13 Yoga Poses for Weight Loss

Yoga Poses for Weight Loss - Cobra Pose

Yoga poses seem to be some sort of play or just an exercise for flexibility. That’s only what you think. There’s much more than only what meets the eye. Read on to find out what I really mean. I will explain 13 surefire Yoga Poses for Weight Loss.

It is true that most people don’t actually connect yoga to weight loss. But here’s the news; yoga poses are in fact the ultimate best for an assured weight loss! No kidding. And not just that. You also get to be both flexible and strong with Yoga, alongside other numerous benefits I can take the whole day explaining. Yoga must be a godsend.

Hands down, Yoga poses have beaten all the other tools for weight loss. That shouldn’t be news. Look at those attending an advanced yoga class. Aren’t they as toned and as healthy as you would love to be too?

Without wasting any more time, I want to advise you about some 13 expert-endorsed yoga poses for weight loss. These are the number one enemies of excess weight. They assist your body to burn calories, burn fat, increase metabolism, up your heart rate, … you list almost all, if not all the things that are friendly to weight loss out there.

NOTE: Make sure you do these moves routinely and correctly. That is the golden hint.
Here we go.
  • 1. The Cobra Pose (Bhujangasana) for Weight Loss

At the pinnacle is the Cobra Pose. It’s not here by chance.
With the Cobra Pose, your digestive organs are massaged by your body weight, on the navel area. This way, your digestion is taken to another level and toxins are eliminated from your body too as a result.
You need to persevere in the pose for at least 30 seconds each morning before taking anything. That ideally helps you burn belly fat and calories as the body will resort on them for energy. Remember perseverance.


  1. Helps strengthen the whole upper body.
  2. Leaves you with a flexible spine.
  3. Stimulates abdominal organs.
  4. Relieves stress.


  • 2. Boat Pose (Nauka Chalana) for Weight Loss

Though it requires a lot of ab strength, you need to think of the saying “no pain, no gain”.
While sitting with palms on the floor, just lift your legs up a bit and lift the palms too slowly to ensure that you balance on your butt. Keep your back straight. You can as well increase the complexity of the exercise by increasing the distance between your knees and chest, bit by bit, provided you’re comfortable with it. Hold for 30 seconds too.
Boat pose doesn’t go easy on belly fat ~ a factor of excess weight. Likewise, it works your leg and back muscles, and fat around these areas are flushed out.


  1. Strengthens your abdomen and hip flexors.
  2. Stimulates your kidney and intestines.
  3. Improves your digestion.
  4. Relieves you of stress.


  • 3. Side Plank Pose (Vasisthasana) for Weight Loss

Another yoga for weight loss. This is a type of plank. Planks are usually great for weight loss and any type, especially the side plank, will help you burn fat and get flexible.
You just start in the normal plank pose, then shift your weight to one side. You can shift to the right arm and leg, or the left pair. Hold for 30 seconds if you need desirable results. Do it each day.
By working your abs, belly fat finds it hard to stay.


  1. Betters your balance.
  2. It stretches your belly, arms, and legs.
  3. Assists you build leg muscles.
  4. You get to be stronger with the boat pose.


  • 4. Chair Pose (Utkatasana) for Weight Loss

Upon hearing the name, you can guess right what it entails. You always assume you are sitting on a chair.
Utkatasana is also dubbed the “yogic version of squats”. All your quads, hamstrings and calves get worked and the respective muscles of these areas are also built.
Make sure to do it right ~ always keep your feet together and your arms above you when lowering for the squat. Your feet should always be in front of your knees. If that isn’t the case, you must be doing it wrong. Maintain in the pose for 30 seconds. That’s when it deserves the name.
All the fat in your thigh, as well as calories all over the body, get burned and they go along with pounds.


  1. Improves digestion by waking your internal organs.
  2. Leaves you with a great butt.
  3. It stretches both your chest and shoulders.
  4. Makes you more flexible and stronger than before.


