10 Yoga Poses for Faster Weight Loss

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That’s right, these ten yoga poses for weight loss 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 yoga poses for weight loss. 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.

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. And since it activates such large muscle groups, the chair pose is great for burning calories.

2. Warrior I

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

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.

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.

5. Plank Pose

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.

7. 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.

8. 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.

9. 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.

10. Triangle Pose

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

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 7 Yoga Poses to Tone and Define Your Arms and 5 Yoga Poses for Runners.


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30 Comments on "10 Yoga Poses for Faster Weight Loss"

  1. Deb  March 6, 2017

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

    • Gale Compton  March 6, 2017

      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. Ellen  March 6, 2017

    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

    • Gale Compton  March 7, 2017

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

      • Riyaah  September 13, 2019

        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

        • Gale Compton  September 20, 2019

          Riyaah, Complete within one week. Best to you and your sister! 🙂

  3. Debbie  March 6, 2017

    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. Michele  March 23, 2017

    Thanks for the comments/questions and responses. I had exactly the same ones!

  5. Rachael Flatt  May 1, 2017

    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.

    • Emilia Horn  May 1, 2017

      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.

  6. Carrie  June 23, 2017

    I am new to yoga and would like to know how would you go about starting with these poses?

  7. Tia  July 8, 2017

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

  8. RAKESH  October 29, 2017

    I am a naturopathy doctor really like it and it is really very good for our health

  9. Mary  November 10, 2017

    A calm and yet strenuous practice.

  10. Debbie  November 10, 2017

    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 .

    • Gale Compton  November 11, 2017

      Debbie, I recommend looking on youtube for standing yoga routines. Or, try chair yoga. 🙂

    • Thabang Leshaba  April 10, 2020

      Thank you for sharing. Highly appreciated. Challenging but I will improve with time. Thanks

  11. Elizabeth  November 16, 2017

    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.

    • Gale Compton  November 17, 2017

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

  12. Sharon  March 6, 2018

    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?

    • Gale Compton  March 6, 2018

      Sharon, You’ll love yoga. 🙂 Yes, you’ll want to alternate.

  13. Kalai  March 12, 2018

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

    • Gale Compton  March 12, 2018

      If any pose is uncomfortable, it’s not recommended. You know your body best. 🙂

  14. Yolanda Cobb  October 4, 2019

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

    • Erin Milller  October 4, 2019

      Hi Yolanda,

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

  15. Kiera  February 10, 2020

    Thank you for sharing. I did these yoga poses every day. I felt extremely effective for my body. I love your post.

  16. Parneet  June 7, 2020

    Hello, thanks for the article. Started working out at home during quarantine.


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