10 Weight Loss Yoga Poses for Beginners At Home

Obesity has become a common problem and is seen in many teenagers and also adults. Being overweight raises the risk of many diseases such as heart disease, hypertension, and type 2 diabetes, among other major health issues. Despite the benefits, maintaining a diet is not the best option for losing weight. Making small, long-lasting, and beneficial changes in your daily routine is important for safe and long-term weight loss.

Yoga has proven its effectiveness in reducing total body weight. Yoga increases the metabolic rate of our body, which helps in burning calories. There are many yoga asanas which can help in weight loss. In this article, we are going to look at the 10 yoga poses for beginners to lose weight. So, let’s get started.

Weight Loss Yoga Poses for Beginners At Home

Regular yoga practice can not only help you relax and reduce stress, but it can also help you lose weight. If you are a beginner and want to start your weight loss journey at home, you can try these ten yoga poses that are suitable for beginners at home:


Also known as the triangle pose. This asana helps in burning fat from your waist and belly. Place your right foot forward, turn your left leg slightly to the right, and bend down while keeping your feet about three feet apart. Now reach out with your left hand to your feet or the floor, then reach up with your right hand to the ceiling. Hold this position for 30 sec.

Adho Mukha Svanasana

Adho Mukha Svanasana strengthens your back, calf muscles, thighs, glutes, and arms. Although it appears to be a resting asana, trust me it is not you will feel the pain when you do it. Beginning from your hands and knees, raise your hips towards the ceiling such that your body forms an inverted V. Lean your toes towards the ground and extend your back. This asana helps in toning the body.


Also known as the Mountain Pose. To try out this asana you first need to stand tall with your feet together, arms by your sides, and palms facing forward. To focus, relax your abdominal muscles and pay attention to your breathing.


Also known as the chair position. There are several benefits of performing Utkatasana. It is the best exercise for your legs. This posture specifically works for the muscles in your lower body, such as your glutes, inner and outer thighs, pelvis, hips, waist, and abdominal region. To do this yoga pose you must lower your hips and bend your knees as if you are seated in a chair. To strengthen your legs and core, raise your arms above your head and hold the position for a few breaths.

Virabhadrasana I

This asana is for your upper body. To strengthen the arms, shoulders, and legs, try doing this asana. It supports equilibrium and energizes the body as a whole. Do this asana with your front knee bent and positioned over your ankle, and take a single step back into the squat posture. Maintaining a straight back leg, raise your arms above your head. Hold, then proceed to the opposite side.

Virabhadrasana II

Virabhadrasana II asana builds up your strength one bent knee at a time while strengthening and stretching your shoulders and chest. Open your hips and arms to the sides and extend your arms parallel to the floor from Warrior I. As you drop deeper into the lunge, maintain your sight over your front hand.

Plank Pose

The plank position is an excellent workout to lose belly fat since it primarily targets your core abdominal muscles. This asana can help improve your posture and increase flexibility. Lower your hips from the push-up position so that your body creates a straight line from your head to your heels. To strengthen your arms, shoulders, and core, engage your core and hold the position for several breaths.


Bhujangasana promotes blood circulation. It may also help to strengthen the spine and tone the abdomen. Place your hands under your shoulders and lie on your stomach. Breathe in while keeping your elbows close to your body and raising your chest off the floor. Stretch your spine by pressing the tops of your feet into the mat. This asana is best to reduce belly fat.


This asana can relax tense hamstrings and stretch the spine. Uttanasana might also improve digestion and reduce digestive disorders like constipation. Place your feet hip-width apart as you stand. Make sure your forehead contacts your knees as you bend down and place your palms on the floor without bending your knees.


Also known as Boat pose. To perform this asana sit on the ground, extend your hand in a V-shape parallel to the floor, try to lift your legs, and sit upright. Hold the position for a few seconds. Your abs and lower back muscles will benefit from doing this asana.

To lose weight, try to practice these yoga poses regularly, focusing on proper posture and breathing. Performing these asanas will also improve your overall well-being.

Why Is It Important To Lose Weight?

Our weight affects our health, both our physical and mental health. Losing weight can be important for several reasons, including: Losing weight can improve the flexibility and strength of our body which will make doing physical exercises easier. Reducing extra weight and maintaining a healthy weight keeps us away from various health-related diseases like high blood pressure and diabetes. Being overweight makes us feel underconfident, therefore, having a healthy weight can help increase confidence. It also boosts our self-esteem. Reducing weight can boost energy levels. It can also improve the quality of sleep and lower the chance of sleep disorders. You can live a longer and better-quality life as you age if you maintain a healthy weight.


It’s important to lose weight for several reasons. It can improve your health by decreasing your chances of heart disease and diabetes. It also boosts your self-esteem and increases. It can also increase your life span. By performing yoga asanas such as Trikonasana, Adho Mukha Svanasana, Tadasana, Utkatasana, Virabhadrasana, Bhujangasana, Uttanasana, Navasana you can lose weight at home. So, whether it’s for health reasons or personal well-being, taking steps to lose weight can have a positive impact on your life. Thus, deciding to lose weight can benefit your life, whether it is for personal or health-related reasons.