Yoga for weight loss for beginners

“Yoga for weight loss is a methodical effort toward self-perfection through developing your talent potential on the physical, vital, mental, (Join our yoga school in Rishikesh) intellectual and spiritual levels.”

-Sri Aurobindo (yoga master)


Yoga is the best way for weight loss, it is time taking process because it involves innovation, practice, and development. The figure is shown sitting in a cross-legged traditional yoga pose with its hands resting on its knees. Archeologist Sir John Marshall, the discoverer of the seal named the figure Shiva Pashupati. According to Indian mythology Lord Adi Nath, the other name for Lord Shiva is believed to be the founder of yoga and Parvati his divine consort, first disciple. Seal from the Indus Valley Civilization, showing a figure in meditation posture believed to be Pashupati. The yoga was later refined by the rishis who document it in Upanishads as asanas. Now later we have practiced these asanas in form of yoga poses.


The five basic rules of yoga 

(Join our yoga teacher training in Rishikesh) for beginners and all are as follows:

  • Exercise
  • Diet
  • Breathing
  • Relaxation
  • Meditation


Yoga for beginners weight loss and flexibility 


Flexibility is one of the important parts of good physical health. Over time, though, your body may lose flexibility due to aging, a sedentary lifestyle, stress, or improper posture and movement habits. Yoga can help to boost your flexibility with regular practice at home also.

Yoga for beginner’s weight loss is not just about a few poses that strengthen you. It has more benefits to offer as increased flexibility, improved respiration, improved energy and vitality, balanced metabolism, improved athletic health, increased muscle tone, improved cardio health, weight reduction, stress management.


Yoga poses at home also help a person to lose weight and maintain good physical and mental health.


Yoga Asanas for Weight Loss for Beginner


Yoga for beginners at home not gave instant results as these yoga poses are simple so anybody can easily do it at home. These Yoga poses focus mostly on building body flexibility, improving concentration, and building your muscle tone, side-by-side it work on weight loss with a proper diet.


Some of Yoga Asanas for Weight Loss for Beginners are :


  1. Chaturanga Dandasana – Plank Pose
  2. Virabhadrasana – Warrior Pose
  3. Trikonasana – Triangle pose
  4. Adho Mukha Svanasana – Downward Dog pose
  5. Sarvangasana – Shoulder Stand Pose
  6. Sethu Bandha Sarvangasana – Bridge pose
  7. Parivrtta Utkatasana – Twisted Chair pose
  8. Dhanurasana – Bow Pose
  9. Surya Namaskara – Sun Salutation Pose


  1. Chaturanga Dandasana – Plank Pose


The Plank Pose or Chaturanga Dandasana is the best way to strengthen the core. As simple it looks, its benefits are enormous. 


Benefits of the Chaturanga Dandasana (Plank Pose)


  • Strengthens and tones your whole body.
  • Helps to get a flat tummy.
  • Develops core strength and stability.
  • Prepares the body for other arm balances.


Are you ready to do?

steps are as follows:


Step 1: Lay on the mat facing down.

Step 2: Now, come to plank position, (Join our 200 hour yoga teacher training in Rishikesh) your elbows are directly under your shoulders and your forearms are facing forward. 

Step 3: Your head is relaxed and you should be looking at the floor.

Step 4: Feel the intensity on your abdominal muscles. Keep your torso (धड़) straight and rigid and your body in a straight line from your ears to your toes with no sagging or bending.

Step 5: Hold this position for 20 seconds. Release to the floor. Overtime works up to 30, 45, or 60 seconds.


2. Virabhadrasana – Warrior Pose


This Asana/Pose is pronounced as Vee- Ra- Bha- Dra-aasana.

In Sanskrit name, Virabhadrasana comes from three words:  


  • Veera   warrior; 
  • Bhadra  bright;
  • Asana – Posture.


Benefits of the Warrior Pose (Virabhadrasana)


  • Strengthens and tones the arms, legs and lower back.
  • Improves balance in the body.
  •  Helps increase stamina.
  • Extremely beneficial in case of frozen shoulders.
  • Brings auspiciousness, courage, grace and peace.


Are you ready to do?

steps are as follows:


Step 1 : Stand straight with your legs wide apart by a distance of

at least 3-4 feet.

Step 2: Lift both arms sideways to shoulder height with your

palms facing upwards. 

Step 3:Bend your right knee and turn your head and look to your right. The right foot out should by 90 degrees and the left foot in by

about 15 degrees.

Step 4 : As you settle down (Join our 300 hour yoga teacher training in Rishikesh) in the yoga posture stretch your arms further for 10 sec.

Step 5 : Back to step1 and go along with step2,3 and 4 for left knee(turn your left foot out by 90 degrees and turn the right foot in by about 15 degrees).

