lunge asana for weight loss This is one of the best poses for stretching the hips. Many people tend to have tight hips from sitting in front of a computer all day. It will also help increase your flexibility for the splits if that happens to be one of your goals.
Keep in mind that your hands can be wherever you want them to be in this asana, and their location often determines what muscles you are stretching.
Half Boat Pose (Ardha Navasana)
half boat asana to lose weightThis is a great yoga asana for weight loss because it directly works the tummy! You’ll feel your ab muscles working hard as you try to hold this pose.
Put your palms down on the ground for balance, and raise the legs first. When you feel stable enough, raise the arms so that they are parallel with the ground.
Side Plank (Vasisthasana)
side plank pose to lose weightIt’s no wonder that some form of the “plank” made this list of yoga asanas for weight loss. The plank and all of its variations are great for the abs!
Begin in regular plank position with your palms face down on the yoga mat, shoulder-width apart, and your toes together on the mat.
Tree Pose (Vriksasana)
tree asana for weight lossDon’t be fooled by tree pose. It’s harder to balance in this pose than it looks!
Bring your left foot in to rest on the inside of your left thigh. Keep your back straight. Your body may have a tendency to lean forward when trying to balance but bring your shoulders back up.
Revolved Lunge Pose (Parivrtta Anjaneyasana)
lunge variation poseIf you need to, keep the right hand on the floor next to the left foot for support while getting into this pose.
Try to keep your front knee bent at a 90-degree angle and your outstretched leg straight.
Bring your right elbow to rest on your left knee, and bring the hands together. Press the hands into each other to increase the stretch in the back and shoulders.
Chair Pose (Utkatasana)
chair asana for weight lossThis is the yoga version of a squat hold and also deserved a spot amongst the yoga asanas for weight loss. You will feel it in your quadriceps.
Keep the feet together and the arms straight above you as you lower into a squatting position.
Make sure that you can still see your feet in front of your knees. If you can’t, your knees are bent too far forward.
Warrior (Virabhadrasana )
warrior i yoga asana for weight lossWarrior I is often performed as a “vinyasa” with Warrior II and Warrior III (below). This simply means that they are performed as a “flow,” in which you go from one pose to another fluidly.
The warrior routine is an important part of the yoga asanas for weight loss and should not be ignored.
Warrior I is similar to a high lunge, but the back foot is pointed out at an angle rather than tucked under.
Try to keep the front knee at a 90-degree angle, but for many beginners, your stance may look like the photo above (slightly higher than 90 degrees).
Shoulder stand (Sarvangasana)
shoulder stand yoga pose asana This is considered an inversion because your body is upside down! Inversions such as headstand, forearm stand, and handstand can make yoga practice very fun!
Begin with your back on the ground, your knees slightly bent, and your feet in the air. Press your hands flat on the ground, and use them to roll yourself backward on your upper back. As you do this, bring the hands to your lower back, just above your hips, to keep yourself upright.
lord of the dance poseThis is one of the more beginner yoga asanas for weight loss, but it works and feels great to stretch in!
Crow Pose (Bakasana)
crow pose yoga asanaWhile this is one of the more advanced yoga poses for weight loss, practicing it will help you burn calories and build arm strength!
Begin in a low squat with your hands on the mat in front of you and your fingers spread wide. Your knees should be wider than your arms.
Come up on your tiptoes, and place the knees on the edges of your upper arms. Your knees shouldn’t be directly on the upper arms, but closer to the edges or outside of your upper arms.
Bend the knees, and sit lightly between the heels. Your knees should be out wide on either side of you. Rest your forehead on the ground in front of you.
The arms can be behind you or stretched out in front of you. This is a total relaxation pose and you shouldn’t be working anything in it. Just focus on resting what feels sore. Hold for 5-6 breaths or as long as you need it before moving onto the next pose.
Child’s pose is often done at the end of practice as well to cool down or reflect on your practice.
Remember that the hardest part of a yoga practice is getting yourself on the mat every day! Your health and well-being should be the highest priority.