Are you one of these people who think of yoga as a relaxing and comfortable workout to improve your flexibility and mindfulness?
Well, you might be right. Actually, the word ‘Yoga’ originates from the Sanskrit word ‘Yuj,’ which symbolizes the union of your individual and universal consciousness.
However, science shows that yoga does more than that. In reality, yoga is excellent for toning and is actually one of the most effective ways for beginners to lose weight.
Do you know that? According to Harvard Health Publishing, yoga helps with the following:
- Develop a better body image.
- Become a mindful eater.
- Boost your Weight Loss and help maintain your ideal weight.
- Enhance your fitness.
- Has also cardiovascular benefits.
In fact, yoga does a lot for your health; studies from Harvard Health Publishing reveal that people who practice yoga use 43% fewer medical services and save anywhere from $640 to more than $25,000 a year.
Using yoga for weight loss for beginners is also an excellent way to help you burn fat, tighten the muscles, reduce stress levels, and give you more enhanced flexibility.
By practicing yoga for weight loss for beginners, you can transform your body, mind, and overall health.
Let us explore each yoga benefit in great detail.
Table of Contents
Develop a Better Body Image
Yoga cultivates inner awareness and focuses your attention on your body’s capabilities at the present moment. It helps improve breath and strength of mind and body. When you practice yoga, you forget physical appearance.
Surveys have discovered that people who practiced yoga were more aware of their bodies than people who did not perform yoga. These individuals were also more satisfied with and less critical of their bodies.
Become a Mindful Eater
Mindfulness means focusing your attention on what you are experiencing in the present time without judging yourself. Practicing yoga has been shown to improve mindfulness in class and all other areas of a person’s life.
Studies describe mindful eating as a nonjudgmental awareness of the physical and emotional feelings associated with eating.
The researchers observed that individuals who practiced yoga were more mindful eaters.
Boost Your Weight Loss And Help Maintain Your Ideal Weight
Individuals who practice yoga and are mindful eaters are more in tune with their bodies. They may become more sensitive to hunger cues and feelings of fullness.
Researchers observed that people who performed yoga for at least 25 minutes once a week for at least four years gained less weight throughout middle adulthood. They also found that people who were overweight actually lost weight.
Enhance Your Fitness
Yoga is recognized for relieving tension and anxiety in the mind and body. A group of researchers analyzed a small group of sedentary individuals who had not performed yoga before.
After eight weeks of doing yoga at least twice every week for a total of 180 minutes, participants had higher muscle strength and endurance, flexibility, and cardio-respiratory fitness.
Yoga is an excellent cross-training to add to your running and at-home workouts.
Yoga Also Has Cardiovascular Benefits
Several small studies have discovered that yoga positively affects cardiovascular risk factors: It helped lower blood pressure in individuals with hypertension. It is likely that yoga restores “baroreceptor sensitivity,” which allows the body to sense imbalances in blood pressure and maintain balance.
Another research observed that practicing yoga improved lipid profiles in healthy and known coronary artery disease patients.
Yoga also reduced excessive blood sugar levels in individuals with non-insulin-dependent diabetes and decreased their need for medications.
These cardiovascular benefits might be one of the reasons that yoga is part of various cardiac rehabilitation programs, especially for its cardiovascular and stress-relieving benefits.
Before you begin a new exercise program, be sure to check with a trusted physician.
Alright, now that you have that information, let’s jump into the 25 Minutes Yoga For Weight Loss For Beginners.
25 Minutes Yoga For Weight Loss For Beginners
The most important thing to remember when doing yoga is to focus your concentration on your body while you are keeping and performing each pose.
When practicing each yoga for weight loss for beginners, try to focus on how they make you feel and how you can improve.
With these yoga poses, you can lose fat, get toned, and feel amazing in just minutes every day. The goal is to flow smoothly through each of the postures and repeat the sequence as many times as you wish.
I highly suggest performing 3-7 series of this “flow” 3-5 times per week for about 25 minutes.
1- Four-Limbed Staff Pose, Low Plank Pose / Chaturanga Dandasana
How To Do Four-Limbed Staff Pose:
- Start on your hands and knees on the mat, with your wrists directly under your shoulders.
