can perform if you’re not there yet.
Just remember that you can breathe into each stretch to increase flexibility. It may feel awkward at times and hard to get into position but that’s OK… however, acute pain is never OK.
If it’s hurting (not just stretching your muscles)… STOP!
There are hundreds of yoga asanas (posh word for poses) that can help for weight loss, but these have been proven to be some of the best.
1. Setu Bandh (Bridge Pose)
Well-Fit tips:
- Push your knees forward
- Aim to squeeze your shoulders together
- Get those hips up towards the ceiling
- Push your pinky’s into the floor
- Breathe & stay present
Benefits:
- Stretches the chest, shoulders and back
- Improves digestion
- Reduces stress & anxious feelings.
2. Bhujangasana (Cobra Pose)
Well-Fit tips:
- Do not force your upper body up with your hands
- Imagine a piece of string pulling your head up (do not strain your neck)
- Extend your toes so they press into the mat
- Breathe & stay present
Benefits:
- Relieves stress
- Stretches chest, stomach and back
- Stimulates the digestive system
- Helps to prevent illness
3. Dhanurasana (Bow Pose)
Well-Fit tips:
- Hold your ankles if possible (you can just do one leg at a time if it is too hard)
- Look up during the pose
- Relax everything you don’t need (particularly face muscles and eyelids)
- Breathe into the stretch and stay present
Benefits:
- Improves posture
- Stimulates the neck and abdomen muscles
- Stretches and strengthens the stomach and chest
4. Trikonasana (Triangle Pose)
Well-Fit tips:
- Lean forward keeping your lower back straight
- When the lower back starts to round stop stretching
- Hold the pose wherever you are and try to stack your shoulders (keeping your chest open)
- Breathe & stay present
Benefits:
- Improves digestion
- Stretches your back and hamstrings,
- Improves strength
- Relieves stress & back pain
5. Ardha Matsyendrasana
Well-Fit tips:
- If you cannot hook your elbow on this side of your knee do not force it
- Imagine you are looking for something directly behind you
- Focus on your breath and remain mindful
Benefits:
- Stimulates digestion
- Stretches hips and lower back
- Reduces hunger and stress levels
6. Utkatasana (Chair Pose)
Well-Fit tips:
- Push your thighs together
- Glance down at your feet, you should be able to see your toes still
- Pull your belly button towards your spine
- Stay present & breathe into the stretch
Benefits:
- Improves digestion
- Stimulates the diaphragm & heart
- Stretches the shoulders and chest & improves whole-body strength
7. Vasisthasana (Side Plank Pose)
Well-Fit tips:
- You can place your knees & elbow on the mat if this is too hard
- Aim to keep your body in a straight line and get your hips off the floor
- Focus on your breath and remain mindful
Benefits:
- Improves core strength & posture
- Improves balance
8. Padahastasana
Well-Fit tips:
- It’s very important you do not force this pose or pull your spine towards your legs
- Bend forward until your lower back starts to curve
- Bend your knees if you need to (you can place a box or table in front of you if you are still learning this pose)
- Stay present & breathe into the stretch
Benefits:
- Improves digestion
- Lowers stress levels
9. Utthita Hasta Padangustasana (Extended Hand-To-Big-Toe Pose)
Well-Fit tips:
- Look at one spot throughout the pose
- You can hold your leg and bend it if you are learning the pose
- Focus on your breath and remain mindful
Benefits:
- Improves hamstring flexibility and lower back strength
- Improves balance and posture
10. Vakrasana (Half Spinal Twist Pose)
Well-Fit tips:
- Lead the twist with your chest
- Place your hand directly behind your body
- Look for something behind you
- Stay present & breathe into the stretch
Benefits:
- Strengthens your back muscles
- Reduces stress levels and hunger
- Improves your core muscles
11. Pavanmuktasana (Wind-releasing Pose)
Well-Fit tips:
- Pull your belly button in towards your spine
- Focus on your breath and remain mindful
- Keep your back flat on the floor
Benefits:
- Improves digestion
- Stretches lower back
- Increases core strength
12. Shalabhasana (Locust Pose)
Well-Fit tips:
- Use slow movements & control
- Use one leg at a time to prepare using the opposite leg as a “kickstand” to support the leg
- Push your hands into the floor
- Stay present & breathe into the stretch
Benefits:
- Stretches shoulders, chest and lower back
- Reduces stress
- Improves posture
13. Nauka Chalan (Boat Pose)
Well-Fit tips:
- Pull your belly button towards your spine
- Sit up higher to make it easier/ lower to make it more challenging
- Focus on your breath and remain mindful
Benefits:
- Improves core muscles & body strength
- Reduces stress and hunger levels
- Improves digestion
14. Bhekasana (Frog Pose)
Well-Fit tips:
- Do not force your feet towards the floor
- Take the pose to where your body resists and hold
- Stay present & breathe into the stretch
Benefits:
- Stretches stomach, quadriceps and the chest
- Improves posture & digestion
15. Halasana (Plow Pose)
Well-Fit tips:
- Start with your legs up and slowly move them back
- Aim to lift your hips up to the ceiling rather than folding them over to collapse on you
- Stay present & breathe into the stretch
- If anything hurts or you feel out of control, stop!
