12 Yoga Poses for Weight Loss for Busy People

"I want to lose weight but I don't have time to go to the gym." Are you continuously looking for something that's beginner friendly but also saves your time at the same time? Well, yoga is one of the best ways to lose weight as it is a body based workout that increases your metabolism and improves your posture.

The Importance of Morning Yoga for Weight Loss

Yoga is more than just a form of exercise; it's a holistic practice that integrates the mind, body, and spirit. When practiced in the morning, yoga can set a positive tone for the day, helping you make healthier choices and promoting weight loss. Morning yoga can kickstart your metabolism, helping you burn more calories throughout the day. It also helps in toning your muscles, improving your posture, and enhancing your overall fitness.

The Best Morning Yoga Poses for Weight Loss

Now, let's dive into the 12 yoga poses that can help you lose weight. Remember, consistency is key when it comes to seeing results from yoga.

Also read: Meditation vs yoga: Which practice suits you the best?

1. Surya Namaskar (Sun Salutations)

How to do it: Start standing, breathe in and stretch both the hands above the head. Breathe out and bend forward. Breathe in and push your right leg back. Breathe out and bring the left leg back. Hold your breath and push your body down. Breathe in and push your chest forward. Breathe out and lift the hips and the tailbone up. Breathe in and bring the right foot forward. Breathe out and bring the left foot forward. Breathe in and stretch your hands above the head. Breathe out and bring your hands down. Repeat this sequence 5-10 times.

Benefits: It helps in weight loss, improves digestion, and boosts cardiovascular health.

Also read: Best time to do yoga: Is morning yoga really effective?

2. Virabhadrasana II (Warrior II)

How to do it: Stand straight, step your feet wide apart. Turn your right foot out to the side and your left foot slightly inwards. Inhale and raise your arms to the side. As you exhale, bend your right knee. Turn your head to the right and look out over your fingers. Hold this pose for 30 seconds to 1 minute. Repeat on the other side.

Benefits: It strengthens the legs, opens the hips and chest, and stimulates digestion.

3. Navasana (Boat Pose)

How to do it: Sit on your mat, bend your knees and lift your feet off the floor. Extend your arms parallel to the floor. Balance on your sit bones and keep the spine straight. Hold for 10-20 seconds and repeat 5 times.

Benefits: It strengthens the abdomen, hip flexors, and spine.

4. Phalakasana (Plank Pose)

How to do it: Start on your hands and knees. Step your feet back to balance on the balls of your feet. Keep your body in a straight line from head to heels. Hold for 30 seconds to 1 minute. Repeat 3-5 times.

Benefits: It strengthens the arms, wrists, and spine, and tones the abdomen.

5. Setu Bandhasana (Bridge Pose)

How to do it: Lie on your back, bend your knees and place your feet on the floor. As you exhale, lift your hips off the floor. Clasp your hands under your lower back and press your arms down for support. Hold for 30 seconds to 1 minute. Repeat 3-5 times.

Benefits: It stretches the chest, neck, and spine.

Also read: Beginner's guide: 10 best yoga poses and exercises

6. Utkatasana (Chair Pose)

How to do it: Stand straight, inhale and raise your arms perpendicular to the floor. As you exhale, bend your knees and lower your hips as if sitting in a chair. Hold for 30 seconds to 1 minute. Repeat 3-5 times.

Benefits: It strengthens the ankles, thighs, calves, and spine, and stretches the shoulders and chest.

7. Vrikshasana (Tree Pose)

How to do it: Stand straight, bend your right knee and place the right foot high up on your left thigh. Balance on the left foot. Inhale and raise your arms overhead. Hold for 30 seconds to 1 minute. Repeat on the other side.

Benefits: It strengthens the spine, improves balance, and tones the leg muscles.

Also read: How to know which of your chakras is out of balance

8. Adho Mukha Svanasana (Downward Facing Dog)

How to do it: Start on your hands and knees. As you exhale, lift your knees off the floor, push your hips up and straighten your legs. Hold for 1-3 minutes. Repeat 3-5 times.

Benefits: It strengthens the arms and legs, and improves digestion.

9. Ustrasana (Camel Pose)

How to do it: Kneel on your mat with your knees hip-width apart. Place your hands on your hips. Lean back, with your chin slightly tucked toward your chest. Reach back and hold onto each heel. Hold for 30-60 seconds. Repeat 2-3 times.

Benefits: It stretches the entire front of the body, the ankles, thighs and groins, abdomen and chest, and throat.

10. Parivrtta Utkatasana (Twisted Chair Pose)

How to do it: Stand straight, bend your knees and lower your hips as if sitting in a chair. Join your palms at the chest in prayer position. Twist your torso to the right and place the left elbow outside the right knee. Hold for 30 seconds to 1 minute. Repeat on the other side.