- Stretch your legs straight out behind you, keeping your arms perpendicular to the floor or your yoga mat. Holding your neck aligned with your straight spine.
- Lower your torso till it is parallel to the floor. Hold your elbows next to your sides. If you have difficulty achieving this posture, lower your knees to the mat and turn your elbows to lower your torso.
- Keep the position for at least 10 seconds.
Benefits: This pose stimulates and tones the wrists, arms, abdominal muscles, and lower back. It prepares the body for more challenging arm balances. Comparable to a traditional push-up, it also strengthens the muscles surrounding the spine, developing posture.
Precautions: Avoid this type of yoga exercise to lose weight if you have carpal tunnel syndrome, wrist injury, or shoulder injury during pregnancy, and stop when you feel any pain or discomfort.
2- Angle Pose / Konasana
How To Do Angle Pose:
- Stand up straight with feet about hip-width distance apart and your arms alongside the body.
- Inhale and lift your left arm.
- Exhale and turn to the right, first from the spine, and then move your pelvis to the left and turn a little more. Hold your left arm facing up.
- Rotate your head to gaze up at the left palm. Align the elbows.
- Inhaling, align your body back up.
- Exhaling, bring the left arm down.
- Repeat the pose with the right arm.
Benefits: The angle pose effectively reduces side fats and keeps the waistline in check, especially during the holiday season.
Precautions: Avoid this yoga pose for weight loss if you have a spinal injury, severe back problems, frozen shoulder, acute arthritis, hypertension, severe cardiac complaints, and pregnancy (2nd and 3rd trimester).
3- Extended Side Angle Pose / Utthita Parsvakonasana
How To Do Extended Side Angle Pose:
- Stand with your feet three to four feet apart. Face your left foot forward and turn your right foot out. The position of your left foot should be in line with your right heel.
- Turn your right knee to a right angle.
- Bring the right side of your body towards the top of your right thigh and bring your right hand towards the ground beside your right foot.
- Actively stretch your left arm and fingertips up and over your head. Try opening your chest with a little bit of strength from your right elbow pushing into your right knee and your right knee pressing into your elbow with equal effort.
- Hold for five deep breaths and breathe in as you come up to standing and return to the other side.
Benefits: Extended Side Angle Pose helps to strengthen and stretch your legs, knees, and ankles. It also extends the groins, spine, waist, chest, lungs, and shoulders, stimulates abdominal organs, and increases stamina.
Precautions: Hold the neck in a neutral position if you are new to this pose, as it may cause a lot of stress on the neck muscles. Also, do not put the weight entirely on your legs and arms; instead, try to stretch your body, distributing your weight evenly.
4- Plank Pose / Phalakasana
How To Do Plank Pose:
- From all fours, move your shoulders over your wrists, your fingers spread, and your middle finger facing forward. Squeeze your hands on the floor.
- Bring the lower belly in and up.
- Stretch one leg back with your toes tucked. Your body forms a straight line from head to heels.
- Push your shoulder blades down along the spine, firm them into the back and squeeze the space between your shoulder blades up towards the ceiling.
- Contract your thigh muscles and stretch the tailbone towards your heels.
- Continue pushing the floor away evenly with the palms of your hands, and picture you squeezing the heels back against a wall.
- Bring the legs together without actually moving them. This step will create more core strength and stability.
- Look at the floor lightly forward; jaw loosened, breath evenly and steadily.
- Stay in this posture for about five breaths to a couple of minutes.
- To end the pose, propel yourself into Downward Facing Dog or lower the knees to the floor and stay in Child’s pose.
Benefits: Plank Pose is an excellent pose for strengthening core muscle strength. It improves your stamina and enhances your metabolism by concentrating on all four stomach muscles, including the abdomen, transverse abdominis, and internal and external obliques. It also develops your core and abdominal muscles and burns belly fat.
Precautions: Avoid this pose if you have a more severe wrist injury or carpal tunnel syndrome.
5- Lion Pose / Simhasana
How To Do Lion Pose:
- Lie in a comfortable posture like kneeling, the Lotus Pose, or just sitting cross-legged.
- Put your hands on the floor, shoulder-width apart, and with your fingers spread out, about two feet in front of your knees.