  • 5. Bow pose (Dhanurasana) for Weight Loss

The bow pose also finds a spot here. Anyone talking about yoga must be talking about Dhanurasana. It is worthwhile of sparing some of your time for. How? I hear you ask.
First of all, every part of your body is engaged, and that makes it go without a say that you will lose an incredible amount of weight in just a moment!
You lie face down on the yoga mat. Stretch your arms by your sides, palms facing up. Then bend your knees to make it possible grabbing your ankles using palms. Keeping them a hip distance apart, lift up your heels, away from your body and that allows for the upward movement of your chest too. If you hold for 45 seconds, you can pause before you do another. At this point, you can count on burning the necessary amount of calories to call it a significant weight loss.


  1. Stimulates all the organs of your neck and abdomen.
  2. Improves your posture.
  3. Takes your flexibility to the next level.



  • 6. Warrior Pose (Virabhadrasana 1) for Weight Loss

One who ignores the warrior pose and still claims to be sailing in the weight loss boat isn’t really serious.
When you are performing the warrior pose and you are actually shaking, you aren’t sick. You are only doing the right thing. The forward move associated with this pose increases your stamina. Weight loss is a sure thing here.


  1. Strengthens muscles at your back.
  2. Also straightens your lungs, belly, and chest.
  3. Strengthens your ankles and thighs.


  • 7. The Triangle Pose (Trikotasana) for Weight Loss

The trikotasana works your entire body with no exception to your calves, shoulders, hips, and thighs.
By elevating your heart rate and burning fat, it is ideal for the needed uniform weight loss. So to get your whole body toned, strong and flexible, be in the triangle pose for as long as it’s needed to get to a slimmer, healthier you ~ your dream.


  1. Improves your digestion.
  2. Makes you stress-free.
  3. It is an alternative solution to a backache.
  4. Stimulates the organs in your abdomen.


  • 8. Shoulder Stand Pose (Sarvangasana) for Weight Loss

This yoga pose looks difficult. It isn’t. If you’ve ever done it, you can bear me witness. It’s like a jigsaw fit to weight loss.
Begin by lying on your back and on the yoga mat, arms alongside body and palms down. Lift your legs into the air, pressing into your palms to lift your legs over your head. You are now in the plow pose. Clasp your hands together, while you attempt rolling tour shoulder blades towards one another. Let your hands support your lower back, fingers widespread to enhance the support. Lift one leg at a time to the ceiling. Straighten your body as much as possible by gradually moving your hands towards your shoulders. If you hold for 3 minutes, you know what you want ~ of course weight loss.
All the above helps to increase the rate of metabolism and that helps to burn fat fast.


  1. Improves your digestion.
  2. It reduces fatigue.
  3. It tones both your legs and butt.


  • 9. Locust Pose (Shalabhasana) for Weight Loss

If in case apart from losing weight you also want to strengthen your leg muscles, your lower back and open up your chest, locust pose is the apt yoga pose for you.
Begin it by lying face-down on your stomach, arms by your side and palms facing up. Then lift your legs, head, torso, all off the floor. Keep arms and legs always engaged. Always look up or front, whichever best suits your ability. Hold for 45 seconds, lower again and repeat two more times. You can then stop the next day.
Shalabhasana has always worked for losing weight, especially for those with a belly pooch. It doesn’t go easy on that stubborn fat that adds you unnecessary weight.


  1. Your shoulder, belly, and chest all get stretched and strengthened with this yoga pose.
  2. It improves your posture.
  3. Stimulates your abdominal organs.
  4. Relieves you of your stress.


