Top 13 Yoga Exercises For Weight Loss – Best Out of Bests
There are so many yoga exercises you can try but which ones can truly be called the best yoga exercises for weight loss though?
We got you covered!
Today we want to share with you the list which we think (and tested with time to be) is packed with top yoga exercises for weight loss!
We tried a lot of variations but with time we were finally able to figure it out…
Even though most of the yoga asanas are great for flexibility and weight loss, there are always “the best” ones out there!
A lot of people tried out our list and were left thankful!
So we want to share it with you, our beloved readers!
Of course, we didn’t just provide the list – We have instructions as well!
Try these exercises one by one of as is recommended from the first one to the last one and enjoy the results ^_^
These top 13 yoga exercises for weight loss are perfect for beginners to lose weight as well as for back pain, for flexibility, fat burning, to reduce tummy, for abs, strength, belly, health etc. Wotkout by coaches around the world. Follow this tips, poses / asanas with videos for weightloss to lose weight fast at home.
Let’s get to it straight away:
Top Yoga Exercises For Weight Loss
1. Downward Dog
This one is probably one of the most popular and effective yoga exercises for weight loss.
To get into it you need to follow the following steps:
Lean forward to the ground, lean on your knees right underneath your hips and place your palms flat on the ground shoulder-width apart.
Press your hands into the floor and slowly straighten the legs to get to the downward dog position.
Hold your back and legs straight.
Try to put your heels on the ground to make sure that your legs are straight and you are not leaning on your fingers. Breath as you would normally do….
Hold yourself in this pose for a couple of seconds without losing the form and get back to the initial position.
You should probably know that by doing this exercise you are also helping yourself with handling headaches, constant fatigue, insomnia, depression and basically calming your nervous system down. Not the worst type of bonuses that come along with yoga workout for weight loss, huh?
2. Downward-Facing Dog Pose
This one is like the original downward dog pose but with an extra “trick” which makes it even a better kind of yoga exercise for weight loss.
Start by lying face-down on the mat.
Raise your body up with the help of your hands. You should be standing on your knees and leaning on the palms of your hands spread shoulder-width.
Spread your fingers.
Stretch out your hands in front and move your body up (and a little behind).
The degree between your body and legs should be 45.
Try to lay back on your heals rather than standing on your toes.
3. Mountain Pose
This exercise is called Tadasana or a mountain pose. It is definitely one of the most basic yoga exercises which are often used by those who are trying to lose weight…
Start by standing straight and still, hold your feet together, relax your shoulders and try to feel the weight of your body being equally distributed to both sides. Hold this position for a few seconds before starting your next move.
Take a deep breath and slowly start raising your hands up as high as possible as if you are trying to touch the ceiling with your fingertips.
Do this move without your toes living the ground. Try holding this position for about 15 seconds.
Slowly put your hands down without losing the initial posture balance, relax and repeat the movement.
During the first few exercises, it may seem more complicated than it sounds.
Try to avoid pushing yourself to the limit.
It will take some time…
But trust me you will get used to it and should start feeling the joy of doing these exercises in no time.
4. Mountain Pose-Chair Pose Flow
The mountain pose-chair pose flow is one of my favorites when it comes to the yoga exercises for weight loss.
As in the basic mountain pose, stand straight, take a deep breath.
On the exhalation, sweep arms down, bend the knees and lower your hips as if you are going to sit on the chair.
Hold this position and raise your arms up overhead with palms facing each other. On an exhalation stand back up and return to the mountain pose before repeating this sequence once again.
It helps you to stabilize the core and is extremely powerful as a weight loss exercise.
5. Revolved Triangle Pose
Stand straight and put your legs a little wider than your shoulder-width. Raise your hands to the sides.
Turn your toes to the side for around 45 degrees.
With one hand try to lean towards the leg while the other one is pointing to the sky.
Staying in this position for as much as you can, will help you to stretch all of your body but especially hips, hamstrings and spine.
Once you are done with one side, do the same thing for the other one.
Feel the burn? Great…
Now repeat this move for 3-4 times…
6. Extended Triangle Pose
For this exercise you will need to do the same thing that you did in revolved triangle pose, but this time with an extra movement.