- Make a lion’s face and inhale deeply. As you breathe, open your eyes as wide as possible, elevate your eyebrows, roll your eyes up in their sockets, open your mouth wide, and gradually stick out your tongue like you are seeking to touch your chin.
Benefits: This family of yoga poses for weight loss helps to relieve tension in the face and chest, enhances blood circulation to the face, keeps your eyes healthy by stimulating the nerves, and stimulates and firms the platysma.
Precautions: In case of injury, you can sit on a chair and avoid putting your hands on the floor if you have delicate wrists.
6- Dolphin Pose / Ardha Pincha Mayurasana
How To Do Dolphin Pose:
- Place your elbows on the floor right beneath your shoulders.
- You can hold your hands in front of you with the elbows in place or return your forearms parallel to each other and palms faced down.
- Turn your toes under, contract your core, and elevate your hips up and back like a Downward Dog pose.
- Hold your shoulder blades away from the ears and glue them to your back.
- Stay in this pose for five deep breaths.
- Gradually lower down to the knees to return to your original position.
Benefits: Dolphin pose loosens the shoulders and upper back, extends the spine, lengthens the hamstrings, develops upper body strength, and stimulates the nervous system.
Precautions: Avoid this pose if you have a recent or chronic arm, back, or shoulder injury or inflammation.
7- Fish Pose / Matsyasana
How To Do Fish Pose:
- Start on your elbows with your forearms flat on the mat and your upper arms perpendicular to the floor.
- Move your body toward the back of the mat while holding your forearms in place and filling your chest by rolling your shoulders back and tucking your shoulder blades firmly onto your back.
- Push your palms into the mat and lower the crown (very top) of your head back till it comes to the floor, opening your throat.
- Hold your legs engaged and your toes.
- To finish, press firmly into your forearms and uplift your head off the floor. Then release your upper body to the floor or the mat.
Benefits: Fish Pose helps stretch and tone the front of your neck and your abdominals and stretches and stimulates the organs of your belly and throat.
Precautions: If you are experiencing high blood pressure or low blood pressure, you should avoid practicing this asana.
8- Cobra Pose / Bhujangasana
How To Do Cobra Pose:
- Begin by lying down flat on your stomach on the floor or mat.
- Put your palms flat on the ground directly beneath your shoulders. Turn your elbows straight back and press them into your sides.
- Rest for a moment looking straight down at your mat with your neck in a neutral position. Secure your pubic bone to the floor.
- Breathe in to raise your chest off the floor. Push your shoulders back and hold your low ribs on the floor. Make sure your elbows continue pressing your sides.
- Hold your neck neutral. Don’t crank it up. Your stare should stay on the floor.
- Breathe out to release back to the floor.
Benefits: Cobra Pose helps to stretch muscles in your shoulders, chest, and abdominals, strengthening the arms and shoulders and firming and toning the buttocks.
Precautions: A few precautions to consider while doing Cobra Pose: do not hold your body stiff, try to keep your buttocks loose, and avoid keeping your arms straight.
9- Garland Pose / Malasana
How To Do Garland Pose:
- Start by standing with your feet about the mat’s width apart.
- Flex the knees and lower your butt toward the floor to come into a squat.
- Move your upper arms inside your knees and flex the elbows to bring the palms together into Anjali mudra (prayer position).
- Try to move your hands to your heart center with the forearms parallel to the floor, letting your elbows pressure to open the knees lightly.
- Hold your spine straight, your butt pushing toward the floor, and your shoulders resting away from your ears.
- Hold for five breaths, then align the legs to come out.
- Aim to repeat the pose three times to take full benefit of getting warmed up.
Benefits: Garland Pose helps to tighten the thighs, groin, hips, ankles, and torso. It also tones the abdominal muscles and enhances the function of the colon to help with elimination.
Precautions: Try practicing this asana, mainly on an empty stomach, and do not forget to warm up before practice.
10- Locust Pose / Shalabhasana
How To Do Locust Pose:
- Lie flat on your belly with your arms along the sides of your body, palms up, and forehead relaxing on the floor.
- Shift your big toes toward each other to turn your thighs inwardly and firm your buttocks, so your tailbone presses toward your pubis.
- Breathe and elevate your head, upper torso, arms, and legs away from the floor.