  • 10. Plow Pose (Halasana) for Weight Loss

If you never knew that yoga inversions like the plow pose increases circulation in your body, this is the right time to grasp such knowledge. Halasana increases circulation in the thyroid, pituitary and your adrenal glands. Consequently, hormones and endorphins are released and your metabolism is well-balanced this way.
However, that’s not all the news. You must leave strong and flexible.
First, just lie face-up, hands alongside the body. Then lift up your legs in the air and towards the ceiling. Anchoring yourself using your palms, continue lifting your legs until your toes touch the floor behind your head. You will hold this way for 45 seconds, return to the starting point and repeat it again twice. You can then call it a day.


  1. Calms down the brain.
  2. Lowers fatigue and stress.
  3. Stimulates your abdominal organs.
  4. Leaves you looking and feeling stronger.


  • 11. The Frog Pose (Mandukasana) for Weight Loss

It looks simple but I can ensure you that it isn’t that simple. Mandukasana frees your spirit. You also get to alleviate pains associated with your back. In this pose, always focus on your breathing. Before it, confirm the flexibility of your knees (you can do this by first performing the child pose).


  1. It improves posture.
  2. Its therapeutic with regard to menstrual cramps.
  3. Stimulates your digestive system.
  4. It also increases self-awareness.


  • 12. Bridge Pose (Setu Bandhasana) for Weight Loss

The bridge pose, though quite challenging, helps you lose extra pounds around your midsection. It is a gentle inversion that opens up your chest and shoulder areas. The thyroid glands are massaged due to the fact that you get to lift your chest towards the chin. Thyroid helps release the hormones responsible for balancing your metabolism.
Lying on your back and with knees bent, separate your feet a hip distance apart as you keep them flat on the floor. Adjust the position of your feet so that you can touch them with your fingertips. Press your weight against your feet to lift your hips. Make sure to keep your thighs parallel to one another. Lastly, roll your shoulder blades to approach one another. Hold for 45 seconds. Lower back and do again twice.


  1. As it calms the brain, it also helps to reduce anxiety and stress.
  2. Helps to improve digestion.
  3. Your chest, abdomen, and neck are all well-stretched.


  • 13. Child’s Pose for Weight Loss

The child’s pose is often done at the end of a practice to reflect on what you’ve been doing and cool down. As well, it is useful at the beginning of a practice too since it tests all your body parts.
Just bend your knee to sit between the heels. Now rest your forehead right in your front on the ground. Keep your arms behind you. Simply focus on resting what you feel isn’t going well. That is the main principle of the pose. Then hold it for as long as only 6 breaths. That’s it! Cool and repeat again twice.
This exercise works your neck, back, thighs and core. The burning should be felt. Fat is melted away by this exercise. You get to shun extra pounds this way.


  1. You emerge strong.
  2. Your endurance improves.
  3. Boosts your metabolism.

13 Yoga Poses for Weight Loss – Conclusion

My part is done. It’s now your turn to swing into action! Make a move for yoga. It will never let you down like. Almost effortlessly, you will be able to shed off an incredible amount of pounds. Good luck folks!

How Ayurveda Benefits Your Daily Life


Ayurveda, known as the “Sister Science” to yoga, is an ancient science that is holistic in nature. It translates from Sanskrit to “The Science of Life”.

Having been around for over 5,000 years, the main focus of Ayurveda is to focus on your life in-between the emotional and physical self. One of the main beliefs is that the food we eat effects our overall well being, and can make us elated or miserable.

Essentially, we can be full of energy and vitality, or lethargic and run-down based on what we put into our bodies. This is known as the Sattvic approach.

What Is Sattvic?

First, Sattvic translates to ‘pure essence’ in Sanskrit. Sattvic is a diet based on foods recommended within Ayurveda, and is one of the purest diets you can adopt and supports you in being your best self.

This diet is designed to be holistic in nature, meaning it nurtures your mind, body, and soul, and therefore is a great support for your yoga and meditation practice.

Understanding that food is the fuel for our body, an additional benefit that coincides with this ancient practice is the clarity of the mind it gives us. Ayurvedic practitioners often report they can concentrate better, sleep better, and feel less anxious overall. Here are 5 ways Ayurveda can benefit your life on a daily basis.

