10 Yoga Poses for Faster Weight Loss

Build toned and strong muscles while burning fat!

10 Yoga Poses for Faster Weight Loss

That’s right, these ten fast weight loss yoga exercises will help you achieve your fitness goals faster!

Most people don’t connect yoga with weight loss, yet if you step into an advanced class at a yoga studio you’ll see the crowd is full of toned, healthy individuals. This is because yoga, when done routinely and correctly, is actually an incredibly powerful weight-loss tool. You’ll notice your muscles burn and shake with energy as you hold a balanced position, which means that you’ve engaged the muscle, in much the same way you engage it while lifting weights. Furthermore, when you activate muscles, your body also speeds up your heart, burning calories and fat.

We’ve rounded up some of our favorite fast weight loss yoga exercises. These poses engage large muscle groups that are very effective for burning calories. Some of them are also quite challenging, so they’ll help you build lean muscle throughout your body.

Yoga Poses to Increase Weight Loss

Don't skip your warm up!

What you’ll need: Yoga mat

What to do:  Hold each move for 30 seconds or to your comfort level. Complete all 10 moves, then repeat 2-3 additional times.

1. The Chair


The chair is like holding a squat, so it really gets your quads, hamstrings, and calves burning. Since it activates such large muscle groups, the chair pose is one of the best fast weight loss yoga exercises.

The Chair pose in yoga is a great way to improve your health and well-being. It is a simple yet effective pose that can help to improve your flexibility, strength, and balance. By practicing the Chair pose regularly, you can reduce stress, improve circulation, and increase your range of motion. It can also help to alleviate pain and stiffness in the joints, improve digestion, and boost your overall mood. So if you’re looking for fast weight loss yoga exercises to stay active and healthy, be sure to include the Chair pose in your yoga practice!

2. Warrior I


The longer you hold the warrior I pose, the more you will challenge your thighs. If you feel yourself shaking, that means it’s working!

The Warrior I yoga pose is a powerful and energizing pose that can help to strengthen your legs, hips, and core. It is also great for improving your balance and focus while reducing stress and anxiety. This pose is a relatively simple but incredibly effective way to help with your weight loss.

3. Warrior II


Warrior II is similar to Warrior I, except it also allows you to open to the side, stretching and elongating different areas. Try it out, and you will notice the subtle, but important difference.

The Warrior I pose and the Warrior II pose are both amazing fast weight loss yoga exercises. They target your legs, hips, and core while also stretching your thighs and hips. By practicing the Warrior II pose regularly, you may notice an improvement in your posture, as well as a reduction in stress and anxiety. Give it a try and see how it can benefit your mind and body.

4. Warrior III


When you’re really ready for a challenge, try Warrior III. It looks simple, but it’s not. Trying to maintain your balance while holding the pose will require engaging all your leg, core, and back muscles. The first time you work on this pose, you might notice some serious soreness in your legs.

It involves standing on one leg while extending your other leg behind you, parallel to the ground, and reaching your arms forward. This pose engages your entire body, particularly your legs, glutes, and core, and it is definitely one of the more challenging fast weight loss yoga exercises.

5. Plank Pose


The plank pose is one of those yoga poses that most people already incorporate into their workouts in order to improve their core strength and tone their abs. By purposefully incorporating the plank pose with other fast weight loss yoga exercises (take your pick from this list!) you will start to notice the pounds begin to melt away. Planks will engage your abs, arms, and shoulders. Your body should be in a straight line, without sagging or raised hips, to maintain proper posture.

6. Boat Pose


The boat pose requires strong abs to hold yourself up, so focus on keeping your legs and back straight to avoid straining.

To perform this pose, sit on the floor with your knees bent and your feet flat on the ground. Lean back slightly and lift your feet off the ground, keeping your knees bent. Extend your arms straight out in front of you, parallel to the ground. Hold this pose for several breaths, then release and repeat. Incorporating the Boat Pose into your yoga practice with other fast weight loss yoga exercises can help to build a strong core and improve your overall balance and stability.

7. Downward Dog

downward dog

The downward dog is great for stretching your legs and spine, so it’s one of the most popular positions. However, achieving and maintaining proper form will also engage different muscles throughout your body, burning calories and raising your heart rate.

To perform the Downward Dog pose, start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. Spread your fingers wide and press your palms into the ground. Lift your hips up and back, straightening your arms and legs to form an inverted V-shape with your body. Keep your head and neck relaxed, and hold the pose for several breaths. The Downward Dog pose is great for stretching your hamstrings and calves while also strengthening your arms, shoulders, and core.