Step 6: Repeat these steps 2 to 3 times on both sides. Overtime works up to 5, 10, or 15 times.


3.Trikonasana – Triangle pose

 Trikonasana has various health benefits, one should avoid performing it if they are suffering from migraine, diarrhoea, low or high blood pressure, or neck and back injuries.


Benefits of the Triangle pose (Trikonasana)

  • Reduce Back pain
  • Improves digestion.
  •  Improves balance and concentration.
  • Help to get flat tummy.
  • Work on flexiblity


Are you ready to do?

steps are as follows:


Step 1 : Stand straight with your legs wide apart by a distance of

at least 3-4 feet.

Step 2: Bend your body to the right side and downward from the hips, taking your right hand downwards and left hand upwards. The right foot out should be 90 degrees and the left foot in by about 15 degrees.

Step 3 : Keep your waist straight and your eyes open. Hold this position for 10-15 minutes.

Step 4: Back to step1 and go along with step2,3 and 4 for left side.

Step 5: Repeat these steps 2 to 3 times on both sides. Gradually work on to 5, 10, or 15 times.


  1. Adho Mukha Svanasana – Downward Dog pose


Downward-Facing Dog Pose tones the arms and legs, opens and strengthens the shoulders in flexion, lengthens the hamstrings, stretches the calves, and prepares the body for heating.


Benefits of the Adho Mukha Svanasana (Downward Dog pose)


  • strengthens the whole body.
  • Stretches the back of the body, ankles, calves, hamstrings, spine. 
  • Calms the mind. 
  • Stimulates blood circulation. 


Are you ready to do?

steps are as follows:


Step 1 : Get into the child pose.

Step 2: Lift your knees from the floor, at first keeping your knees slightly bent (Join our 500 hour yoga teacher training in Rishikesh) and your heels lifted off the floor. Raise the shoulder on the palms and the arms should be straight.

Step 3 : Now, raise your hips and form a V-shape.

Step 4: Hold this position for 10 seconds.

Step 5: Back to step1 and repeat 5 times.

Step 6: Release to the floor. Overtime works up to 15, 20 or 30 seconds.


  1. Sarvangasana – Shoulder Stand Pose


Sarvangasana or the shoulder stand strengthens the upper body, abdominal muscles, and legs, improves the respiratory system, and improves sleep.


Benefits of the Sarvangasana (Shoulder Stand Pose)

  • Calms nerves
  • Reduces anxiety, insomnia, and irritability
  • help in digestion
  • help for hair problems.
  • get a flat tummy 
  • increase flexibility


Are you ready to do?

steps are as follows:


Step 1 : Seated in forward bend.

Step 2: Soften knees and press arms into the ground to reach feet up toward the ceiling.

Step 3 : allow feet to fall back behind you an amount that feels good on your neck.

Step 4: Reach feet to the ground for plow pose. Clasp hands together on the ground and wiggle shoulders underneath you one at a time.

Step 5: place hands on lower back for support and try to keep elbows about shoulder-width apart. Soften legs and allow knees to rest on forehead in an egg shape.

Step 6: When you feel steady, reach feet toward ceiling one at a time, lengthening legs when you feel comfortable. Hold this position for 5-10seconds.

Step 7: come down, slowly soften knees toward forehead, come back to plow, and slowly lower back to mat. 

Step 8: Overtime works up to 15 or 20 seconds.

  • Sethu Bandha Sarvangasana – Bridge pose


Sethu Bandha Sarvangasana pronunciation is SET-UU BAHN-DAH SAR-VAHN-GAHS-ANNA. In Sanskrit, Setu is “bridge,” sarva is “all,” and anga is “limb.” So in Setu Bandha Sarvangasana, the pose you make with your body uses all your limbs to create a bridge. Make a mental picture of a bridge over tranquil water as you breathe deep and muster your energy to lift into this pose.


Benefits of the Sethu Bandha Sarvangasana ( Bridge pose)


  • Strengthening core and lower body strength
  • help to get a flat tummy by working on the abdomen.
  • strengthening the spine
  • help relieve low back pain.
  • work on flexibility.


Are you ready to do?

steps are as follows:


Step 1 : Lie on your back in the center of your mat with your knees bent, your legs and feet parallel and hip-distance apart.

Step 2: Press the feet into the floor, inhale and lift the hips up, rolling the spine off the floor.

Step 3 : Slide the arms alongside the body with the palms facing down. The fingertips should be lightly touching the heels.

Step 4: Hold the position for 10-15seconds.

Step 5: Slowly roll the spine back to the floor.

Step 6: Overtime works up to 20 or 30 seconds.


