Weight Loss: 5 everyday yoga poses that help with losing weight instantly (2024)

Surya Namaskar is often considered the quintessential yoga routine for weight loss. This sequence of 12 poses is designed to give you a full-body workout, combining forward bends, backward stretches, and postures that strengthen your core. A study published in the Journal of Physical Activity and Health found that participants who practised Surya Namaskar for 30 minutes burned an average of 230 calories, comparable to a short walk. The continuous flow of movements in this routine increases your heart rate, improves blood circulation, and helps in burning fat.

How to do it:

1. Start in Mountain Pose (Tadasana).
2. Inhale and raise your arms overhead into an upward salute (Urdhva Hastasana).
3. Exhale and fold forward into the Standing Forward Bend (Uttanasana).
4. Inhale and lift your torso halfway up (Ardha Uttanasana).
5. Exhale and step back into a plank position.
6. Lower your body into a low push-up (Chaturanga Dandasana).
7. Inhale and lift into Upward-Facing Dog (Urdhva Mukha Svanasana).
8. Exhale and move into Downward-Facing Dog (Adho Mukha Svanasana).
9. Step or jump your feet between your hands and lift halfway up again.
10. Exhale and fold forward.
11. Inhale, stretch your arms back up.
12. Exhale and return to Mountain Pose.

Repeat this cycle 5 to 10 times for an effective workout.

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Warrior pose is not only a fantastic pose for building strength in your legs, core, and shoulders but also for burning calories. Holding this pose engages multiple muscle groups, which can increase your metabolic rate. According to a study in the International Journal of Yoga, performing standing poses like Warrior II can significantly improve muscle strength and endurance. This pose helps tone your thighs, glutes, and arms while enhancing your stamina.

How to do it:

1. Stand with your feet wide apart.
2. Turn your right foot out 90 degrees and your left foot slightly in.
3. Extend your arms out to the sides, palms down.
4. Bend your right knee over your ankle, keeping your thigh parallel to the floor.
5. Hold the pose for 30 seconds to 1 minute, then switch sides

Boat Pose is the best yoga for your core. It targets your abdominal muscles, helping to strengthen and tone them. A strong core is essential for overall fitness and can help you achieve a flat belly. A study from the Journal of Sports Science & Medicine found that core exercises, including the Boat Pose, can significantly enhance core strength and stability. This not only aids in weight loss but also improves posture and reduces the risk of back pain.

How to do it:

1. Sit on the floor with your knees bent and feet flat.
2. Lean back slightly and lift your feet off the ground until your shins are parallel to the floor.
3. Extend your arms forward, parallel to the floor.
4. Hold for 30 seconds to 1 minute.

Chair Pose, or Utkatasana, is excellent for toning your thighs, glutes, and core. It mimics the action of sitting in a chair but without the chair, which requires strength and stability. Research published in the Journal of Strength and Conditioning Research indicates that poses like Utkatasana can enhance muscle activation and endurance. This pose increases your heart rate and metabolism, helping you burn calories efficiently.

How to do it:

1. Stand with your feet together.
2. Inhale and raise your arms overhead.
3. Exhale and bend your knees, lowering your hips as if you're sitting in an imaginary chair.
4. Keep your thighs parallel to the floor and your weight on your heels.
5. Hold for 30 seconds to 1 minute.

Bridge Pose is a fantastic way to tone your lower body, particularly your glutes, hamstrings, and lower back. It also opens up your chest and shoulders, promoting better posture and breathing. A study in the Journal of Exercise Rehabilitation found that practising poses like Bridge Pose can significantly enhance muscle strength and flexibility. This pose not only helps in weight loss but also improves overall body alignment and function.

How to do it:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Place your arms at your sides, palms down.
3. Press your feet and arms into the floor as you lift your hips toward the ceiling.
4. Hold for 30 seconds to 1 minute, then slowly lower back down.