Benefits: It stimulates the abdominal organs and the heart, and reduces the symptoms of flat feet.

11. Virabhadrasana III (Warrior III)

How to do it: Stand straight, step your right foot forward and raise your arms. Shift your weight onto your right foot and lift your left leg off the floor. Lower your torso and raise your left leg until both are parallel to the floor. Hold for 30 seconds to 1 minute. Repeat on the other side.

Benefits: It strengthens the ankles and legs, shoulders and muscles of the back, tones the abdomen, and improves balance and posture.

12. Savasana (Corpse Pose)

How to do it: Lie on your back with your legs and arms spread at about 45 degrees. Close your eyes, breathe naturally, and relax your whole body. Stay in Savasana for 5-15 minutes.

Benefits: It calms the brain, relaxes the body, and helps to relieve stress.

Also read: Meditation vs sleep: Can meditation replace sleep in 2023?

Power Yoga for Weight Loss

Power yoga is a dynamic and vigorous form of yoga that is excellent for weight loss. It combines the mental, physical, and spiritual benefits of traditional yoga with the intensity of a cardiovascular workout, helping you burn calories, tone muscles, and improve your overall fitness. Here's how power yoga aids in weight loss and some power yoga poses that are particularly beneficial for this purpose.

Power Yoga Poses for Weight Loss

Here are some power yoga poses that can help you lose weight:

1. Chaturanga Dandasana (Plank Pose)

This pose strengthens your core, arms, and legs. It's a full-body workout that helps tone your muscles and burn calories.

2. Vasisthasana (Side Plank Pose)

This pose targets your obliques, helping to tone your side abdominal muscles. It also strengthens your arms and legs.

3. Ardha Pincha Mayurasana (Dolphin Pose)

This pose strengthens your arms and shoulders and stretches your chest. It's a great pose for improving upper body strength and flexibility.

4. Sirsasana (Headstand)

This advanced pose requires balance and core strength. It's a full-body workout that can help you burn a lot of calories.

5. Virabhadrasana (Warrior Pose)

The Warrior poses are great for toning your legs and core. They also help improve your balance and stability.

Yoga to Lose Weight in 7 Days

If you're looking for a quick start to your weight loss journey, a consistent yoga routine can show results in as little as a week. It’s important for you to note that true and sustainable weight loss requires time and dedication to stay consistent, and a focused yoga routine can help kickstart your metabolism and improve your body's ability to burn fat. Here's a simple 7-day yoga plan that can help you start seeing results:

Day 1: Surya Namaskar (Sun Salutations) - Start your journey with a series of Sun Salutations. This sequence of poses is a full-body workout that improves digestion and boosts your metabolism.

Day 2: Virabhadrasana (Warrior Pose) Series - The Warrior poses are great for toning your legs and core. They also help improve your balance and stability.

Day 3: Navasana (Boat Pose) and Phalakasana (Plank Pose) - These poses are excellent for strengthening your core, which is essential for weight loss and overall fitness.

Day 4: Setu Bandhasana (Bridge Pose) and Utkatasana (Chair Pose) - These poses target your lower body, helping to tone your thighs and glutes.

Day 5: Vrksasana (Tree Pose) and Adho Mukha Svanasana (Downward Facing Dog) - These poses help improve balance and flexibility, while also strengthening various muscle groups.

Day 6: Ustrasana (Camel Pose) and Parivrtta Utkatasana (Twisted Chair Pose) - These poses help improve digestion, an important factor in weight loss.

Day 7: Restorative Yoga - Use this day for rest and recovery. Restorative yoga poses, like Savasana (Corpse Pose), can help your body and mind relax, promoting better sleep and recovery.

Remember that while this 7-day plan might help you get started on your weight loss journey, regular exercise and a healthy diet are necessary for long-term weight loss. Always pay attention to your body, and adjust poses as necessary.

If you're new to yoga or have any health issues, we recommend using the Level Supermind app to ensure a safe and suitable practice.

Lose weight with Yoga from Level Supermind

Yoga series: With a 7 day yoga series for people belonging to both the beginner and intermediate levels, this series provides a combination of Hatha and Vinyasa yoga flows to improve your posture and increase flexibility involving Suryanamaskar A and B and warrior flows, leaving you with overall relaxation.

Ashtanga Suryanamaskar A: This 9 step yoga flow is a full body dynamic workout to improve your posture and flexibility along with aligning your energy and making you mentally agile.

Ashtanga Suryanamaskar B: Take your suryanamaskar practice to the next level with the sequence of 17 asanas done in swift motions that will not only re-energize you but also boost your immunity.

Guide to Office Yoga: If you have a desk job or tend to sit for longer hours, it’s time to work on your spine and release the tension from your back. More than weight loss, this yoga will help you relax, re-energize and refocus in the middle of the day.