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16 EASY Weight Loss Yoga Poses For Beginners At Home – From Ashtanga to Bikram

Weight Loss YogaYoga is a very well-known way to achieve inner peace along with outer fitness as well.

Along with weight loss, yoga is known to increase flexibility, build muscle strength, prevent joint breakdown, protect your spine, increase your blood flow, and in randomized tests published by the National Center of Biotechnological Information on October 2015, bikram yoga itself has been proven to “significantly improve” balance and isometric strength in those who were already physically active. The fact is yoga just has a really long list of benefits to practicing it.

We have made a list rundown of 16 weight loss yoga for beginners at home poses that can be extremely powerful as long as you do it consistently as a workout routine. However, if you’re looking for a guaranteed yoga program successfully used by thousands of people all around the world to lose weight then read our review of the Yoga Burn program ASAP.

List of Beginner Yoga Poses For Losing Weight At Home

1.) Triangle Pose

Trikonasana pose

Also known in Sanskrit as Trikonasana, this yoga pose is known for strengthening the legs and core.

Benefits and advantages:

  • Stretches calves and muscles around the knee
  • Strengthens back and legs
  • Improves organ function
  • Relieves stress
  • Burns fat

2.) Sun Salutation

Sun salutation is a yoga pose effective for losing weight, particularly for midsection fat.

Benefits and advantages:

  • Weight Loss
  • Improvement In Digestion
  • Anti-Aging
  • Increases Kidney Function
  • Increases Lung Function
  • Improves Circulation
  • Increases Focus
  • Corrects Hormonal Balance
  • Belly Fat Reduction
  • Loosens Tight Muscles
  • Strengths The Heart

What This Pose Does:

Sun salutation is a total body stretch that specifically targets multiple muscles all throughout the body. These stretches move your body in ways that not only works your muscles gently but also helps unblock physical and mental barriers to increase focus. The amount of cycles you complete is in direct correlation to your weight loss, in other words, the more cycles you perform the more weight your body is able to lose and thus the closer you get to achieving that envious summer fit and tone body shape.

bridge pose yoga3.) Bridge Pose

This is a novice back bending yoga pose that incorporates many of the muscles in the body. Because of tha it had to be included in our list.

Benefits and advantages:

  • Stretches spine
  • Stress relief
  • Calms the mind
  • Burns fat
  • Therapeutic for those with high blood pressure

4.) Standing Forward Bend

Standing forward bend pose

In the event that you are truly needing to attain that flat belly and shrunken waistline to look thin and attractive then this is a yoga pose that is necessary to be practiced in your yoga routine. It forces your ab muscles to work which in turns burns calories and fat.

Benefits and advantages:

  • Stretches the leg muscles including the quads, butt, calves, and hamstrings
  • Improves nutrient digestion
  • Strengthens thighs and knees
  • Treats migraines, menopause, and asthma
  • Maintains spine flexibility and strength
  • Weight reduction
  • Reduces anxiety, depression, and stress
  • Burns belly fat
  • Calms the nerves and soothes the mind
  • Reduces lower back pain

What This Pose Does:

Standing forward bend is a great beginner pose that mainly used for warming up and flexibility. When you bend over downwards it stretches the legs deeply and increases blood flow. Hold this position for at least 7 seconds to receive full effect. It works great to tone the midsection and strengthen the legs.

downward facing dog yoga pose5.) Downward Facing Dog

The downward facing dog is another yoga pose that anyone can perform quite effortlessly. The number one thing to remember is to stretch your body in an upward position.

Benefits and advantages:

  • Relieves stress
  • Strengthen shoulders and arms
  • Stretches calves and hamstrings
  • Increases brain blood flow
  • Helps build strong bones
  • Aids with menopause relief
  • Aids with weight loss
  • Improves digestion

What This Pose Does:

It’s a novice yoga pose that shifts your bodyweight to both hands which also includes balance. It increases the strength of your arms and hands. This is great for burning that fat on the back of your arms and overall arm tone and definition.

Warrior Two yoga pose6.) Warrior Pose II

Another yoga pose that can fool you with its simplicity, but once again it’s highly effective in burning calories and cannot be overlooked.

Benefits and advantages:

  • Weight loss
  • Re-energizes body
  • Stimulates abs
  • Develops heightened balance
  • Improves circulation

half moon pose yoga7.) Half moon

The thing that’s great about yoga besides its weight loss benefits are its balance enhancing benefits. Half-moon is incredible yoga pose that you can perform to lose a few lbs from the stomach and thighs.

Benefits and advantages:

  • Strengthens the abs
  • Helps relieve indigestion
  • Stretches the hamstrings, groin, spine and chest
  • Reduces depression and anxiety
  • Improves balance and coordination
  • Relieves stress
  • Strengthens leg and back muscles

What This Pose Does:

At first, it might be hard to get the right balance for your body to perform this pose, however, simply continue attempting it because when you get it you will feel amazing. It stretches your thigh and ab muscles, which in turn helps burn fat. Holding this yoga pose for a good amount of time can speed up your fat burning metabolism.

8.) Cobra Pose

Cobra Pose Bhudjangasana

This is one you don’t want to skip because your body will love you for performing this pose.

Benefits and advantages:

  • Reduce anxiety
  • Firm your butt
  • Eases Asthma
  • Clears up your lungs and heart
  • Improves digestion
  • Relieve back pain
  • Increase flexibility
  • Decrease unwanted pressures
  • Reduce neck pain
  • Weight loss

What This Pose Does:

Cobra pose, also known as Bhudjangasana, is famously known to burn tummy fat as it goes into your stomach and chest but stomach the most. It likewise soothes pain in the neck and back.

