10 Yoga Poses for Faster Weight Loss - A Beginners Guide

Starting weight loss journey is big step toward living better, more satisfying life. While various methods and practices aid in weight loss, incorporating yoga into your routine can be a transformative and holistic approach. Yoga not only contributes to physical fitness but also fosters mental well-being. In this beginner’s guide, we will explore 10 yoga poses that can accelerate your weight loss journey, complemented by valuable tips for a healthier lifestyle.

Why Yoga For Weight Loss?

The use of yoga to lose weight has grown in favor of a comprehensive and successful strategy for reaching and preserving a healthy body. Yoga provides a distinctive and long-lasting substitute for high-intensity workouts, running, or gym visits, which many people link with weight loss. Yoga places a strong emphasis on the mind-body connection, promoting mindfulness and awareness throughout each pose. This increased awareness permeates daily life, encouraging conscientious eating and the adoption of healthier lifestyle choices. Here are a few explanations for why yoga helps people to lose weight,

  • Mind-Body Connection
  • Stress Reduction
  • Balanced Hormones
  • Increased Metabolism
  • Strength and Flexibility
  • Detoxification
  • Improved Digestion
  • Awareness of Body Signals
  • Lifestyle Changes
  • Long-Term Sustainability
  • Emotional Healing
  • Holistic Approach

While yoga may not provide the rapid calorie burn associated with high-intensity workouts, its holistic benefits make it a valuable tool for achieving and maintaining a healthy weight. Combining yoga with other healthy lifestyle choices, including a balanced diet and regular physical activity, can contribute to a sustainable and fulfilling weight loss journey.

10 Best Yoga for Effective Weight Loss

1. Mountain Pose (Tadasana)

Mountain Pose Tadasana

Benefits: Tadasana helps improve posture and awareness. It engages multiple muscles, promoting overall body strength.

How to do it: Stand tall with feet together, arms by your sides, and weight evenly distributed. Lift your arms overhead, reaching towards the sky, while grounding your feet.

2. Downward-Facing Dog (Adho Mukha Svanasana)

Downward-Facing Dog-Adho-Mukha-Svanasana

Benefits: This pose stretches and strengthens the entire body, focusing on the core, arms, and legs.

How to do it: Start on your hands and knees, lift your hips towards the ceiling, straightening your legs and arms, forming an inverted V shape.

3. Warrior II (Virabhadrasana II)

Warrior II-Virabhadrasana-II-Yoga-for-Concentration

Benefits: Warrior II strengthens the legs, improves balance, and enhances focus. It targets the thighs, hips, and shoulders.

How to do it: Step your feet wide apart, extend your arms parallel to the floor, and bend your front knee over the ankle, keeping your back leg straight.

4. Tree Pose (Vrikshasana)

Tree Pose-Vrikshasana-for-strengthens-your-legs

Benefits: Vrikshasana enhances balance and concentration, working on the core and leg muscles.

How to do it: Stand on one leg, bring the sole of the other foot to the inner thigh or calf (avoid the knee), and bring your palms together in front of your chest.

5. Chair Pose (Utkatasana)

Chair Pose-Utkatasana- ways to lose weight

Benefits: Utkatasana targets the thighs, glutes, and core muscles, fostering strength and stability.

How to do it: Stand with feet together, bend your knees, and lower your hips as if sitting in a chair. Extend your arms overhead.

6. Bridge Pose (Setu Bandhasana)

Bridge Pose-Setu-Bandhasana-Improves-Spine-Flexibility

Benefits: Setu Bandhasana strengthens the core, glutes, and lower back. It also improves spine flexibility.

How to do it: Lie on your back, bend your knees, and lift your hips towards the ceiling. Clasp your hands under your back and press down through your arms.

7. Plank Pose

Benefits: Plank engages multiple muscle groups, promoting overall body strength and endurance.

How to do it: Start in a push-up position, with your wrists aligned under your shoulders. Now make sure to keep your body in a straight line from head to toe.

8. Cobra Pose (Bhujangasana)


Benefits: Bhujangasana stretches and strengthens the spine, chest, and shoulders. It also stimulates abdominal organs.

How to do it: Lie on your stomach, place your hands under your shoulders, and lift your chest off the ground, keeping your elbows slightly bent.

9. Child’s Pose (Balasana)

Child’s Pose-Balasana-Yoga-for-Relieves-Back-and-Neck-Strain

Benefits: Balasana promotes relaxation, stretches the back, and helps relieve tension and fatigue.

How to do it: Kneel on the mat, sit back on your heels, and reach your arms forward, lowering your chest towards the floor.

10. Seated Forward Bend (Paschimottanasana)

Benefits: Paschimottanasana stretches your spine, hamstrings, and lower back. It also calms the mind.

How to do it: Sit with your legs extended, hinge at the hips, and reach for your toes, keeping your back straight.

Tips for Weight Loss to Live a Healthy Lifestyle

1. Balanced Diet

Follow a strict balanced diet that is rich in fruits, vegetables, whole grains, and lean proteins. Avoid processed foods and excessive intake of sugars and fats.

2. Hydration

Always stay well-hydrated by drinking enough amount of water throughout the day. Water plays a critical role in both digestion and overall health.

3. Regular Exercise Routine

Combine yoga with other forms of exercise, such as walking, jogging, or strength training, for a comprehensive fitness regimen.

4. Adequate Sleep

Ensure you get sufficient, quality sleep as it is essential for weight management and overall well-being.

5. Mindful Eating

Practice mindful eating by paying close attention to your hunger, cravings, and fullness cues. Avoid distractions while eating.

6. Stress Management

Incorporate stress-reducing activities like meditation or deep breathing exercises to manage stress, which can contribute to weight gain.

7. Consultation with Health Professionals

Before making significant lifestyle changes, consult with healthcare professionals or fitness experts to ensure your approach aligns with your individual health needs


Embarking on a weight loss journey with Shiva Yoga offers a holistic and sustainable approach to physical and mental well-being. By incorporating these yoga poses into your routine and adopting healthy lifestyle habits, you can achieve not only weight loss but also a sense of balance, strength, and overall vitality. Remember, consistency and dedication are key to realizing the transformative benefits of yoga on your weight loss journey. Call Shiva Yoga today and enroll yourself for the transformation.