Losing weight does not always need heavy workouts, strict diets, or expensive gym memberships. Here are some Yoga poses which will be beneficial for you. Many people are now choosing yoga for weight loss because it is simple, relaxing, and effective.
Yoga helps burn calories, shape the body, improve flexibility, and reduce stress — all of which support healthy weight loss. Even beginners can use yoga to build strength, boost metabolism, and start feeling lighter within a few weeks.
In this article, you will learn the 10 best yoga poses for weight loss, especially designed for beginners who want quick and visible results.
Each pose helps target belly fat, thigh fat, arm fat, and overall body toning. You can practice these poses at home without any equipment.
Why Yoga Works For Weight Loss
Yoga helps with weight loss in many ways:
- It raises your metabolism, helping burn calories even after your workout.
- It tones muscles and improves strength.
- It reduces stress, which lowers cortisol — a hormone that causes stubborn belly fat.
- It improves digestion and helps reduce bloating.
- It supports better sleep, which is important for fat loss.
Even 20–30 minutes of yoga daily can make a big difference in your body and energy levels.
10 Best Yoga Poses For Weight Loss (Beginner-Friendly)
Below is a detailed guide to the most effective poses. Hold each pose for 20–40 seconds and repeat 2–3 times.
1. Surya Namaskar (Sun Salutation)
Surya Namaskar is the most powerful yoga sequence for weight loss. It includes 12 movements that stretch, tone, and energize the entire body.
Benefits:
- Burns high calories
- Reduces belly fat quickly
- Improves posture and flexibility
- Boosts metabolism
Beginners should start with 5 rounds, then increase to 10–12 rounds daily.
2. Bhujangasana (Cobra Pose)
This pose strengthens the back and tones the abdomen.
Benefits:
- Reduces stomach fat
- Opens chest and improves breathing
- Strengthens shoulders and back muscles
Keep your elbows slightly bent and lift your upper body gently.
3. Utkatasana (Chair Pose)
Chair pose is great for thighs, hips, and belly.
Benefits:
- Burns thigh and lower-body fat
- Strengthens legs and core
- Improves balance and stamina
Hold this pose as long as possible for best results.
4. Dhanurasana (Bow Pose)
A strong pose that stretches the entire front of the body.
Benefits:
- Burns belly fat
- Improves digestion
- Strengthens back and leg muscles
This pose may feel intense at first, so beginners should start slowly.
5. Virabhadrasana (Warrior II Pose)
Warrior II is perfect for building strength and endurance.
Benefits:
- Tones arms, thighs, and shoulders
- Helps burn fat around the waist
- Improves stamina and balance
This is one of the best weight-loss poses for beginners.
6. Naukasana (Boat Pose)
This pose is excellent for core strength.
Benefits:
- Targets belly fat
- Strengthens abs and back
- Improves digestion
Try holding this pose for at least 15–20 seconds, then increase gradually.
7. Trikonasana (Triangle Pose)
A simple but powerful standing pose.
Benefits:
- Burns waist and side fat
- Improves flexibility
- Strengthens legs and hips
This pose also helps reduce back stiffness.
8. Setu Bandhasana (Bridge Pose)
A relaxing pose that tones the lower body.
Benefits:
- Shapes thighs and hips
- Reduces lower belly fat
- Strengthens the spine
Great for people who sit for long hours.
9. Phalakasana (Plank Pose)
Plank is one of the fastest ways to strengthen the full body.
Benefits:
- Burns belly fat
- Tones arms, shoulders, and legs
- Builds strong core muscles
Beginners can start with 20–30 seconds, then increase daily.
10. Ardha Matsyendrasana (Half Spinal Twist)
A gentle twist that helps with metabolism.
Benefits:
- Aids digestion
- Reduces belly fat
- Improves spinal flexibility
A great pose to finish your yoga session.
How Much Yoga Should Beginners Do for Weight Loss?
For best results:
- Practice 25–30 minutes daily
- Combine fast-paced poses like Sun Salutation with strength poses like Plank
- Stay consistent for at least 4–6 weeks
- Drink plenty of water
- Avoid eating heavy meals before practice
Yoga works slowly but effectively — the key is regularity.
Beginner Friendly Weekly Yoga Plan
| Day | Yoga Practice | Duration |
|---|---|---|
| Monday | Surya Namaskar + Cobra + Boat Pose | 25 mins |
| Tuesday | Chair Pose + Warrior II + Plank | 20–30 mins |
| Wednesday | Triangle + Bridge + Twist Pose | 25 mins |
| Thursday | Light Full-Body Stretching + Deep Breathing | 20 mins |
| Friday | Surya Namaskar (10 rounds) + Boat + Plank | 30 mins |
| Saturday | Strength Poses + Flexibility Poses | 25–35 mins |
| Sunday | Rest or Light Meditation | 10 mins |
Follow this schedule consistently for best weight-loss results.
Tips To Boost Weight Loss With Yoga
Here are some simple but powerful tips:
- Practice on an empty stomach
- Focus on slow, deep breathing
- Increase pose duration gradually
- Add fast Surya Namaskar rounds to burn more calories
- Sleep 7–8 hours daily
- Eat balanced meals rich in fruits, vegetables, and protein
Yoga is one of the easiest, safest, and most effective ways for beginners to start their weight-loss journey. These 10 yoga poses help reduce belly fat, build strength, improve metabolism, and support overall health.
Whether you are a complete beginner or restarting fitness, doing yoga daily will give you visible results within a few weeks. Stay consistent, breathe deeply, and enjoy the process — your body will thank you.
FAQs
How long does yoga take to show weight-loss results?
Most people start seeing changes in 3–6 weeks with daily practice.
Can yoga reduce belly fat?
Yes, poses like Boat Pose, Plank, and Sun Salutation are excellent for losing belly fat.
How many minutes of yoga should a beginner do daily?
Beginners should start with 20–30 minutes of daily practice.
Is yoga enough for weight loss without dieting?
Yoga helps a lot, but a healthy diet boosts results faster.
Which yoga is best for fast weight loss?
Surya Namaskar (Sun Salutation) and Plank Pose burn the most calories.