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Yoga for Weight Loss Beginners 2025: Effective Routines

Discover effective yoga for weight loss designed for beginners. Burn calories, build muscle, and boost metabolism with these science-backed sequences.

30-45 minutes
Beginner
10 Poses
yoga for weight loss beginners woman in plank pose building core strength

Understanding This Practice

When I first started yoga, I was skeptical about its weight loss potential. Like many people, I associated exercise with intense cardio sessions and heavy weights. But after dedicating myself to a regular yoga practice, I was amazed at the transformation - not just in my body, but in my relationship with food and stress. Yoga for weight loss works through multiple pathways: burning calories during practice, building muscle that boosts metabolism, reducing stress hormones like cortisol that contribute to weight gain, and promoting mindful eating habits. A study in Preventive Medicine found that consistent yoga practitioners had lower BMI and gained less weight over time.

Key Benefits

Burns 200-400 calories per session
Builds lean muscle
Reduces stress eating

Contraindications and Precautions

Please consult your healthcare provider before starting this practice if you have any of the following:

  • Pregnancy (modify poses)
  • Recent surgery
  • Joint injuries

Recommended Yoga Poses

sun salutation sequence for weight loss beginners

1.Sun Salutation

Surya Namaskar

This dynamic sequence is the foundation of vinyasa yoga and an excellent calorie burner. One full round of sun salutations works every major muscle group.

How to practice:

  1. Start in mountain pose
  2. Inhale, reach arms up
  3. Exhale, fold forward
  4. Inhale, half lift
  5. Exhale, step back to plank
  6. Lower to chaturanga
  7. Inhale to upward dog
  8. Exhale to downward dog
  9. Step forward, repeat 5-10 times

Benefits:

Full body workoutBuilds heatImproves cardiovascular healthStrengthens and stretches
plank pose yoga for weight loss core strength

2.Plank Pose

Kumbhakasana

A powerhouse pose for building core strength. A strong core boosts metabolism and supports all other yoga poses.

How to practice:

  1. Start on hands and knees
  2. Step back to straighten legs
  3. Keep body in straight line from head to heels
  4. Engage core and glutes
  5. Press into palms
  6. Hold for 30-60 seconds

Benefits:

Strengthens coreBuilds upper bodyImproves postureBoosts metabolism
warrior 2 pose yoga for weight loss leg strength

3.Warrior II

Virabhadrasana II

This powerful standing pose builds leg strength while opening the hips. Holding warrior pose requires significant energy expenditure.

How to practice:

  1. Step feet wide apart
  2. Turn right foot out 90 degrees
  3. Bend right knee toward 90 degrees
  4. Keep knee over ankle, not past toes
  5. Extend arms parallel to floor
  6. Gaze over right fingertips
  7. Hold 5-10 breaths
  8. Switch sides

Benefits:

Strengthens legsOpens hipsBuilds staminaImproves focus
chair pose utkatasana yoga for weight loss

4.Chair Pose

Utkatasana

Despite its innocent name, chair pose is incredibly challenging and effective for building heat and burning calories.

How to practice:

  1. Stand with feet together
  2. Bend knees as if sitting in a chair
  3. Raise arms overhead
  4. Keep weight in heels
  5. Draw lower belly in
  6. Hold for 5-10 breaths

Benefits:

Strengthens thighs and anklesBuilds core heatStimulates metabolismOpens chest
boat pose navasana yoga for weight loss core

5.Boat Pose

Navasana

One of the most effective poses for strengthening the core and abdominal muscles. A strong core supports overall metabolism.

How to practice:

  1. Sit with knees bent, feet on floor
  2. Lean back slightly, lift feet off floor
  3. Straighten legs if possible
  4. Extend arms forward alongside legs
  5. Balance on sitting bones
  6. Hold for 5-10 breaths

Benefits:

Strengthens core and absImproves digestionBuilds focusTones abdominal organs
high lunge pose yoga for weight loss

6.High Lunge

Alanasana

This pose builds serious leg strength while opening the hips and chest. It's an excellent calorie burner.

How to practice:

  1. Step one foot back
  2. Back heel lifted, ball of foot grounded
  3. Bend front knee toward 90 degrees
  4. Raise arms overhead
  5. Keep core engaged
  6. Hold 5-10 breaths
  7. Switch sides

Benefits:

Strengthens legsOpens hips and chestImproves balanceBuilds stamina
side plank pose yoga for weight loss obliques

7.Side Plank

Vasisthasana

This variation of plank targets the obliques and side body while building arm and core strength.