With some of the other fast weight loss yoga exercises in this list, you’ll have an amazing yoga workout

8. Upward Dog

upward dog

Upward dog, or upward facing dog, is a great pose for engaging your upper body, since your arms, shoulders, and back will all need to work together. It’s also a great stretch for your abs and chest.

Start by lying face down on the ground with your hands placed next to your shoulders. Straighten your arms and lift your chest and legs off the ground, keeping your thighs and feet pressed into the ground. Make sure to keep your shoulders relaxed. Hold the pose, then exhale and release back down to the ground. The Upward Dog pose is great for stretching your chest, shoulders, and abs while also strengthening your wrists, arms, and back muscles.

9. Eagle Pose

eagle pose

The eagle pose targets the calf, while also engaging other leg muscles. You’ll also need to use your back and abs to keep your torso straight instead of leaning over.

To perform the Eagle Pose, start by standing with your feet together and your arms at your sides. Lift your right leg and cross it over your left thigh, then wrap your right foot around your left calf. Next, lift your arms to shoulder height and cross your left arm over your right arm, then bend your elbows and bring your palms together. Hold the pose, then release and repeat on the other side. 

10. Triangle Pose

triangle pose

Our final pose in our fast weight loss yoga exercises is the triangle pose. It’s a great aligning and stretching pose that works your entire body, including hips, thighs, calves, and shoulders.

Start by standing with your feet about three to four feet apart. Turn your left foot in slightly and your right foot out to the right at a 90-degree angle. Extend your arms out to the sides at shoulder height, then bend at your waist and reach your right hand down towards your right foot. Keep your left arm extended upwards towards the ceiling and gaze up towards your left hand. Once you have stretched one side, repeat on the other side.

Yoga is a great way to improve your fitness and kickstart weight loss. It can help you both tone and stretch tight muscles. Looking for different ways to incorporate yoga? Check out these yoga routines, next:

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Sofia Lopez

Sofia received her BA from Cornell University and her MFA from San Francisco State University. She creates workouts and fitness challenges. Her hobbies include running, hiking, and listening to audiobooks from the exercise bike.

More by Sofia


  1. How long should you hold these poses? I am 59 and have never tried yoga but would like to start. Thank you!

    1. Deb, That’s really up to you and your comfort level. These moves are really good for balance as well. I’d shoot for 30 seconds. You can
      always decrease or increase the time. Do what feels right for you. 🙂

  2. If you can hold for 30 seconds then how many reps of each should you do? I’m so interested in starting yoga and would love to in the privacy of my own home. If you can share about how long and how many of each in order to be effective

    1. Ellen, Shoot for 4 reps of each pose. First do all the poses once, then repeat 3 times, or more if you like.

      1. Are you supposed to do it four times a day or within the week, I am interested in yoga and I heard it is good for your brain and muscles and me and my sister are going to be going on a diet this Sunday so please which us luck and thank you so much

  3. alot of these poses are incorp into my cool downs with some of my work outs..i love them…some i have not done , but am willing to try for sure.

  4. Very helpful indeed!! A combination of Yoga poses and breathing exercises can really boost weight loss, being a Yoga instructor I’ll definitely try to include some of these poses in my teaching schedule. Can you suggest me some really effective ones among these 10.

    1. That’s awesome, Rachael! Chair pose, boat pose, and plank pose are especially effective for weight loss, especially when held for at least 30 seconds at a time.

  5. I have tried this for the first time and it is incredible how amazingly it engaged all my muscle groups. Thank you 🙂

  6. Is there something I could do in place of the ones that you need to lay or sit on the floor ? I can not get down and then back up .

  7. Hello ladies! I am an overweight 41 year old. What poses can I start with that does not worsen my left foot pain? I have arthritis.

    1. Elizabeth, Have you tried chair yoga? I would recommend starting there. Google, Chair Yoga videos, and you’re on your way. 🙂

  8. New to yoga…so when doing the poses such as warrior eagle and others do you alternate legs and do 4 reps on each leg?

  9. hi, I have a lower back pain but not severe. Can I practice all these poses? Does any of these poses are not recommended?

  10. I have injured but would like to get in optimum condition. I need to start slow. This seems like the ideal start.

    1. Hi Yolanda,

      We definitely recommend getting approval from your doctor first, especially post-injury. Hope you recover quickly!

  11. I just turned 70 and not a person who exercises, however I am desiring to strengthen my core my abdomen is my problem or lack there of. LOL My weight 163 5’7″. Desired midsection reduction toning and strengthening muscles.

  12. Thank you for these, Gail. I started the routine a couple of weeks ago for back pain – I could hardly do the set but kept at it, now I am so much more flexible and much less pain. I am going to continue and add more challenging poses as I need to!!

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