10 Beginner-Friendly Yoga Poses for Weight Loss

Yoga supports weight loss by addressing its root causes. Anupamaa Deshpandey, a yoga coach at MyYogaTeacher, explains, “Yoga offers a holistic approach—going beyond movement to help you lose weight. It builds strength, reduces stress, and improves sleep, all of which play a key role in weight gain yet are often overlooked.”

The low-intensity of yoga makes it accessible to beginners and those seeking a gentler approach. By fostering mindfulness and preventing emotional eating, it promotes lasting lifestyle changes that support weight loss and help keep it off.

10 Yoga Poses to Lose Weight 

Here are 10 yoga poses you can do to lose weight:

1. Sun Salutations

Sun Salutations engage the entire body, strengthening muscles, boosting metabolism, and improving flexibility. The dynamic flow increases heart rate, making it an excellent low-impact cardiovascular workout that helps lose weight with consistency.

• Stand tall with feet together, arms by your sides. Take a deep breath in. (Mountain Pose)

• Raise your arms overhead, stretching upward.

• Fold forward from your hips, bringing your hands toward the floor. If you’re a beginner or feel tightness at the back of the legs, bend your knees for comfort.

• Lift up halfway, lengthening the spine, and bringing your hands to your shins.

• Exhale and step both feet back, aligning shoulders over wrists. Keep the core engaged.

• Lower halfway to the ground, keeping elbows close. If you’re a beginner, drop your knees.

• Inhale and lift your chest, straightening your arms while keeping your thighs off the floor. Continue to keep the thighs down.

• Exhale as you lift your hips up, forming an inverted V-shape (Downward Dog). Hold for a few breaths.

• Step your feet forward, lengthen your spine, then rise to stand with arms overhead.

• Exhale and return to Mountain Pose.

2. Boat Pose

This is a great pose to lose weight as it strengthens the core and engages the abdominal muscles, boosting metabolism and toning the belly.

• Sit on the floor with knees bent and feet flat.

• Lean back slightly and lift your feet off the ground, bringing your shins parallel to the floor.

• If you’re a beginner, slightly bend the knees, else keep them straight.

• Extend your arms forward at shoulder level.

• Engage your core and straighten your legs to form a V-shape with your body.

• Hold for 15–30 seconds, breathing deeply.

• Release slowly and repeat 3-5 times.

3. Planks

The plank pose builds endurance, strengthens the core, and engages the entire body, making it an effective pose for burning calories and improving posture.

• Start in a push-up position with wrists aligned under shoulders.

• Keep your body in a straight line from head to heels.

• Engage your core and hold for 20–60 seconds.

• Lower down gently.

• Beginners can follow the same steps by performing planks on the forearms.

4. Twisted Chair Pose

When done consistently, this pose strengthens the legs and glutes while engaging the core through the twist, toning it over time.

• Stand with your feet together and bend your knees into a squat.

• Bring your palms together at your heart.

• Twist your torso to the right, bringing the left elbow to the outside of your right knee.

• If you’re a beginner, place one hand on the knee for support and balance.

• Hold for 10-12 breaths, then switch sides.

5. Goddess Pose

Goddess Pose strengthens the legs, glutes, and core while improving flexibility in the hips. It boosts stamina and endurance.

• Stand with feet wide apart, toes pointing outward.

• Bend your knees deeply, keeping them aligned with your toes.

• Bring hands to the heart center or extend them upward.

• Engage your core and hold for 20–30 seconds.

• For better balance, use a wall for support.

6. Warrior I Pose

This pose engages the core and stimulates metabolism to help you lose weight. It also builds lower body strength, improves flexibility, and enhances endurance.

• Step one foot forward and bend the knee at 90 degrees.

• Keep the back leg straight and heel grounded.

• Raise your arms overhead, palms facing each other.

• Hold for 20–30 seconds, then switch sides.

7. Warrior II Pose

Holding Warrior II pose helps you lose weight and burn calories. This pose also tones the legs and core, builds endurance, and improves posture.

• Step one foot forward, bending the knee at 90 degrees.

• Extend arms parallel to the floor, gazing over the front hand.

• Keep your back leg straight and engaged.

• Hold for 20–30 seconds, then switch sides.

8. Bridge Pose

Bridge Pose strengthens the back, glutes, and thighs while improving metabolism and digestion, helping you lose weight over time.