Benefits: Locust Pose reinforces the abdominal and back muscles, enhances sexual stamina, and improves better blood circulation.
Precautions: When performing this asana, do not strain the body, do not bend the knees, or elevate the chin above the floor.
11- Corpse pose / Shavasana
How To Do Corpse pose:
- Lie flat on your back; your legs should with apart separated.
- Hold your arms at your side and your palms facing up. Just rest.
- Close your eyes and breathe profoundly and gently through the nostrils.
- Begin concentrating from your head to your feet. Don’t move ahead without resting a particular part of the body.
- On each inhaling and exhaling, visualize your body as relaxed. Let your tension, stress, depression, and worry run away on each exhaling.
- Repeat for about 3–5 minutes
Benefits: The corpse pose helps to relax your whole body and helps to release stress, fatigue, depression, and tension. It improves concentration, relaxes your muscles, and cures insomnia.
Precautions: Practice the Corpse pose with your knees flexed and your feet on the floor, hip-distance apart; either join the thighs parallel to each other with a strap or support the twisted knees on a bolster.
12- Downward Dog Pose / Adho Mukha Svanasana
How To Do Downward Dog Pose:
- Start with the wrists underneath the shoulders and the knees underneath the hips.
- Turn your toes under and push back through your hands to elevate your hips and straighten your legs.
- Open your fingers and ground down from the forearms into the fingertips.
- Allow your head to hang and move your shoulder blades away from your ears towards your hips.
- Engage your quadriceps actively to take the burden of your body’s weight off your arms.
- Turn your thighs inward, hold your tail high, and sink your heels towards the floor.
- Verify that the distance between your hands and feet is correct by coming forward to a plank position. Remember, these two postures should equal the hand and foot distance.
- Breathe and bend your knees to release and return to your hands and knees.
Benefits: This kind of yoga poses for weight loss, calms the brain, helps relieve stress and mild depression, strengthens the arms and legs, and energizes the body.
Precautions: Individuals experiencing uncontrolled high blood pressure, weak eye capillaries, detached retina, or any other disease or inflammation of the eyes and ears should avoid practicing Downward Facing Dog pose.
13- Throat Lock / Jalandhara Bandha
How To Do Throat Lock:
- Put your hands on your knees with the palms facing upwards. Breathe so your lungs are about two-thirds full, and then hold your breath.
- Lower your chin and draw it closer to your chest, making a double chin. At the same time, elevate your sternum towards your chin. Rest your shoulders away from your ears.
- Keep as long as you feel comfortable, raise your chin, and finish your inhaling before releasing the breath.
Benefits: This practice awakens the inner energy centers, improves the ability to retain the breath for a long time, and enhances the ability to focus. Helpful for throat diseases and regulates thyroid function.
Precautions: Try to hold your breath as long as you can comfortably breathe. Consult a Doctor before practicing if there is a present thyroid problem.
14- Warrior I / Virabhadrasana I
How To Do Warrior I:
- Breathe in and step the right foot forward and turn into the right knee.
- Elevate your arms up and lock the fingers together with the index fingers facing upward.
- Hold your head in between the elbows and arch the back.
- Breathe out, bringing the arms to the sides, and shift your weight back so that the right knee comes back under the body next to the left knee.
- Continue for 20 seconds.
- Repeat 3x on every side( left and right).
Benefits: The Warrior I help strengthen your shoulders, arms, legs, ankles, and back. It also develops your arms, legs, shoulders, neck, belly, groins, and ankles, strengthens focus, balance, and stability, and energizes the whole body.
Precautions: When practicing the Warrior, I try to keep my head in a neutral position if I feel neck pain. Avoid doing Virabhadrasana if you suffer from heart issues, severe neck or shoulder pain, high blood pressure, knee pain, or chronic illness.
15- Warrior II Pose / Virabhadrasana II
How To Do Warrior II:
- Start standing at the top of your mat in Mountain pose or Tadasana.
- Put your left foot parallel to the short edge of your mat (at a 90-degree angle).
- Push down firmly through the pinky toe edge of your back foot to avoid collapsing into the arch.
- On a breath in, stretch your arms out alongside your body, lifting them parallel to the floor with your palms facing down.
- Lean deeply into your right knee and bring your right shin perpendicular to the floor. Ensure your knee is not bowing to the left or right.
