7 Yoga Poses For Weight Loss: Fat-Burning Workout

This post may contain affiliate links. For more info please read our disclosure.

One of the best weight loss decisions I’ve ever made was starting to use yoga poses for weight loss. I was looking for a physically easier but effective low-intensity workout when I came across yoga!

7 Yoga Poses For Weight Loss

When people want to start working out in order to lose weight, they usually don’t think about any other options other than going for a run or going to the gym. But you need to understand that there are ENDLESS possibilities!

You may be thinking, though: but HOW does yoga help you lose weight? Well, not only will it help you physically by helping you burn calories, boost your metabolism, improve digestion, and sleep better, but it will help you psychologically as well by reducing stress and cravings.

Sometimes, the main problem people gain weight is because of psychological problems, such as stress and cravings. Instead of focusing on burning more calories, dig deeper and heal your mind, as well as your body!

So if you’re someone who is looking for the perfect not-too-intense workout for weight loss and dread going to the gym because you fear judgment from others, feel uncomfortable in yoga pants, and are struggling and can’t find the final weight loss solution, then yoga is definitely for you!

So grab a yoga mat and get ready for this fat-burning at home workout perfect for complete beginners.

In this article, I will give you some simple yoga poses for weight loss which I found most effective in my weight loss journey! Now lets move on to this weight loss yoga for beginners workout…

7 yoga exercises for weight loss:

1.Upward plank pose

upward plank yoga pose

Number one in our list of beginner yoga poses for weight loss is the upward plank pose.

Begin sitting with straight legs and your hands behind your hips facing forward. Pull in your belly. Bend your knees and begin raising your hips slowly. Once you’ve raised your hips, straighten your legs out one at a time and make sure your toes and legs are turned slightly inward.

Then bend your head back slightly and hold for 30 seconds (if it isn’t comfortable to bend your head back, you can just keep it straight). After 30 seconds, exhale and return to the beginning pose (staff pose).


woman doing shoulderstand

Lay down on your back with your feet bent and arms straight by your side. Make sure your neck is in line with the rest of your body. By pushing your hands into the ground, slowly lift your legs and lower back up until you are leaning on your upper back and shoulders.

Then, raise your hands from the ground and put them on your lower back for support while leaning on your upper arm and elbows. Start straightening your legs and put them up as high as you can.

Make sure your back is always straight and DO NOT move your head from side to side as this can result in injury.

Hold this pose for 30 seconds. Then put your hands back on the ground and lean on them while slowly lowering your legs until they are on the ground.


Woman doing plank pose

This is one of the most popular yoga poses for weight loss and it’s one of my favorites. It’s very simple and everyone can do it but I love that it can be bit challenging!

Begin on your knees with your hands on the ground shoulder-width apart. Then extend your legs behind you and lean on your toes. Keep your neck, spine, and butt in line.

Pull your belly in and tighten your glutes for stability. Hold for 30 seconds and return to starting pose.

Moving on to the next one of our beginners yoga poses for weight loss…

4.Extended Triangle Pose

extended triangle yoga pose

Stand with your feet wide apart (2-3 feet). Lift your arms up until they are parallel to the ground, palms facing down. Turn your right foot 90 degrees to the right and turn your left foot about 45 degrees to the right.

Lean to your right with your upper body, keeping your left side facing up and left hand extended upward. Turn your face up, looking at your left hand. And reach the floor with your right hand. Your chest should be facing forward.

Your shoulders, hips, and hands should be in line. Hold this pose for about 30 seconds. Then return to starting position and repeat on the other side.

5.Child’s pose

woman in child's pose

This is more of just a resting position I thought you should know. You can do this pose anytime throughout your yoga workout, such as in between more complex yoga poses.

Sit on the ground on your bent legs, knees wide apart and your big toes touching one another. Lean forward, out your hands by your feet, belly on your thighs, and rest your forehead on the ground.

You can also do this pose with your hands extended in front of you. Stay in this pose until you feel rested and then move on to another pose.

6.Pigeon Pose

woman doing pigeon pose for weight loss

Begin facing the ground leaning on your hands and knees. Place your right foot in between your hands, bent at the knee, your heel should be under your left thigh.

Extend your left leg back and lean on your toes. Keep your hips facing forward. If you aren’t flexible enough, place a blanket or yoga block underneath your right hip.

Lean forward to the ground while exhaling. Hold the pose while it’s comfortable and then raise your upper body with an inhale. Then, with your other side.

7.Boat Pose

woman doing boat pose

Last but not least in our list of beginners yoga poses for weight loss comes the boat pose. This one is really great for belly fat.

Sit with your knees bent, hands by your hips, and feet on the ground. Start raising your legs up while leaning back, your spine straight.

When balanced, raise your hands to the sides of your knees and hold for 30 seconds. Then, put your hands back on the ground and return to starting position.

And there you have it! A quick beginners yoga workout.

And that concludes our list of simple yoga poses for weight loss.

So these were just a few of my favorite yoga poses for weight loss. If you liked them, there are many more poses perfect for weight loss if you’re a beginner! Such as the chair pose, the superman pose, the warrior poses, and much more.

But one thing I must mention is that yoga alone WILL NOT make you lose weight. Only by combining correct nutrition with yoga will you reach the best results! So once you’ve got the nutrition down, then it’s time to grab that yoga mat and start out with yoga for weight loss!

If you really want to lose weight, you need a precise plan. And The 2 Week Diet offers just that!

You will get simple instructions personalized for your unique body to lose at least 6 lbs in just 2 weeks!

The best part is that you don’t need to go to the gym. The activity guide was created specifically for people with busy schedules, so you can easily workout at home!

Plus, they offer a 100% money-back guarantee – no questions asked…

Are you ready to finally get rid of that extra body weight and feel much healthier and happier? Well, you’re just 2 weeks away from a NEW you…

Click here to learn more about The 2 Week Diet NOW!

Losing weight is a lot easier when you’re not doing it alone! Join our free Facebook community for recipes, tips, questions & answers, and support from people who are going through the same journey as you!

This is a new community, so there aren’t a lot of us, but it’s all about quality not quantity, right?