5 Beginner Yoga Exercises To Lose Weight (20 Minutes)

If you’re wanting to get into shape and lose weight, yoga to lose weight for beginner is an excellent option. Not only can it help to improve your fitness, but it’s also an effective way to improve your mental health.

Yoga has been found to reduce stress (1) and anxiety (2), increase sleep quality (3), and improve your overall quality of life (4). 

The benefits of yoga also extend to weight loss (5), making it a great addition to your workout routine if you’re wanting to lose a few pounds. 

We’ve rounded up the 5 best beginner yoga exercises for weight loss that will help you feel great physically and mentally. 

1. Bridge Pose 

Bridge pose is a backbend position that engages your back, glutes, and buttocks and is a challenging pose that is one of the best exercises in yoga  to lose weight for beginner.

How to get into bridge pose:

1. Start this pose by lying on your back, with your knees bent, and your feet flat on the ground.
2. Place your arms by your sides, and extend them with your palms flat against the floor.
3. Now press your feet and arms into the floor while simultaneously lifting your hips up towards the ceiling while breathing out.
4. Your butt will now be off the floor. 
5. With your hips still extended, angle your tailbone towards your public bone, but do not squeeze your glutes or buttocks. 
6. Keeping this position, roll your shoulders back underneath your body, and make a fist with your hands. Now, reach with your fists towards your heels.
7. Hold this pose for one minute at a time and then exhale to slowly release, and roll your spine and legs back to the floor. 

Note: Do not try to perform this pose if you have a shoulder or neck injury 

2. Downward Dog Pose 

Downward dog pose is an effective yoga exercise for weight loss thanks to its targeting of your thighs, back, and arms. Expect to see toning of your thighs and upper arms after regular practice of this iconic pose. 

How to get into downward dog pose:

1. Start the position with your hands and knees on the ground, ensure that your wrists are aligned under your shoulders and your knees are aligned under your hips. 
2. Stretch your elbows, relax your back, and press evenly and firmly into your hands with your fingers spread wide and straight ahead. 
3. Exhale and lift your knees off the floor, lifting your pelvis towards the ceiling.
4. Lengthen your spine and bring your body into an “A” shape, your legs should be straight but not locked. Ensure that your shoulder blades are drawn back. 
5. Your weight should be evenly spread between your feet and hands. 
6. Relax your head and gaze between your legs toward your center. 
7. Hold the pose for as long as comfortable (up to 1 min), gently rocking if you wish.
8. Exit the pose by exhaling and walking your hands backward and bending your knees. 

3. Warrior III Pose

Warrior III Pose results in strong muscle contraction of your buttocks and abdominals, making it a great yoga exercise for weight loss. Warrior III pose requires strong balance, so it may take some time to master this pose, but once you do you should expect to see your belly flatten and your legs and arms more toned. 

How to get into warrior III pose:

1. Start the pose standing with your feet facing forward. 
2. Exhale and bend in half, with your head by your knees facing towards the ground.
3. Breathe out and place your left foot into a lunge position. Your right knee should be at a right angle. 
4. Now bring your right hand to the outside of your knee and your left hand to the inside of your knee. 
5. Squeeze your knees and lift your torso at the same time.
6. From this lunge position, stretch your arms in front of you, parallel to the floor, with palms facing each other.
7. Exhale and press your right heel into the floor. Then at the same time straighten your right leg, lift your left leg off the floor pointing it backwards and straighten your back parallel to the floor. 
8. Your lifted leg and outstretched arms should be roughly a straight line through your back.
9. Keep this line as still as possible, shifting your bodyweight only as you need to maintain balance.
10. Stay in this position for up to one minute and then release back to standing position and repeat on the other side. 

4. Plank Pose 

Plank pose is one of the best yoga exercises for weight loss thanks to how it strengthens your core. 

How to get into plank pose: 

1. Start this pose on your hands and knees. Your wrists should be aligned under your shoulders. 
2. Get into a push-pup like position, keeping your body in a straight line.
3. Keep your thighs lifted off the ground and ensure your hips don’t sink too low. 
4. Keep your abdominal muscles contracted, your head in line with your spine and your shoulders directly above your wrists. 
5. Hold the pose for as long as you can while maintaining the correct posture and then release gently back onto your knees. 

5. Twisted Chair Pose 

Twisted chair pose is another excellent yoga exercise for weight loss because of how it targets your quads, glutes, and abdominals. This pose is essentially a squat but with a yoga twist to really increase the burn.

How to get into twisted chair pose:

1. Stand straight with your feet together. 
2. Breathe in while raising your arms towards the ceiling.
3. Breathe out and bend your knees down until your thighs are parallel to the floor. If you can’t get parallel, that’s fine. Get as close as you can without feeling uncomfortable. Your knees should project slightly over your feet. 
4. Bring your arms down into a prayer position around chest-level. 
5. Breathe out and twist your torso to the right, while placing your left elbow on your outer right thigh. 
6. Shit your left hip back slightly and align your knees. 
7. Push your left forearm into your thigh while bringing your right shoulder blade back as you turn your chest to the right. 
8. At this point, your right elbow should point up while you hold this prayer position. 
9. Gaze upwards.
10. Hold the pose for one minute, keeping your weight evenly on your heels.
11. Straighten and repeat on the other side. 

The Bottom Line - Yoga to Lose Weight for Beginner 

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