Benefits:
- Reduces stress
- Wakens you up
- Improves digestion
- Calms the mind and reduces stress
16. Shirshasana (Headstand)
Well-Fit tips:
- Walk your feet towards your head
- Aim to get your hips directly over your head
- Lift one leg at a time
- Remain in control and take your time
- Pull your belly button to your spine
- Focus on your breath and remain mindful
- Use a wall behind you or partner to support if you are learning
- Use a child pose after
Benefits:
- Tones your core muscles
- Improves digestion
- Calms the mind and reduces stress
17. Garudasana
Well-Fit tips:
- Start with a chair pose (see above)
- Pull your belly button into your body
- Hold your shoulders if you can’t link your hands
- Focus on your breath and remain mindful
Benefits:
- Improves concentration
- Improves balance
- Strengthens the ankles and calves
- Stretches the thighs, shoulders, and upper back
18. Ardha Chandrasana (Half Moon Pose)
Well-Fit tips:
- Shift your body weight over your front leg
- You can use a box, table or chair to support your hands
- Move with control, do not just bounce into the position
- Stay present & breathe into the stretch
Benefits:
- Strengthens the abdomen, thighs, glutes, and spine
- Improves digestion and balance
- Relives stress
19. Sarvangasana (Shoulder Stand)
Well-Fit tips:
- Aim to get your glutes directly above your shoulders
- Use your hands to support your back
- Push your feet towards the ceiling
- Stay present & breathe into the stretch
Benefits:
- Improves digestion
- Reduces fatigue and makes you more alert
- Strengthens the core muscles and body strength
20. Paschimottanasana (Seated Forward Bend)
Well-Fit tips:
- Start by moving your hands up to the ceiling
- Move your body forward from your hips keeping a straight back
- Once your lower back starts to curve lower your hands and hold whatever they can reach
- Do not force this position
- A good variation is to bend your knees
- Stay present & breathe into the stretch
Benefits:
- Improves digestion
- Soothes anxiety and reduces fatigue
21. Virabhadrasana I (Warrior Pose)
Well-Fit tips:
- The back foot should be turned at an angle
- Make sure your hips face forward and are in line
- Front knee should be above your ankle
- Focus on your breath and remain mindful
Benefits:
- Stretches your belly, lungs, and chest
- Strengthens the muscles at the back
- Calms the mind in this strong pose
22. Virabhadrasana B (Warrior II)
Well-Fit tips:
- Back foot points out to the side
- Your front knee should be above your ankle
- Make sure your shoulders are soft but your arms are strong
- Stay present & breathe into the stretch
Benefits:
- Improves balance and mindfulness
- Improves core strength of the body
- Soothes anxiety and reduces fatigue
23. Virabhadrasana C (Warrior III)
Well-Fit tips:
- Start by moving your hands up to the ceiling
- Make sure your standing leg is strong
- Aim to get your back leg and arms in one straight line just like a plank
- You can bend your standing leg as a moderation or use a table to help balance for your hands
- Stay present & breathe into the stretch
Benefits:
- Improves balance and mindfulness
- Improves flexibility of the hamstrings
- Soothes anxiety and reduces fatigue
Yoga Poses to Lose Weight Summary
So there you have it!
23 yoga poses to lose weight quickly. But let’s face the truth of this amigo…
Yoga alone will not cut it!
These yoga asanas will help to stimulate digestion, lower your cortisol levels (remember this is good) and strengthen your muscles but it’s so important to make sure you are also putting the right kind of food into your body.
Here are some great articles to make sure you have the right nutrition to complement the weight loss:
- 21 Delicious Weight Loss Dinner Recipes That Will Help You Shrink Belly Fat!
- 13 Awesome Healthy Recipes [Under 500 Calories!]
- 27 Best Salad Recipes to Help You Lose Weight Quickly
