If you’re a beginner looking to lose weight with yoga, start with these simple yet effective poses that help burn fat, improve flexibility, and tone your body.
π₯ 10 Beginner-Friendly Yoga Poses for Weight Loss
1οΈβ£ Sun Salutations (Surya Namaskar) π
π₯ Full-body workout β Tones muscles & boosts metabolism.
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Do 5-10 rounds daily.
2οΈβ£ Warrior Pose (Virabhadrasana) βοΈ
π₯ Strengthens legs, core & burns calories.
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Hold for 30 seconds per side.
3οΈβ£ Chair Pose (Utkatasana) πͺ
π₯ Engages thighs, glutes & abs.
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Hold for 30-40 seconds.
4οΈβ£ Boat Pose (Navasana) π£
π₯ Works the core & helps reduce belly fat.
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Hold for 20-30 seconds, repeat 3 times.
5οΈβ£ Plank Pose (Phalakasana) π
π₯ Strengthens core, arms & tones the belly.
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Hold for 30-60 seconds.
6οΈβ£ Downward Dog (Adho Mukha Svanasana) πΆ
π₯ Stretches & tones arms, legs & core.
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Hold for 30 seconds, repeat 3 times.
7οΈβ£ Cobra Pose (Bhujangasana) π
π₯ Strengthens back & helps burn belly fat.
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Hold for 30 seconds, repeat 3 times.
8οΈβ£ Bridge Pose (Setu Bandhasana) π
π₯ Tones glutes, thighs & abs.
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Hold for 30 seconds, repeat 3 times.
9οΈβ£ Twisting Poses (Ardha Matsyendrasana) π
π₯ Aids digestion & reduces belly fat.
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Hold for 30 seconds per side.
π Tree Pose (Vrikshasana) π³
π₯ Improves balance & strengthens core.
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Hold for 30 seconds per side.
π Simple Beginnerβs 7-Day Yoga Plan for Weight Loss
Day 1: Sun Salutations + Warrior Pose + Plank
Day 2: Chair Pose + Boat Pose + Downward Dog
Day 3: Cobra Pose + Bridge Pose + Twisting Pose
Day 4: Sun Salutations + Tree Pose + Warrior II
Day 5: Gentle Flow Yoga (30 mins)
Day 6: Deep Stretching + Meditation (for recovery)
Day 7: Rest or Light Yoga
π₯ Tips for Faster Weight Loss with Yoga
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Practice daily (20-45 mins) β Consistency is key!
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Pair yoga with a healthy diet β Eat whole, nutritious foods.
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Stay hydrated β Helps detox the body.
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Add cardio (walking, jogging, or HIIT) β Speeds up weight loss.
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Listen to your body β Start slow and progress over time.
Would you like a customized yoga plan based on your schedule? ππ§ββοΈπ₯