Put your legs aside, and lean on one side with your hands on the sides. Touch the floor with one hand while the other one is pointing to the sky.
Don’t move your torso and keep your back straight.
Get back to the starting position and do the same movement to the other side.
Feeling tired? That’s why this pose is one of the top yoga exercises for weight loss!
7. Half Moon Pose
The name itself is giving away just enough to realize that this one is definitely a proud member of top yoga exercises for weight loss.
Start this exercise by standing straight. Make sure to point your feet to the sides.
Make sure that not a single part of your body is stuck out, is bent and is completely straightened.
Start pointing one foot out to the side for as much as you can. Keep your leg straight.
Raise your hands to the sides for reaching the 90-degree angle.
Slowly move to the side without losing the form, to reach the floor with your hand.
Bend the knee of the foot you are leaning on slightly to make it easier to touch the floor.
As a result, you should be standing on one leg and touching the floor with one hand.
Hold in this position for 30 seconds and switch to another hand and leg combination.
8. Plank Pose
Plank pose is used by anybody who is trying to lose weight – even if they are not practicing yoga at all…
But in this case, we will discuss it as one of the yoga exercises for weight loss.
To start, lean on your hands, round the shoulders and keep your back as well as legs straight.
Only parts of your body touching the ground should be the hand palms and fingertips of your feet.
Make sure that your body is in a completely straighten form.
Even though it doesn’t sound hard, trust me in about 30 seconds you will feel what this position is all about.
Try repeating this position for around 3 to 4 times.
9. Upward (Reverse) Plank Pose
Another plank pose variation…
Much like a basic plank pose, upward planks are also about holding a position without a lot of movement.
Start by sitting down, with your legs straight in front of you and leaning on your hands underneath your shoulders.
Lift your body up from the center and move your abdominal area as high as you possibly can.
As a result, your pelvis should be in a straight line with the rest of your body.
Try to stay in this position for as long as a couple of minutes.
10. Side Plank Variation
And yet another one of plank variations has made this list of top yoga exercises for weight loss…
Just like in other cases of planks we discussed, you will have to get your body to a certain position and hold it for a couple of minutes.
Lay down on one side of your body.
Place your hand underneath your shoulder and push your body up until your hand is in a straight position.
Raise your other hand in the air so that your hands are in a straight line.
Hold this position for a couple of minutes before taking a break and repeating it.
11. Wide-Arm Cobra
You won’t realize how powerful this pose is until you try it…
To start, lay down on the stomach, straighten up your hands as if you are doing the push-ups.
Try to lean on your fingertips. Lean on your hands and extend your legs(palms looking up) without leaving the ground.
Keep your legs and feet slightly apart, parallel to your hips. Keep your head up and look forward.
On an inhalation start lifting your chest off the floor without the abdominal area leaving the ground, keep your spine long and lift the top of the head toward the ceiling.
Exhale… Don’t be in a hurry to go back, try having 5-6 deep breaths in this position.
Then slowly get back to the initial position.
Now you do understand why it is one of the best yoga exercises for weight loss, don’t you?
Repeat this movement for a couple of times without changes.
12. Boat Pose
For this position, you have to create a 45-degree angle using your legs and hands.
Lay down on your back. Start by slowly raising your legs up for a bit. Do the same movement with your core body and point your hands towards your raised legs.
Do the same movement with your core body and point your hands towards your raised legs.
As a result, you should have a triangle form created out of your body and hands… and you’ll be mostly laying on your glutes.
Hold this position for around 30 seconds before taking a rest. Repeat it for 3-4 times.
Stay on your front side after finishing your cobra pose…
This asana is a bit of a tough one and you might want to get to that level before trying this out.
Lay on your stomach or your front side(however you find it more understandable) to start…
Raise your neck and head area a bit up and raise your bent legs as well…
What you need to do, is to grab your feet with your hands and stay in that position for around 20 seconds ( for starters you can start from 10 seconds and work your way up to 30).
Breath regularly while you are in this pose.
Repeat it 3-4 times.
As you advance, you need to raise your hands and legs higher and get more flexible with your stomach area.
That’s it… Of course, there are a lot of other yoga exercises for weight loss, but we think that these ones are the best!
How do you feel about this list? Have you tried these poses? Comment below and share with us…
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