️ Yoga for Weight Loss: The Honest Guide That Actually Works

Photo: iStock

Hey you! 💚 So, you’re thinking about trying yoga to lose a bit of extra weight? I love that for you because I’ve been right there, standing on my old yoga mat, hoping those little stretches would magically melt away my stubborn belly fat.

Here’s what I learned: Yoga can help you lose weight but it’s not a quick fix. It works because you move your body in a mindful, consistent way. You’ll burn calories, tone up, and my favourite part you’ll probably snack less because yoga does wonders for your stress.

So, grab your mat, a bottle of water, and maybe play your favourite chill playlist. Let’s get into my favourite yoga poses for weight loss beginner-friendly and totally doable at home. 🌱

🌞 1. Sun Salutations (Surya Namaskar)

When people ask me “Where do I start?” I always say, start with Sun Salutations. They’re basically the bread and butter of yoga flows. It’s a series of 12 poses that flow together with your breath.

When you do a few rounds, you’ll get warm really fast my heart always beats faster after just three rounds! It’s kind of like cardio, but you don’t need fancy shoes or a treadmill.

How I do it: I aim for 5 to 10 rounds. If I have more energy, I go up to 12. I focus on moving with my breath inhale as you lift your arms up, exhale as you fold forward. Keep your belly pulled in gently you’ll feel the difference!

My tip: Start slow. Don’t worry if you feel stiff your body will open up with practice. I always feel lighter after a few days in a row.

Photo: iStock

🗡️ 2. Warrior Poses (Virabhadrasana I, II, III)

Warrior poses are powerful you’ll feel your legs and arms working hard. They make you feel confident, too.

Warrior I: Lunge forward with one foot, bend your front knee, back leg straight, hips square, arms reaching up to the sky. Gaze up if your neck feels okay.

Warrior II: From Warrior I, open your hips and arms front arm reaches forward, back arm back. Look over your front fingertips. I love this one it makes me feel strong and balanced.

Warrior III: This one is the trickiest. From a standing position, lean your torso forward and lift your back leg up until your body forms a “T” shape. Arms can reach forward or stay by your sides for balance.

How long? I hold each pose for at least 30–60 seconds on each side. You’ll really feel it in your thighs and core!

My tip: If your balance wobbles, don’t sweat it. Use a wall or chair for support at first.

Photo: iStock

🪑 3. Chair Pose (Utkatasana)

If you’ve never tried Chair Pose, get ready it’s way harder than it looks! This pose is amazing for your thighs, butt, and core.

How to do it: Stand with feet together, bend your knees like you’re sitting back into a tiny invisible chair. Keep your knees behind your toes (peek down you should see your toes!). Reach your arms up, palms facing each other. Pull your belly in to protect your lower back.

Hold for 30–60 seconds. You’ll feel a burn in your thighs that means it’s working.

Little human tip: Squeeze your thighs together it helps with stability. I sometimes do tiny pulses at the bottom if I want an extra challenge.

Photo: iStock

🏋️‍♀️ 4. Plank Pose (Phalakasana)

Ah, the classic plank. It’s simple but so effective. You don’t need a gym for a strong core you just need the floor!

How to do it: Start in a push-up position. Hands under shoulders, legs back, body in one straight line like a wooden plank. Squeeze your belly in, and press your heels back. Try not to drop your hips or let them stick up too high.

How long? Start with 20–30 seconds and build up to a minute or more. When I first started, my arms shook like jelly after 15 seconds so don’t feel bad if you shake too!

My tip: Drop to your knees if you need to. It’s better to do it with good form than strain your back.

Photo: iStock

🚣 5. Boat Pose (Navasana)

Boat Pose is amazing for your abs. It’s also a good test of balance. I like doing it after planks for a double core workout.

How to do it: Sit with your knees bent, feet flat. Lean back a bit (straight back!), then lift your feet off the ground so your shins are parallel to the floor. Arms reach forward alongside your legs. If you feel strong, straighten your legs to form a “V” shape.

Hold for 30–60 seconds. Keep breathing don’t hold your breath.

Human tip: If your back rounds, bend your knees more or hold the backs of your thighs for support.

Photo: iStock

🌉 6. Bridge Pose (Setu Bandhasana)

Bridge is perfect after those tough core poses. It works your glutes, lower back, and thighs and it feels so good to open up your chest too.

How to do it: Lie on your back, bend your knees, feet flat and hip-width apart. Arms down by your sides. Press your feet into the mat, lift your hips up. You can clasp your hands under your back if it feels comfortable.

Hold for 30–60 seconds, then lower down slowly. I like doing this 2–3 times.

Extra tip: Squeeze your thighs towards each other so your knees don’t splay out. It really helps engage the glutes.

Photo: iStock

🔄 7. Seated Twists & Revolved Chair

Twists feel amazing like you’re wringing out all the junk from your belly. They’re good for digestion and trimming the waistline.

Simple Seated Twist: Sit tall, legs out straight. Bend your right knee and cross it over your left leg. Hug your knee and twist to the right, placing your other hand behind you for support. Hold for 30–45 seconds, then switch sides.

Revolved Chair: This is just like Chair Pose, but add a twist! Bring your palms together at your chest and twist your torso to one side, hooking your elbow on the outside of your knee. This really works your oblique’s.

Photo: iStock

⚡ Bonus: Try Power Yoga or Vinyasa

If you get bored easily, Power Yoga or Vinyasa classes are amazing. They keep you moving, your heart pumping, and you’ll be dripping sweat in the best way. Plus, they build strength and flexibility together.

Try a 30–45-minute session, even once or twice a week. You’ll feel the difference promise!

🌟 Little Final Words from Me

I know starting yoga for weight loss can feel intimidating but remember: nobody’s perfect at this. You don’t need to be flexible or strong at first. You just need to start. Show up for yourself, roll out your mat, and keep showing up, even if you wobble or fall over.

✨ Practice 4–6 days a week, even just 15–30 minutes.

✨ Drink water, eat real food that makes you feel good.

✨ And don’t obsess over the scale focus on how your body feels.

Your mat is always there for you. And so am I drop me a comment if you want a simple weekly yoga routine for weight loss. I’d love to share what works for me! 🌿💛

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