We hope you’re loving these yoga poses! Remember if you’re looking to lose weight with a comprehensive yoga course then read our Yoga Burn program review ASAP.

Boat pose yoga9.) Boat Pose

Benefits and advantages:

  • Tones ab muscles
  • Enhances digestion
  • Increase balance
  • Increase overall muscle strength
  • Strengthen hip flexors
  • Increase kidney function
  • Alleviate stress
  • Stretches hamstrings

What This Pose Does:

Your entire body weight shifts onto your waist as it will function as the base in this yoga pose. At first, it might be difficult to adjust to the right balance however consistent practice will help as this is an extraordinary yoga pose for weight reduction particularly tenacious tummy fat. With just a little practice you can condition your abs and soon enough you will be able to tell the difference.

10.) Crescent Pose

crescent pose

Another great yoga pose that utilizes every muscle in your body which makes it very efficient for weight loss.

Benefits and advantages:

  • Stretches hip flexors and groin
  • Opens up chest and shoulders
  • Tones thighs and butt
  • Increases balance and flexible stability
  • Relieve fatigue

11.) High Lunge Twist

Another extraordinary yoga pose for that stubborn tummy fat that put tension on your stomach by twisting it to help cut fat from your belly area.

Benefits and advantages:

  • Lengthens the spine
  • Enhances digestion
  • Creates more rib flexibility
  • Strengthen legs
  • Stimulate the abs
  • Burn fat around the stomach
  • Improves organ and kidney function

What This Pose Does:

Twisting your midsection puts tension on abdominal and stomach area that uses a large amount of your energy which helps burn the fat off.

chair pose yoga Utkatasana12.) Chair Pose

You may feel somewhat awkward to sit on the imaginary chair because it stretches your muscles profoundly and uses a high amount of energy. No, question, you are going to want to stay in this yoga pose for as long as you can as its get great for weight loss, especially around your lower gut and thighs.

Benefits and advantages:

  • Strengthens the thighs
  • Tones lower legs and knees
  • Tones shoulders
  • Strengthens lower back
  • Stimulates heart and diaphragm organs
  • Burns fat
  • Lifts butt muscles

What This Pose Does:

This pose, also known as Utkatasana, is a slightly modified version of a squat that trains your hip and thigh muscles. Sitting on a made-up seat supports the bloodstream in your body and continues to use energy which burns calories.

13.) Cobbler/Butterfly Pose

cobbler pose Baddha konasana yoga

May look a little funny at first glance, but don’t look it over as it seriously burns fat.

Benefits and advantages:

  • Stimulates abdominal organs
  • Helps kidney function
  • Improves circulation
  • Diminishes pressures
  • Alleviates symptoms of menopause
  • Therapeutic for flat feet
  • Can ease childbirth
  • Burns fat around thighs

What This Pose Does:

This butterfly yoga pose, also known as Baddha konasana, works extraordinary well on your internal and external thighs muscles. It relaxes and stretches your lower body at the same exact time.

wheel pose yoga Urdhva Dhanurasana14.) Wheel Pose

This yoga pose works incredibly for your body, mind, fat, and feelings, thusly, taking you towards more joy and increased awareness.

Benefits and advantages:

  • Strengthens spine
  • Fortifies legs and abs
  • Increase lung capacity
  • Increase nerve function
  • Remove fat from obliques
  • Fix hip function
  • Reenergizes body and mind
  • Releases emotional blocks

What This Pose Does:

This yoga pose, also known as a Urdhva Dhanurasana, centers around flexing the entire body like shoulders, wrist, hips, stomach area, and quadriceps, hence, reinforcing and strengthening your whole body particularly your thighs and midsection.

Upward plank yoga pose15.) Upward Plank Pose

Benefits and advantages:

  • Strengthens wrists
  • Strengthens legs and back
  • Stretches chest and shoulders
  • Burns fat around arms
  • Frees your mind
  • Enhances focus

What This Pose Does:

Otherwise called spiritual lightening pose or Purvottanasana, it enables your heart to ascend high. Balancing the center of your body on your wrists puts a lot of tension on your arms which causes the fat to burn off around them.

Warrior 3 pose Virabhadrasana

16.) Warrior 3 Pose

This stance requires a fair amount of core strength and energy to perform which is why its such a great yoga pose for weight loss. It might look simple to perform yet it successfully consumes loads of calories while performing it.

Benefits and advantages:

  • Strengthens the entire back side of your body
  • Improves balance
  • Strengthens shoulders
  • Increase ability to focus
  • Increase hip function
  • Weight loss

What This Pose Does:

At first, it might be somewhat hard to deal with this stance, so you may need something or someone to help keep your body in a straight line. Holding this position, also known as a digasana or Virabhadrasana 3, utilizes a high majority of your energy and consumes a lot of calories to get you thinner.

Alongside yoga, try to consume detox drinks, water infused with fruits and veggies, weight reduction smoothies and juices for quicker results. However, for the quickest results you probably will want access to a yoga program with support and for that we suggest you click here to read our Yoga Burn review now. Regardless of what your do, at the point when everything has come together for a good yoga and eating routine then it’s beyond any shadow of a doubt that you will be happy with your weight loss goals which is our goal for you here at HSR.

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