Yoga Blogs

Yoga for weight loss: 20 minute workout

by Vicky Wilcox on Jul 01, 2023

Yoga for weight loss: 20 minute workout

Yoga for weight loss: 20 minute workout

If you’re looking to lose weight, tone up and get fitter this year (like most of us after the festive period), but the thought of going to the gym, working out in front of lots of other people, going for a run in the cold and dark doesn’t fill you with joy, then why not explore other options that are available to you!

Yoga is a great, gentle way to lose weight. You won’t feel the burn of cardio or weights, and you can practice in the comfort of your own home – what better way to lose weight?

My Experience

For me when I first started my yoga journey, I had NO IDEA that this would actually be on the of key benefits I would experience. I wasn’t necessarily looking to lose weight, but when I began to practice regularly, I began to notice I was tone, my stomach was flatter, my booty smaller and my legs more toned. I was getting in great shape, and all I wanted to do was be able to touch my toes!

After such a positive experience and as one of the benefits I continue to take advantage of, I wanted to share with you all my top poses that can help you lose weight, if that’s what you’re looking to do!

Yoga is often overlooked as one of the great ways to burn fat and can change your body, mind and outlook on yoga and how you feel.

Unlike cardio which can increase cortisol levels (that can actually make you put weight on), yoga decreases this in the body, puts WAY less pressure on the joints than any exercise that has an impact on the body, and can build strength and tone as well.

With yoga, as a practice that aims to balance out the body, a lot of the poses ensure you work out both sides of your body, from left to right and top to toe, so it really is an all over work out.

If you are just starting out, try and hold poses (whilst breathing), for about 20-30 seconds, or about 5-10 deep breaths in and out. But don’t worry if you’re not there yet, you can build up to this over time.

Tree Pose

Tree Pose will help you lengthen and strengthen your body, spine and legs. By improving stability and balance you can align your body properly, stimulating your organs and flushing out ay toxins that might be causing blockages.

Downward Dog

This pose is great for opening up the chest and the heart, stretching your spine, back of the legs, hamstrings and glutes. By improving posture and alignment you can burn calories more effectively.

Triangle Pose

This is a great pose to tone the waist and body overall, as it helps to reduce fat in the sides and stomach area. You also get a lovely stretch on the hamstrings as well, delicious. By stimulating the body and promoting the blood to circulate in the body you can help reduce fat and build muscle at the same time!

Boat Pose

This pose can be a challenge for those new to yoga, but it really does work (and the hard ones usually do!) This pose will work directly on your stomach to target fat and will stimulate fat loss as it helps to regulate the function of your kidneys. It can also help to strengthen the spine and hips to improve posture and balance.

Bow Pose

This pose is amazing and has so many health benefits! It’s especially effective in weight loss as it stimulates digestion and suppresses the appetite and improve the function of so many digestive organs.

Warrior II

This yoga pose creates strength and stability, providing a perfect platform for you to build upon for your wider yoga practice. As well as this, you will experience an amazing stretch in your arms, legs, stomach, back and neck.

Child’s Pose

Remember you can take a rest or pause at any time if it all feels too much.

Just take some time out, and then restart your practice whenever you feel comfortable to do so.

As always, if you need to use props to help you then that is totally ok to do so! Some of my favourite things to use (depending on where I am practising) includes:

  • Yoga Blocks – if you need to bring the ground to you then blocks are a great tool to use. Check these ones out.
  • Yoga Mat – I like to use a mat to help me grip and provide comfort and support on any areas of my body that feel sensitive. Explore some options here.
  • Yoga Straps – good again if you can’t reach parts of your body as it’s important not to over stretch or strain if you can’t reach where you are trying to get to right away. Find out more.

If you’re looking for more advise on the best ways and yoga poses to burn fat and lose weight then check out these FREE YOGA GUIDES you can access now.

If you need any more help starting, then why not join me on the mat to get going as well, and I hope to see you there :-)