The Top Yoga Poses For Weight Loss

Ever wonder why experienced yogis are so toned and slim? Although yoga may seem like a simple flexibility exercise, it is actually very good for weight loss. When done correctly and consistently, certain poses or, asanas, cleanse the body of toxins, making fat reduction easier. They also build muscle power, which aids in the weight loss process. Although there are many poses that are great for weight loss, here are the top five ashtanga and vinyasa poses that are the most effective for toning and burning fat. Study the included pictures and read the instructions to get the pose just right. These poses are classically done by beginners and experienced yogis alike – even if you're not looking to lose weight with yoga, these poses are a staple in all practices.

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Related: How Many Calories Does Yoga Burn? Broken Down By Type Of Practice

1. Sun Salutations (Surya Namaskar)

This is a series of exercises often used at the beginning of a yoga class. It gets the whole body warmed up as it promotes blood flow and stretches and lengthens the limbs. But it is so much more than a simple warm-up. Because it alternates compressing and stretching movements of the abdomen, it stimulates digestion. Because of this, it aids in the loss of fat. It is also a great detoxifier for the entire body. Start your morning off with sun salutations, that is when they are the most effective.

For a quick tutorial video that demonstrates the whole sun salutation sequence visit //www.youtube.com/watch?v=73sjOu0g58M or watch it here:

2. Warrior I (Virabhadrasana)

This pose strengthens and tones the arms, shoulders, back, thighs, and core area. To perform the first warrior pose, begin by standing. Then, take one foot to the front of your mat and place the other foot near the back of your mat. Then, bend your front knee. Lift your hands above your head and stretch your back. Remember your pranayama or, deep breathing, as you feel your spine lengthening. Tighten your core muscles as you move deeper into your asana.

Warrior I Pose / Photo from yogamalacapetown.com

3. Boat Pose (Navasana)

If you want to shed abdominal fat, boat pose is perfect for you. This pose is one of the most effective for strengthening the core. Along with that, it brings on improved digestion, which aids in weight loss. It also stimulates the thyroid gland. This is an important organ that regulates hormones related to keeping a healthy weight. To perform this pose correctly, first sit on your mat with your legs stretched in front of you. With your hands on the floor, lift your legs so they are at a 45 degree angle. Lean back, remembering to keep a straight spine. Lift your arms so they are parallel to the floor. Focus on keeping your tummy firm as you inhale and exhale.

yoga poses for weight loss boat pose

Boat Pose / Photo from atrueyogi.com

4. Locust Pose (Salabhasana)

One of the 12 basic poses of Hatha Yoga, the locust pose is one of the best weight loss poses for beginners. From the shoulders, buttocks, legs, and core, it stretches and strengthens the entire body. Because it stimulates the whole body so well, it aids in fast fat burning. To perform this pose, lie on your mat with your arms at your sides, palms facing down. Then lift your legs off the mat without bending them. At the same time, you should lift your upper torso off the mat as you inhale. Balance yourself on your belly area. This pose targets fat in the hip area.

top yoga poses for weight loss locust pose

Locust Pose / Photo from yogajournal.com

5. Four-Limbed Staff Pose (Chaturanga Dandasana)

This plank variation is a bit more challenging than a simple bridge asana, although you can definitely do this pose if you are a beginner. This is because instead of merely hovering with locked arms, the arms are bent at the elbows. This shifts your body weight from the upper body to the core. This pose is an excellent exercise in endurance, and will even help you break a sweat. Remember to hold this pose with a straight back, elbows close to your sides, and with your head aligned with the rest of your spine. Begin by holding for 10 seconds, then work your way up to longer periods of time.

four limbed staff pose for weight loss yoga

Four-Limbed Staff Pose / Photo from wholeliving.com

Yoga is a traditional practice that aims to integrate the body, mind, and spirit. When all three elements are balanced, then weight loss becomes easy. We hope this post helps you get started with your weight loss goals!

More Yoga Poses That Will Aid In Losing Weight

Find more yoga poses for weight loss here: //www.thehealthsite.com/fitness/12-yoga-poses-asanas-for-weight-loss/

Crescentt, Hover, Rocking Boat, Chair, Willow (according to preventionmag.com, click here for pictures and directions on how to do them)

For even MORE yoga poses to help you lose weight, visit these sites:

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