How to practice:

  1. From plank, shift weight to one side
  2. Stack feet or stagger them
  3. Lift top arm toward ceiling
  4. Keep hips lifted
  5. Engage core strongly
  6. Hold 3-5 breaths
  7. Switch sides

Benefits:

Strengthens obliquesBuilds arm strengthImproves balanceTones waistline
goddess pose yoga for weight loss

8.Goddess Pose

Utkata Konasana

This powerful wide-legged squat builds lower body strength while opening the hips and chest.

How to practice:

  1. Stand with feet wide
  2. Turn toes out slightly
  3. Bend knees deeply
  4. Keep knees over ankles
  5. Raise arms to cactus position
  6. Hold 5-10 breaths

Benefits:

Strengthens thighs and glutesOpens hips and chestBuilds heatEmpowering
locust pose salabhasana yoga for weight loss

9.Locust Pose

Salabhasana

This backbend strengthens the entire back body while stimulating the abdominal organs.

How to practice:

  1. Lie on stomach
  2. Arms alongside body, palms down
  3. Inhale, lift everything off floor
  4. Keep arms parallel reaching back
  5. Look slightly forward
  6. Hold for 3-5 breaths

Benefits:

Strengthens backImproves postureStimulates abdominal organsBuilds resilience
revolved chair pose yoga for weight loss

10.Revolved Chair Pose

Parivrtta Utkatasana

Adding a twist to chair pose intensifies the core work while detoxifying the body.

How to practice:

  1. Come into chair pose
  2. Bring hands to prayer position
  3. Twist toward one side
  4. Hook opposite elbow outside knee
  5. Keep knees level
  6. Hold 5 breaths
  7. Switch sides

Benefits:

Strengthens coreDetoxifies bodyImproves digestionBuilds focus

What Science Says

The research supporting yoga for weight loss is substantial. A comprehensive 2019 study in Preventive Medicine followed over 2,000 adults for several years. Researchers found that regular yoga practice was associated with lower BMI and less weight gain over time, even after controlling for diet and other physical activity. The study noted that yoga's stress-reducing effects likely contribute to weight management by lowering cortisol levels. Another study published in the International Journal of Yoga in 2020 examined 60 overweight adults in a 12-week yoga intervention. Participants showed significant reductions in body weight (average 5.4 lbs), BMI (1.2 points decrease), and waist circumference (2.8 cm reduction). The researchers attributed these results to both calorie expenditure during practice and positive changes in eating behaviors. A 2021 study in the Journal of Alternative and Complementary Medicine found that yoga increased mindfulness and awareness of hunger and satiety cues, leading to reduced emotional eating and better food choices.

Frequently Asked Questions

Yes! Research shows yoga aids weight loss through multiple mechanisms: burning calories (200-400 per session), building metabolism-boosting muscle, reducing stress eating, and improving body awareness and mindful eating habits.
For weight loss, aim for 4-5 sessions per week, with each session lasting 30-60 minutes. Consistency is more important than intensity. Combine with a healthy diet for best results.
Vinyasa and Power yoga burn the most calories (300-500 per hour). Hot yoga also increases calorie burn. However, the best type is one you enjoy enough to practice consistently.
Absolutely! Start with beginner-friendly sequences and gradually build intensity. Focus on proper form first, then add longer holds and more repetitions. Many beginners see results within 8-12 weeks of consistent practice.
Most people notice increased energy, better sleep, and improved muscle tone within 2-4 weeks. Visible weight loss typically becomes apparent after 6-12 weeks of consistent practice combined with healthy eating.
Yoga can be your primary exercise, especially as you progress to more vigorous styles. However, adding some cardio and strength training can enhance results. Listen to your body and find what works for you.
Practice on an empty stomach or at least 2-3 hours after a meal. If you need fuel before, have something light like a banana or toast. After practice, eat a balanced meal with protein and healthy carbohydrates within an hour or two.
Yoga can help reduce belly fat through core-strengthening poses, stress reduction lowering cortisol, and encouraging healthier eating habits. While you can't spot-reduce fat, a comprehensive yoga practice can significantly reduce belly fat over time.
While restorative yoga burns fewer calories, it can still support weight loss by lowering stress hormones that promote fat storage and cultivating mindfulness for healthier eating habits.
Traditional cardio typically burns more calories per minute. However, yoga offers additional benefits like stress reduction, mindfulness, muscle building, and improved body awareness that support sustainable weight loss.

Expert Tips for Maximum Results

  • 1Practice 3-4 times per week for optimal results
  • 2Listen to your body - never force a pose
  • 3Use props to modify poses as needed
  • 4Breathe deeply and consistently throughout
Sarah Mitchell E-RYT 500 certified yoga instructor author bio

Written by Sarah Mitchell, E-RYT 500

Sarah is a registered yoga teacher at the highest level with over 15 years of experience. She specializes in therapeutic yoga for pain relief and stress management.

Learn more about Sarah

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