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20 Minute Beginner Yoga Routine for Weight Loss

beginner yoga routine for weight loss

Looking to shed some pounds? Don’t fancy hitting the gym? Then this 20 minute beginner yoga routine for weight loss is for you. Which, as the name suggests, is designed with the complete beginner in mind.

Yoga is a superb form of exercise, it can be gentle enough for those who are looking to get back into exercise, whilst still giving you an effective workout too. The yoga moves we have put together here will be help you lose weight, tone up, increase flexibility, and improve your strength. They can all be done easily in the comfort of your own home.  You just need a bit of space, a Yoga Mat, and maybe some Yoga Blocks and Yoga Straps.

The routine consists of the following yoga moves, all of which are held for 30 seconds each. Simply complete all the yoga moves listed, and then rest in the Easy Pose for 60 seconds. Repeat the moves again, rest, and then repeat a final time. Once you have completed the routine 3 times, you’re done. The whole program will take around 20 minutes.

20-Minute Beginner Yoga Routine for Weight Loss

Low Crescent LungeLow Crescent Lunge (Anjaneyasana)

How to perform the pose correctly:

  1. Stand on your yoga mat with feet about hip width apart. Hands by your sides.
  2. Take a big step back with the right leg. You can either curl your toes under, or place the top of your foot flat on the floor.
  3. Your left leg should be bent 90 degrees at the knee with the lower leg perpendicular to the floor. Make sure you can look down and see your toes. If not, you are leaning too far forwards.
  4. Place both hands on your left knee, or on the floor by your feet.
  5. Hold for 30 seconds.
  6. Repeat on the opposite side.

Modifications:

By leaning further backwards and looking up to the ceiling, you will increase the stretch in your back. You could also straighten your arms overhead and press your palms together to increase the stretch still further. However, do not be in a rush to progress with this move. Be patient.

warrior II 01Warrior II (Virabhadrasana II)

How to perform the pose correctly:

  1. Stand on a yoga mat. Step backwards with the left leg approximately 3 or 4 feet.
  2. Bend the right knee until your upper thigh is parallel to the floor.
  3. Extend your arms out at shoulder height, parallel to the floor, with your palms facing downwards.
  4. Hold this for 30 seconds.
  5. Return to a standing position.
  6. Repeat stepping back with the right leg.

Extended Triangle Extended Triangle Pose (Utthita Trikonasana)

How to perform the pose correctly:

  1. Stand on your yoga mat with your feet about 4 foot apart with your heels in line. Place your arms by your sides.
  2. Turn your right foot 90 degrees and pivot your left to about 45 degrees.
  3. Lift you arms until they are parallel to the floor with your palms facing down.
  4. Bend at the waist so that the fingers of your right hand touch the floor just inside your right foot.
  5. Your left hand points directly up towards the ceiling.
  6. Turn your head and look up towards your left hand.
  7. Hold for 30 seconds.
  8. Repeat on the opposite side.

Modifications:

If you are unable to touch the floor, use a yoga block or just reach to your shin or knee until your flexibility improves.

Upward Facing DogUpward Facing Dog (Urdhva Mukha Svanasana)

How to perform the pose correctly:

  1. Start by lying facedown on your yoga mat with your legs extended behind you, spread a few inches apart. The tops of your feet should rest on the mat. Do not tuck your toes underneath.
  2. Place your hands alongside your body with your fingers pointing toward the top of the mat. Keep the elbows in, close to the sides of your body.
  3. Breathe in and use your core and your arms to lift your head, chest, thighs, knees and hips off the floor.
  4. Keep looking forward. Do not strain your neck by looking up if you are a beginner.
  5. Hold for 30 seconds.

Modifications:

This pose can take time to develop. If you find it difficult to keep your legs lifted above your mat, place a folded blanket below the top of your thighs for support.

four limbed staff poseFour-Limbed Staff Pose (Chaturanga Dandasana)

How to perform the pose correctly:

(The first 3 steps are the same as for the Plank)

  1. Start on your hands and knees on your yoga mat. Your knees should be directly below your hips, and your hands should be slightly forward of your shoulders. Your fingers must point forwards with fingers apart wide.
  2. Tighten your core muscles and pull your stomach towards your spine.
  3. Step backwards one foot at a time. It is important to ensure you create a nice straight line from head to toe. Do not let your bottom stick up, or your chest drop. Keep your feet together.
  4. Bend at the elbows and lower your whole body down towards the floor as if you were doing the down part of a press-up. Hold your body straight about two inches off the floor for 30 seconds.

Modifications:

As for the plank, if your core is not strong enough to hold this position, allow your knees to rest on the floor first, then lower your torso until it is a couple of inches off the floor. Still keep everything tight and straight.

PlankPlank Pose (Phalakasana)

How to perform the pose correctly:

  1. Start on your hands and knees on your yoga mat. Your knees should be directly below your hips, and your hands should be slightly forward of your shoulders. Your fingers must point forwards with fingers apart wide.
  2. Tighten your core muscles and pull your stomach towards your spine.
  3. Step backwards one foot at a time. It is important to ensure you create a nice straight line from head to toe. Do not let your bottom stick up, or your chest drop. Keep your feet together.
  4. Hold this position for 30 seconds.

Modifications:

If your core is not strong enough to hold this position, allow your knees to sink to the floor. In this case ensure you keep a straight line from your head to your knees.

Side PlankSide Plank (Vasisthasana)

How to perform the pose correctly:

(The first 3 steps are the same as for the Plank)

  1. Start on your hands and knees on your yoga mat. Your knees should be directly below your hips, and your hands should be slightly forward of your shoulders. Your fingers must point forwards with fingers apart wide.
  2. Tighten your core muscles and pull your stomach towards your spine.
  3. Step backwards one foot at a time. It is important to ensure you create a nice straight line from head to toe. Do not let your bottom stick up, or your chest drop. Keep your feet together.
  4. Turn your body to the left, placing your left foot on top of your right foot so that they are both now facing towards left.
  5. Lift your left arm up towards the ceiling. Look up towards your left hand.
  6. Hold this position for 30 seconds.
  7. Repeat on the opposite side.

 Modifications:

If you initially find placing one foot on top of the other somewhat uncomfortable, place both on the ground but ensure they point in the same direction.

Easy PoseEasy Pose (Sukhasana)

How to perform the pose correctly:

  1. Sit on your yoga mat. Extend your legs in front of you and sit up straight.
  2. Cross your legs and place your hands on your knees.
  3. Breathe in deeply through your nose and out through your mouth.
  4. Hold this position for 30 seconds.
  5. Release and cross your legs the opposite way.

 Modifications:

As the name suggests, this is meant to be an Easy Pose. If your hips are especially tight, you may find it easier to prop yourself up by sitting on one or two folded blankets. This will greatly reduce the stress and discomfort in your hips, knees, and back. If you need more back support, sit with your back against a wall.

If you are looking for more beginner poses to transform your body with yoga, then look no further than our

Beginners Guide to Fat Loss Yoga

It has everything you need to get started, including comprehensive instructions on how to perform all the poses correctly, a six week workout schedule, diet advice, plus core strength, flexibility, balance and posture guides!

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