Think that yoga is just for improving flexibility?
Think again!
Practising yoga regularly will improve your strength, focus, flexibility and fitness as well as resulting in weight loss.
This 20-minute effective yoga workout for weight loss combines challenging postures, holds and flows to help you lose weight and feel great.
20 minutes is all it takes…
Give it a go!
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.
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.
Can You Really Lose Weight From Yoga?
The short answer is yes.
The long one is below…
Did you know there are many studies that prove yoga can actually be a more beneficial exercise for weight loss than other more traditional aerobic exercises like running?
Not only does the reduced cortisol levels help you to make better food choices, but yoga can significantly improve sleep. This is one of the crucial 7 steps to lose weight fast.
Not only that, but there are some yoga workouts that can help to lose weight quicker. These workouts typically help to raise the heart rate and burn more calories than other types of relaxing yoga routines.
So let’s dive into the workout…
How to Use This Yoga Workout for Weight Loss
The below yoga workout for weight loss has been designed so that each pose flows into the next one.
Simply follow poses 1 through 14, repeat the sequence and finish with child’s pose (number 15).
Hold each pose for at least 3 deep breaths.
Be sure to check out the video and use the Well-Fit tips to make sure you are performing the poses correctly. If you feel like a pose is too easy or too hard check out the moderations to suit you.
If you feel a stretch in the muscles, that is completely normal.
But if you feel acute pain at any joints, then you should stop and re-watch the video and check the tips.
Just remember to breathe into each pose… and smile!
1. Standing Forward Fold- Halfway Lift- Fold- Mountain Pose Flow
Well-Fit tips:
- To increase the stretch, lift up on to the balls of your feet
- Don’t lock your knees, keep a slight bend
- Hinge at the hips
- Do not round the back too much
How to make it easier: bend your knees or place a blanket under your heels
How to make it more challenging: straighten your legs more
2. 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
- Keep your back straight
- Your front knee should be above your ankle
3. Virabhadrasana B (Warrior II)
Well-Fit tips:
- Same feet and legs position as Warrior I
- 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
4. 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
- Stay present & breathe into the stretch
How to make it easier: Use a table to lean on to help keep your balance (try to keep your standing leg as straight as possible even if you don’t lower down all the way)
How to make it more challenging: Keep a straight standing leg and aim to get your body into a T position.
5. Chair Pose
Well-Fit tips:
- Move into a half squat position
- Imagine you are going to sit on a chair
- Keep your knees in line or behind your toes
How to make it easier: Stand a little taller
How to make it more challenging: Sit a little lower down
6. Twisted Chair (Parivrtta Utkatasana)
Well-Fit tips:
- Arms start in line with your back above your head
- Bring your hands to your heart
- Breathe in and extend your back
- Look behind you & keep your core engaged
How to make it easier: Keep your arms straight and twist
How to make it more challenging: Hook your elbow on the outside of your knee
7. Plank- Hold For 3 Breaths
Well-Fit tips:
- Place your feet against a wall for support
- Keep your core tight
- Make sure your neck is in line with your back
- Drop down to your knees, maintaining a straight back, to make it easier
How to make it easier: Place your knees on the floor
How to make it more challenging: Stay in this position until the next pose…
8. Downward Facing Dog to Plank Flow- 3 Rounds
Well-Fit tips:
- Ensure your back and neck are in line; keep your body straight
- Pad your feet in downward facing dog to help loosen the muscles
How to make it easier: drop down to your knees in plank position
How to make it more challenging: aim to get your heels on the floor in downward-facing dog
9. Chaturanga- Hold For 3 Breaths
Well-Fit tips:
- Engage your muscles, draw in your navel
- Keep your elbows hugged close to your side body for the duration of the move
- Move forward a few inches over your hands before you lower
- Lower down with control
- Stop lowering when your elbows are in line with your wrists
How to make it easier: Drop down to your knees first
10. Upward Facing Dog- Hold For 3 Breaths
Well-Fit tips:
- Press the top of your feet into the mat
- Push into your hands to lift the body
- Keep your shoulders away from your ears
- Open your chest
11. Downward Facing Dog- Hold For 3 Breaths
Well-Fit tips:
- Keep your hands and feet firmly rooted to the ground
- Start from a plank position and push your hips up and back without moving your hands and feet
- Pad your feet in downward facing dog to loosen the muscles
- Push your chest towards your legs
How to make it easier: Bend your knees if you find your back rounding or your heels high off the ground
How to make it more challenging: Make sure your back and arms are straight and aim to get your heels on the floor
12. Three Legged Dog to Knee to Nose Flow- 3 rounds
Well-Fit tips:
- Inhale as you extend your leg up in 3 legged dog
- Exhale as you reach your knee to your nose
- Shift your shoulders over your knees as you reach your knee to your nose
- Keep your hips in line (do not twist your body as you lift your leg)
How to make it easier: Do not lift your leg as high (keeping your hips inline will be better for flexibility in the long run)
13. Bow (Dhanurasana)
Well-Fit tips:
- Reach back to grab your ankles
- Aim to lift your feet and shoulders up to the ceiling
How to make it easier: Use a yoga strap to hook onto your ankles
How to make it more challenging: lift your thighs and shoulders up high
14. Cobra
Well-Fit tips:
- Palms under your shoulders
- Use your back muscles lift your chest off the floor (do not lift using your arms)
- If this is your first time through the sequence step your feet to the top of the mat to start your forward fold and halfway lift routine again.
Repeat The Above Sequence
15. Finish With a Child’s Pose
Well-Fit tips:
- Reach your hands forward with your palms facing down for a stretch in your upper back
- For a more relaxing pose place your hands by your side
- Aim to place your forehead on the mat
- Breathe into the pose and relax your face muscles & eyelids
Yoga Workout for Weight Loss Summary
So there is your yoga workout for weight loss.
It’s far more important to practice these routines frequently (i.e. 10 minutes a day) instead of doing an hour a week.
At Well Fit Fam, we recommend finding a time of day that you can control to form a habit to see the best results. This may be the first thing in the morning, during a lunch break or before going to bed.
Do what works for you.
P.S. Check out the best 23 yoga poses to lose weight quickly or 15 minutes yoga routine to lose weight if you are looking for more yoga workouts.
Thanks good information , keep doing good work
Thank you
I can remember the first time I tried yoga. Rude awakening. I came in thinking it was gonna be a breeze. ? found out the hard way yoga is hard but very relaxing and fulfilling.
Haha! Yeah, I’ve been there too! When you find the right routines it’s actually a great exercise, I genuinely look forward to our morning yoga
Well, I just started yoga recently and I’m try to balance my body. Will add more to my list.
Glad to hear it Yasinta, I hope this helps
We are new to yoga and we are going to try and watch some of the videos to get into the swing of it. By me i mean my husband and myself
That’s great! That is exactly how Mike and I started out. I hope you find the videos helpful, keep us posted on your yoga journey and progress. Enjoy!