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11 Yoga Poses For Weight Loss: Beginners Guide


Meditating mindfully on the beach at sunrise, as the fresh breeze kisses your cheeks and ruffles your hair, or perhaps in the coziness of your room, with the scent of lemons and roses seeping through your senses, away from the chaos of the world, it is what you need to heal your body and soul.

If you want to unknot those strained fibers of your body and fit into that chic little black dress you wanted to wear to a dinner party, without straining your already drained body, then yoga is just the workout for you. Yoga which originated in ancient India is a mind and body practice, with a history of 5000 years. Yoga comes with immense benefits and weight loss being the most important one of them.

Can Yoga Help with Weight Loss?

While it is difficult to conjure up an idea of just deep breathing and stretching to achieve that graceful, slender frame, yoga definitely has a capability of trimming those extra inches off your bulky body. Practicing certain types of yoga such as Ashtanga, Vinyasa, and power yoga, which are high intensity is more helpful in shedding those extra pounds than restorative yoga which takes a little longer to tone and hone your body. Performing yoga may aid you in developing muscle tone, and improving metabolism, therefore, stimulating weight loss. Without further delay, I will show you the best yoga poses for weight loss for a beautiful and healthy body.

1. Triangle Pose

triangle yoga poseThis pose is done in a standing position to improve balance, focus, and flexibility. Standing with the legs 3 feet apart and with arms vertically extended, the goal is to touch the ground (though not necessarily) by bending towards the lead foot.

The benefits of Triangle Pose are:

  • Improves digestion.
  • Great for burning fat.
  • Helps in strengthening the muscles of the thighs, hips, and back.

2. Cobra Pose:

yoga cobra poseA yoga pose that is practiced lying face down for strengthening the spine and achieving greater flexibility. This pose is great for beginners who are starting yoga however, pregnant women and people with wrist or back injury should avoid doing it.

The benefits of the Cobra Pose are:

  • Enhances digestion process.
  • Prevents thyroid problems which cause weight gain.
  • Good for kidneys that purify your blood.

3. Bow Pose:

bow yoga posesA heart-opening yoga pose that expands the body and helps in strengthening the back and abdominal muscles besides stirring the abdominal organs.

The benefits of the Bow Pose are:

  • Massages the digestive organs.
  • Improves digestion.
  • Eases menstrual discomfort.

4. Bridge Pose:

bridge pose yoga

It is a beginner level pose in which you have to lie on your back and lift your upper body off the ground as high as you can for about a minute.

The benefits of Bridge Pose are:

  • Stimulates abdominal organs, improves digestion.
  • Boosts energy.
  • Enhances blood circulation.

5. Chair Pose:

chair yoga poseA standing yoga posture that tones the lower body and core muscles. To perform this pose you have to extend your arms upwards and bend your knees as if you are sitting on a chair.

The benefits of Chair Pose are:

  • Burns calories
  • Tones abs
  • Improves digestion

6. Side Plank Pose:

side plank yoga poseThough a challenging pose, this pose will toughen up your core muscles as well as legs and arms. Begin with a Plank pose and swivel your body in an upward position, balance the arms and feet and gaze upwards.

Benefits of Side Plank Pose are:

  • Strengthens core muscles.
  • Combust extra fat.

7. Plow Pose:

plow yoga poseAn inverted yoga position that stretches legs shoulders and spine. Begin by lying on your back with the arms extended, curl your upper body to lower your toes behind the head, fully stretching yourself.

Benefits of Plow Pose are:

  • Massages and tones digestive organs.
  • Aids in detoxification.
  • Enhances digestion.

8. Headstand Pose:

headstand yoga poseThis pose is not for beginners venturing in yoga for the first time. To proceed to headstand pose, perfecting the mountain pose is recommended.

Benefits of Headstand Pose are:

  • Increases body heat to burn fat.
  • Relieves constipation.
  • Tones the core muscles.

9. Frog Pose:

frog yoga poseCompose yourself on all fours while bracing your knees as far apart as you easily can. Elongate your spine and head and look forward. Avoid doing this pose if you have knee or back injury. Benefits of this pose are:

  • Improves bowel movements.
  • Prevents bloating.
  • Promotes the production of digestive juices and enzymes.

10. Warrior Pose:

warrior yoga poseStand in a mountain pose and distance your legs about 4 feet apart. Straighten your spine and raise your arms towards the ceiling, perpendicular to the floor.

Benefits of Warrior Pose are:

  • Chisel your thighs and calves
  • Improves blood circulation for an active body
  • Improves digestion

11. Shoulder Stand Pose:

shoulder stand yoga poseLie down on the ground in a straight position and place the hands firmly on the side. Bring your knees and legs close together and stretch upwards, lifting the hips and buttocks simultaneously. Individuals with neck problems should avoid doing this pose.

Benefits of this pose are:

  • Relieves constipation
  • Balances thyroid hormones aiding in weight loss
  • Aids in peaceful sleep which helps in recuperating the digestive system.

Wrapping it Up

Yoga connects our mind, body, and soul to lead a harmonious and healthy life. These are just some of the yoga poses that can help in weight loss. However, we all know that proper diet and lifestyle is the best way to achieve your desired weight.

Which is your favorite yoga pose? Let me know in the comments.

You can also enhance the process of weight loss by consuming Apple Cider Vinegar.


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