1. You Are Encouraged to Love Yourself

Ayurveda encourages you to find the love in yourself instead of comparing yourself to other people. It wants you to understand that you are truly unique, and is designed so that you approach your individual life in the most tailored way possible. It encourages you to discover your individual needs, as well as grow, heal, and reflect on your life. 

Ayurveda consists of three main body types and personality characteristics, otherwise known as doshas. The three doshas are Vata, Pitta and Kapha, and while most people tend to fit one particular dosha, oftentimes people can be a mixture of two, with one dosha being more prominent. See below to see what dosha you are, via Mind Body Green!


  • Creative, quick to learn and grasp new knowledge, but also quick to forget.
  • Slender, tall and a fast-walker, tendency toward cold hands and feet and discomfort in cold climates.
  • Excitable, lively, fun personality.
  • Irregular daily routine experiences high energy in short bursts with a tendency to tire easily and to overexert.
  • Full of joy and enthusiasm when in balance, responds to stress with fear, worry, and anxiety, especially when out of balance. Tendency to act on impulse, often have racing, disjointed thoughts.
  • Generally, have dry skin and dry hair and don’t perspire much.


  • Medium physique, strong and well-built.
  • Sharp mind, good concentration, orderly, focused, assertive, self-confident, and entrepreneurial at their best. Enjoys challenges.
  • Aggressive, competitive, demanding and pushy when out of balance.
  • Strong digestion, strong appetite, get irritated if they have to miss or wait for a meal.
  • Skin fair or reddish, often with freckles, sunburns easily. Uncomfortable in sun or hot weather, heat makes them very tired, perspire a lot.
  • Good public speakers, generally good management and leadership ability, but can become authoritarian. Subject to temper tantrums, impatience, and anger.
  • Typical physical problems include rashes or inflammations of the skin, acne, boils, skin cancer, ulcers, heartburn, acid stomach, insomnia, dry or burning eyes.


  • Easygoing, relaxed, slow-paced. Affectionate and loving, forgiving, compassionate, non-judgmental nature. Faithful, stable and reliable.
  • Physically strong and with a sturdy, heavier build.
  • Have the most energy of all constitutions, but it is steady and enduring.
  • Slow speech, reflecting a deliberate thought process. Slower to learn, but outstanding long-term memory.
  • Soft hair and skin, tendency to have large “soft” eyes and a low, soft voice.
  • Tend toward being overweight, may also suffer from sluggish digestion.
  • Prone to depression, yet gentle and self-sufficient. 
  • Excellent health, good immune system.
  • Very calm, strive to maintain harmony and peace in their surroundings. Not easily upset and can be a point of stability for others.
  • Tend to be possessive and hold on to things.
  • Doesn’t like cold, damp weather.
  • Physical problems include colds and congestion, sinus headaches, respiratory problems including asthma, allergies, and atherosclerosis (hardening of the arteries).


2. Offers a Nurturing Approach to Being Healthy

Ayurveda is all about understanding that healthy is your natural state. If you and your environment are in balance, that’s considered optimum health, and the opposite goes for being unbalanced.  For example, if you feel anxious or are suffering from health issues like constipation or generally lethargic-ness, it is simply a matter of being out of balance. Imbalances are not an overnight occurrence, so you do have time to prevent or slow down the process of imbalance. When you know what’s causing you to feel out of whack, you can simply refer to the suggested foods to eat or avoid according to your dosha to start the process of coming back to your proper state of balance.


3. You Get a Greater Understanding of Your Place in Life

A principle of Ayurveda is that we are a part of nature. Nature has five elements which include:

  • Space
  • Air
  • Water
  • Fire
  • Earth

These elements, their behavior, and the interaction they have in your life is a big deal in the practice of Ayurveda. For example, Air will show up up in your body and mind as high energy and forgetfulness. Fire will manifest in your body and mind as inflammation, digestion, and anger. Earth relates to your bones, your stubbornness towards something and loyalty towards others. Once you recognize what elements show up most prominently for you, you can assess what dosha you are and can then work towards optimum balance.