- Bring your low ribs into your body and hold your core lightly engaged. Continue squeezing through the pinky toe edge of your back foot, mainly through the heel’s outer edge.
- Rest in the pose for five to ten breaths. On a breath in, stretch your front leg and breathe out to lower your arms.
- Repeat on the opposite side.
Benefits: Warrior II Pose helps stretch your hips, groins, and shoulders, develops balance and stability, and stimulates your abdominal organs.
Precautions: Avoid Warrior II Pose if you have high blood pressure or if you are suffering or had recently suffered from diarrhea. Tips Try using some knee support in this asana if you experience knee pain or arthritis.
16- Warrior III / Virabhadrasana III
How To Do Warrior III:
- Begin in a Warrior I pose, a lunge with your right foot forward, knee turned 90 degrees, and rear leg stretched. Move your hands to your hips.
- Bend forward to bring your weight into your right (forward) foot. Hold your left (rear) knee flexed as you float your left foot away from the floor about a foot.
- Align your right leg and continue to move your torso toward a parallel form to the floor. Use your body going forward to counterbalance your left leg, lifting and lengthening straight back.
- Fully stretch the left (upper) leg. Have both hips level and facing toward the floor.
- Flex the left (top) foot and have the toes facing down at the floor. Actively engage the muscles of the left leg.
- Move your arms back along your sides whenever you are ready.
- Turn your right leg to step back to Warrior I.
- Repeat the posture on the opposite side
Benefits: Warrior III helps to strengthen your ankles and legs, your shoulders, and the muscles of the back. It also helps tone your abdomen and improves balance and posture.
Precautions: Avoid practicing the Warrior III pose if you are experiencing high blood pressure, heart problems, severe neck or shoulder pain, spinal ailments, knee pain, or recent chronic illness.
17- Camel Pose / Ustrasana
How To Do Camel Pose:
- Start by kneeling with your body upright and hips stacked over the knees.
- Move your hands up the side of your body till your thumbs reach your armpits. Hook your thumbs into your pits for help as you begin to open your chest toward the roof.
- Keep your chest position as you reach your hands back one at a time to grasp your heels.
- Draw your hips forward so that they stay over your knees.
- If you can, let your head come back, opening your throat. If not can keep the chin tucked instead.
- Release by drawing your chin toward your chest and hands to your hips.
Benefits: This family of yoga poses for weight loss helps to decrease fat on the thighs, opens up the hips, extends deep hip flexors, and develops and strengthens the shoulders and back. It also enhances posture and expands the abdominal region, promoting digestion and elimination.
Precautions: You should avoid practicing this asana if you have insomnia, or suffering from high or low blood pressure. After performing this asana, you may feel dizzy if you are a beginner.
18- Half Lord of the Fishes Pose / Ardha Matsyendrasana
How To Do Half Lord of the Fishes Pose:
- Sit straight with your legs stretched out and your spine straight, and place your feet together.
- Put your right leg next to your left knee by taking it over the knee.
- Turn your waist, neck, and shoulders towards the right, and set your gaze over your right shoulder. Make sure your spine is upright.
- Maintain the posture for a few seconds, about 30 to 60, as you breathe gently and profoundly.
- Breathe and release the right hand, the waist, the chest, and finally, the neck. Rest as you sit upright.
- Repeat the same steps on the opposite side, and then breathe out and return to the front.
Benefits: The Half Lord of the Fishes Pose increases the spine’s elasticity, tones the spinal nerves, and improves the functioning of the spinal cord. It also helps stretch the muscles on one side of the body while compressing the other side’s muscles.
Precautions: Avoid practicing Ardha Matsyendrasana if you experience sciatica or slipped discs.
19- Child’s Pose / Balasana
How To Do Child’s Pose:
- Start with your hands and knees on your mat.
- Open your knees as wide as your mat, holding the tops of your feet on the floor with the big toes touching.
- Draw your belly to rest between your thighs and root your forehead to the floor. Relax the shoulders, jaw, and eyes.
- This pose has several possible arm variations.
- Try whichever feels more comfortable for you.
- Remain in this pose as long as you like, eventually reconnecting with your breath’s steady inhales and exhales.