• Lie on your back with knees bent and feet hip-width apart.

• Place a yoga block under your lower back for support.

• Press into your feet and lift your hips upward.

• Keep arms by your sides or clasp hands under your back.

• Hold for 15–30 seconds, then lower slowly.

9. Bow Pose

Bow Pose strengthens the core and stretches the entire front body, aiding in fat loss.

• Lie on your stomach, bend your knees, and grab your ankles.

• If you’re a beginner or have limited mobility, lift only the chest or use a strap around your ankles for flexibility.

• Inhale and lift your chest and legs off the floor.

• Hold for 10–20 seconds, breathing deeply.

• Release gently.

10. Wind Relieving Pose

This pose aids digestion, relieves bloating, and stimulates metabolism, helping with weight loss.

• Lie on your back and bring one knee to your chest.

• Hold it with both hands and gently pull toward your torso.

• Hold for a few breaths, then switch legs.

• Repeat with both knees drawn in together.

These poses can support weight loss, but proper form is key to maximizing benefits and preventing injuries—especially for beginners. Book a free 1-on-1 session with a dedicated coach and experience the difference expert guidance can make!

How Does Yoga Help with Weight Loss?

Here is how yoga can help you lose weight and keep it off in the long run:

1. Increases Strength to Boost Metabolism

The more muscle you build, your resting metabolic rate (RMR) increases—which means you burn more calories throughout the day, even when you’re resting. Bodyweight strength-building poses, such as Planks, Warrior Variations, and Goddess Pose engage multiple muscle groups, enhancing muscular endurance and strength. This makes yoga a great way to build muscle and boost metabolism, making it ideal for beginners and those looking for a low-impact yet effective way to lose weight.

2. Reduces Stress to Prevent Emotional Eating

Chronic stress increases cortisol, which triggers cravings and promotes fat storage, especially around the abdomen. This often leads to emotional eating and weight gain. Yoga reduces stress and stress-driven cravings by regulating the nervous system, reducing cortisol levels and promoting relaxation. Regular yoga practice can help you manage emotions without turning to food, supporting long-term weight management.

3. Improves Sleep 

Poor sleep is closely linked to weight gain. Yoga helps regulate sleep patterns by calming the nervous system, reducing stress, and improving relaxation. Yoga Nidra, a guided yogic sleep practice, has been shown to enhance sleep quality and well-being. Consistently practicing yoga can help with appetite regulation, supporting weight loss.

4. Builds Cardiovascular Endurance

Yoga helps improve both muscular and cardiovascular endurance, making it easier to sustain physical activity for longer periods. Holding poses like Boat Pose or Twisted Chair increases muscle stamina, while Sun Salutations elevate the heart rate, enhancing aerobic endurance. This means that over time, you’ll find exercising less exhausting, allowing you to burn more calories with ease.

Want to experience these benefits first-hand? Book a free 1-on-1 session today! Or try this group class on Yoga for Weight Loss to lose weight and stay consistent!

Frequently Asked Questions

Is yoga better than weight training for weight loss?

Both yoga and weight training support weight loss but in different ways. Weight training builds muscle, boosting metabolism and increasing calorie burn at rest. Yoga also strengthens muscles while improving flexibility, reducing stress-related weight gain, and encouraging mindful eating. Its holistic, low-intensity approach makes it ideal for beginners, offering a sustainable way to weight loss by enhancing overall well-being.

Is 30 minutes of yoga everyday enough to lose weight?

Yes, 30 minutes of yoga daily can support weight loss, especially when combined with a balanced diet. Active styles like Vinyasa or Power Yoga burn more calories, while gentler forms like Chair Yoga for Weight Loss help reduce stress and prevent emotional eating, helping you achieve your goals. The key is consistency—regular practice improves metabolism, builds strength, and enhances mindfulness, which all contribute to long-term weight management.

Yoga vs. Pilates: which is better for weight loss?

While both yoga and Pilates can aid weight loss, yoga offers a more holistic approach by addressing not just physical fitness but also mental and emotional well-being. Yoga engages the entire body, improves flexibility, and reduces stress—a major factor in weight gain. Additionally, yoga promotes mindful eating and better sleep, both of which play a crucial role in sustainable weight loss.