4. We Learn to Clear Up Energy

In this day and age, we often need to recalibrate our mental and physical settings. As ever-changing beings, it’s important to reflect and clear out what isn’t working for you and your life. This makes room for new things. Cleansing the system with a Ayurvedic-based diet, and cleansing the mind with things like meditation and yoga on a regular basis will allow you to recalibrate with greater ease, and greater access inner peace.


5. It Provides a Full Circle Philosophy

Ayurveda reminds you that you’re much deeper than your skin. There is an essence to you, and an energy that can light up the world. Ayurveda will continue to remind you that you are more than just muscle and bones, but you are also a spirit which embodies the elements. While the health benefits will positively impact your physical self, it also brings together your mind, body, and soul and keeps balance within it all. You will begin to really see and feel that healing begins from within, starting with the food you put in your body.

Ayurveda is a great way to live your life, and can be adapted to suit your lifestyle as well. You can be as all in as you want, or just cherry pick and take from it what you want.

The 7 Best Yoga Styles for Beginners – What They All Mean!

Best 7 Type of Yoga for Beginners

So, you’ve heard about yoga and you’re thinking about getting into it, but a quick google search shows a bunch of different types of Yoga, and now you’re overwhelmed. This article will help break it down a little for you!

Yoga can be used for a variety of reasons, but let me first explain to you the 7 best yoga types for beginners. As beginners in this domain, it is good to obtain an understanding of the different branches of yoga, to help work out one that you might be interested in trying out.

So lets dive right in and take a look at some different types of yoga, and what they’ll mean for you!

Hatha Yoga

What is Hatha Yoga?

Hatha Yoga is the most commonly known form of Yoga. If you refer to Yoga without specifying the type or branch, then you refer to Hatha Yoga. The word Hatha translates to force. This branch of Yoga focusses on posture exercises, also known as asanas. The asanas are typically aligned with nature or some animal or bird forms.

For a beginner, the asanas or postures can be somewhat difficult to achieve. These postures are needed to be held for some time. Hatha Yoga classes are a slower-paced class in which you would hold poses longer. In order to improve the postures, you will need to keep practising some of the simple postures before moving onto more advanced ones, just like anything in life. Once you begin to retain these postures without difficulty and have focussed breathing, you will realize the true benefits of Hatha Yoga.

What are the benefits of Hatha Yoga?

Some of the key benefits of Hatha Yoga are:

  • You will notice a physical change in your body. Your muscles will be toned better.
  • You will increase your feeling of happiness and wellbeing.
  • You will feel more relaxed due to controlled breathing.

Yoga for Beginners - Hatha Yoga

Iyengar Yoga

What is Iyengar Yoga?

Iyengar Yoga is another well-known branch of Yoga. This branch of Yoga is derived from Hatha Yoga. It was developed by B.K.S. Iyengar and is named after him. Mr. Iyengar died at the ripe old age of 95, so he was definitely doing something right!

Iyengar Yoga focusses on the alignment of the body to a particular posture. It also does not stretch the limits of your body. Props, such as yoga blocks, or ropes, can be used in Iyengar Yoga. The sequencing of the poses is very specific and needs precision to be followed. The timing to hold the pose is also longer, so this is also another slow-paced class.

Below is a video that provides further details on Iyengar Yoga.

What are the benefits of Iyengar Yoga?

Some of the key benefits of Iyengar Yoga are:

  • Improve your physical condition and psychological health.
  • You will get rid of your postural issues.
  • You will be able to release emotional tension.
  • Also notice a positive increase in your energy.

Yin Yoga

What is Yin Yoga?