Benefits: The child’s Pose gently tightens the hips, thighs, and ankles. It also soothes the brain and helps reduce stress and fatigue.
Precautions: Avoid doing Child’s Pose if you experience heavy knee or back pain. Try practicing this family of yoga exercises to lose weight on an empty stomach.
20- Triangle Pose / Utthita Trikonasana
How To Do Triangle Pose:
- Engage your right thigh muscles and move your right femur into its socket. Stretch your right hand toward the front of the room, holding your right hip tucked.
- The left shoulder piles on top of the right one as you open your chest, reaching your left fingertips toward the ceiling while holding your left shoulder rooted in its socket.
- Shift your head to take your gaze up toward your left fingers. If it feels uncomfortable for your neck, hold your head in a more neutral posture.
- Proceed to draw your right thigh muscles upward, extending the crease in your right hip.
- Relax your right knee lightly to prevent hyperextension.
- Remain in this posture for at least five breaths.
- Repeat the position with your opposite leg forward.
Benefits: Triangle Pose helps to stretch and extend the thighs, knees, and ankles. It also promotes digestion and stimulates the abdominal organs.
Precautions: Avoid overstretching your body while practicing this asana, as it may cause unnecessary pain or injury. If your neck starts to hurt in the upward direction, gently lower it and avoid practicing this asana, you experience severe pain in the neck, back, or shoulders.
21- Half Moon Pose / Ardha Chandrasana
How To Do Half Moon Pose:
- Start in Triangle Pose (trikonasana) with the right leg forward. Turn your right knee softly and carry your left hand to your hip.
- Carry your right hand to the floor in front of your right foot.
- Start to align your right leg while simultaneously uplifting your left foot off the floor. Hold your left leg as straight as possible.
- Loosen your hips, piling the left hip point on top of the right hip point.
- Carry your left leg straight and parallel to the floor. Flex your left foot firmly, with the toes facing toward the left side of the room.
- Once you feel balanced on the right leg, stretch the left arm toward the ceiling, opening the chest and making a straight line with the right and left arms perpendicular to the floor.
- Lastly, shift your head to lift your gaze toward your upraised left fingertips.
- Hold for about five breaths before releasing the left leg to the floor.
- Repeating the pose on the opposite side.
Benefits: Half Moon Pose helps to stimulate your abdomen, ankles, thighs, buttocks, and spine and develops your groins, hamstrings and calves, shoulders, chest, and spine.
Precautions: Individuals who experience neck problems should not keep looking straight, and they should remember to hold their necks long
22- Bridge Pose / Setu Bandha Sarvangasana
How To Do Bridge Pose:
- Resting on your back, put your feet on the floor comfortably away from the hips.
- Put your arms next to the ribcage. You can either turn your elbows 90 degrees so that your fingers face the ceiling or hold onto the outer edges of the floor.
- On a breath in, squeeze the back of your shoulders and your feet into the floor and raise your hips up.
- Squeeze the inner feet down actively and keep the knees from spreading out wide by engaging the inner thighs.
- Stretch your tailbone, slide your shoulder blades down your back and hold your neck neutral.
- Remain in this pose for about 5 to 15 breaths.
- Loosen the arms and roll your spine on an out-breath to come out of the posture.
Benefits: The bridge develops the chest, neck, spine, and hips, strengthens the back, buttocks, and hamstrings, and promotes digestion.
Precautions: You should not perform this pose if you suffer from neck pain, and avoid turning your head right or left while in the pose.
Science has proven that yoga is an excellent way for weight loss for beginners and a great way to stay healthy.
Commit to yourself to practicing 25 minutes of yoga for weight loss for beginners, and you will lose fat, get toned, and feel great about making difference in your life and the lives of others.
My advice is always to start with small, gradual adjustments and be kind to yourself along the way. Yoga for weight loss for beginners is a great start in your fitness and weight loss journey.
Aim to combine the 30 minutes yoga for weight loss for beginners with a clean diet and other activities such as running and these 25 best yoga exercises to lose weight faster and look gorgeous to help you lose weight and keep it off.
What are your favorite yoga exercises to lose weight?
Do not forget to share this article and tips with your friends and family for others so they can use yoga exercises to lose weight, look better, feel better, and live better.