7.Parivrtta Utkatasana – Twisted Chair pose


 Parivrtta Utkatasana pronunciation is PAHR-ee-VREE-tah OOT-kuh-TAHS-uh-nuh. Its Sanskrit name, Parivrtta Utkatasana, comes from three words:

  • “Parivrtta” — meaning “revolved”
  • “Utkata” — meaning “powerful” or “fierce”
  • “Asana” — meaning “pose”


Benefits of the Parivrtta Utkatasana (Twisted Chair pose)

  • it is a great way to lose weight
  • Strengthens the legs and hips
  • stretches the shoulder and chest


Are you ready to do?

steps are as follows:


Step 1 : Stand with their feet hip-distance apart.

Step 2: Inhale and raise your arms above your head, perpendicular to the floor.

Step 3 : Bend your knees, bringing your thighs as parallel to the floor as they can get. Your knees will project out slightly over your feet and your torso will form an approximate right angle over your thighs. 

Step 4: Lower your arms and bring your palms together in prayer position at your chest.

Step 5: Hold this position for 10 seconds.

Step 6: Now, get back step1, and repeat it to other side.


8.Dhanurasana – Bow Pose

Are you looking for the best way to lose that belly fat?

 Bow pose is the best way to lose that belly fat in less duration. ‘Dhanu’ means bow 

and ‘asana’ means posture or pose.


Benefits of the Dhanurasana –(Bow Pose)



Are you ready to do?

steps are as follows:


Step 1 : Lie on your stomach with your feet apart, in line with your hips, and your arms by the side of your body.

Step 2: Fold your knees, take your hands backward, and hold your ankles

Step 3 : lift your chest off the ground, and pull your legs up and towards the back.

Step 4: Look straight ahead with a smile on your face

Step 5: hold the inhale breathe and this position for 10 seconds.

Step 6: Exhale and release the ankles and relax.


9.Surya Namaskara – Sun Salutation Pose


Surya Namaskar is a whole package of good health and the best way to lose weight.It stretches and tones most of the major muscles, trims the waist, tones the arms, stimulates the digestive system, and balances the metabolism.


Benefits of the Surya Namaskara (Sun Salutation Pose)

  • increasing the body’s flexibility
  • help shed weight
  • improve concentration
  • increase body stamina
  • makes you more focus
  • help in weight loss


The 12 steps of surya namaskar


  • Step 1: Pranaam Asana : You start with being straight in a way that your toes touch each other and your heels are slightly apart. This pose distributes your weight evenly between both feet. Join your palms in the Anjali mudra and take deep and slow breaths.


  • Step 2: Hastha Uttanasana : nhale and stretch your arms over your head, while keeping the arms straight. This salute is directed towards the sun to inhale energy from the same. Bend your back slightly in an arching position.


  • Step 3: Paad Hastha Asana : Bend forward towards the Earth, from your hips, and use your fingertips to touch the Earth. You can even use your entire palms. Do not bend your legs while you do so.


  • Step 4: Ashwa Sanchalan Asana : do is lift your head, at the same time grounding your palms, and taking your right leg back. Make sure your left foot is in the same position as the previous asana, bent and at the front.


  • Step 5: Parvatasana : Slowly come into the plank position. Be mindful of your alignment here. Keep your hands, shoulders, and tail bone in sync and straight.
  • Step 6: Ashtanga Namaskar : drop your knees slowly towards the floor, tuck in your elbows, and at the same time drop your chin and chest to the floor in a way that your chin, chest, hands and knees are the only parts touching the floor. look forward.


  • Step 7: Bhujangasana : sliding the entire body to the ground and simultaneously straightening your hands and lifting your chest. As you bend backwards, your head, chest, and abdomen are in a lifted position and your legs and feet are pressed into the mat.


  • Step 8: Parvatasanaa : tuck your palms and toes into the ground while lifting your hips. This is the pose where you engage your core and your thighs. This is done by pressing your chest towards your thighs.


  • Step 9: Ashwa Sanchalan Asanaa : now,you are reverting to your original position.Your right foot should be bent and grounded at the front as you take your left foot back. Lift the back leg, at the same time tucking your toes into the mat.


  • Step 10: Paad Hastha Asana : Come to the standing forward bend position. Your left and right leg should be in the same straight position as you bend from the hip joints. Keep touching the ground using your fingers.


  • Step 11: Hastha Uttanasana : take the upward salute pose by spreading your hands over your head and joining your palms in a salute towards the sun. Arch backwards, just slightly.


  • Step 12: Pranam Asana : come back to the original pose with which you started. Keep your body straight and join your palms as you keep them towards the chest.


The amount of weight one loses by doing Yoga varies from person-to-person and depends on their a number of factors including their flexibility.