To understand Yin Yoga, one must know the concepts behind Yin Yang. Yin Yang is a Chinese concept of showing how complementary opposite ideas are needed to complete a whole. It is a duality that represents our universe. Hot & Cold and Male & Female are a duality; the same principle applies with this branch of yoga.

Let’s apply the yin-yang concept to our body. Yin represents the stable, fixed and hidden part of the body. This is the stiff connective tissues such as the tendons and ligaments. Yang is the changing, moving, and visible part of the body. Yang is the mobile and pliable muscles and blood.

Yin yoga is a meditative practice that is slow-paced when the postures or asanas are held for a longer period of time. This can be from 45 seconds to 2 minutes if you are a beginner. While the more advanced practitioners can hold the poses for more than five minutes.

In a yin yoga class, the poses are mostly performed on the floor and focus on the inner thighs, pelvis, hips, and lower spine.

What are some benefits of Yin Yoga?

  • Calms and balances the mind and body.
  • Reduces stress and anxiety.
  • Increases circulation.
  • Improves flexibility.
  • Releases fascia and improves joint mobility.
  • Balances the internal organs and improves the flow of chi or prana.

Bikram Yoga

What is Bikram Yoga?

Bikram Yoga was designed by Bikram Choudhury in the 1970s, who brought the practice to California from India. A Bikram Yoga class consists of the same twenty-six yoga postures and two breathing exercises. It is ninety minutes long and done in a room that is 105 degrees Fahrenheit with 40% humidity.

Its started to become more popular in the last few years, and is probably another you might have heard about.

You can read more about Bikram Yoga in my detailed article here

Ashtanga Yoga

What is Ashtanga Yoga?

Derived from a Sanskrit term, Ashtanga means “Eight Limb path”. Most people consider Ashtanga Yoga as the traditional style of Indian Yoga. This form of Yoga includes a very demanding sequence of postures or asanas. Ashtanga Yoga starts with five sun salutation A’s and five sun salutation B’s and then goes into a series of standing and floor postures.

Sri K. Pattabhi Jois introduced Ashtanga Yoga to the United States in the early 20th century. The Yoga is usually without music and sometimes performed in silence. There could be no verbal instructions provided too. It’s a yoga that skews more to the advanced yoga practitioner.

What are some benefits of Ashtanga Yoga?

  • Improves your body strength. Makes your muscle well toned.
  • Relieves tension from the body.
  • Helps manage stress.

Vinyasa Yoga

What is Vinyasa Yoga?

Again a word from Sanskrit, Vinyasa translates as “to place in a special way”.  This refers to the placement of the yoga postures. Vinyasa Yoga is derived from Ashtanga Yoga which you read about a short while ago. This is a very popular form of Yoga that is now taught in most places around the world. The Yoga focussed on the movement that is coordinated with your breath. You tend to flow from one pose to another, almost similar to a dance or tai-chi.

Vinyasa yoga has become very popular due to what looks like flowing movements, and pleasant music.

What are some benefits of Vinyasa Yoga?

  • Helps you burn calories.
  • Contributes to well-toned muscles.
  • Helps relieve stress.

Anurasa Yoga

What is Anurasa Yoga?

Anurasa Yoga is a modern form of Hatha Yoga that was developed by John Friend in 1997. The word Anurasa is derived from a Sanskrit word and means ‘flowing with grace’, ‘following your heart’, and ”flowing with nature’.

This form of Yoga was hit by a major scandal due to which John Friend had to leave the founding organization. Anurasa Yoga now has very few teachers associated with it. However, it’s still a good type of Yoga to know.

What are some benefits of Anurasa Yoga?

  • Helps improve mental and physical aspects of your wellness.
  • Makes you feel more energetic.
  • Also makes your body more flexible.

7 best Yoga for Beginners – Conclusion

That concludes my article on the 7 best Yoga for beginners. No matter what you aim to get out of Yoga, you will find a branch that is useful. Feel free to try our the Yoga branch that you think works best for you. Let me know in the comments section, which Yoga branch you choose and why.