6 best yoga poses for weight loss

When it comes to yoga and weight loss, often less is more! What do we actually mean by that?

Basically, instead of rushing through hundreds of yoga poses in an attempt to lose weight, it is much better to focus on quality, rather than quantity.

In this article we have selected what we believe are the 6 best yoga poses for weight loss, and combined them into an effective routine to maximise your weight loss.

We understand that a lot of people are very skeptical about how effective yoga can be for weight loss. But we are here to tell you that it can be just as effective as running. However, you won’t run as big a risk of injury to your knees.


To do the following yoga routine, all you need is a yoga mat, and a little peace and quiet. If you haven’t done any form of exercise or stretching for many years, you may benefit from some yoga blocks and/or a yoga strap in the early stages, until your flexibility improves.

The whole routine should take about 15 minutes to complete. We recommend that you try to hold each pose for 30 seconds.

If a pose focuses on a specific side of the body (right or left), ensure you repeat the same pose on the opposite side for an equal amount of time before moving on to the next pose in the workout.

We suggest that you start off by completing the whole routine twice. If you need to, take a 1-minute rest between each set of the routine. Eventually, build up to performing the whole routine 3 times. After that, simply increase the time spent in each pose.


Warrior 3Warrior III (Virabhadrasana III)

How to perform the pose correctly:

  1. Stand upright on your yoga mat, with your arms at your sides. Your feet need to be about hip width apart.
  2. With your left foot, step to the left so that your feet are now about 4 feet apart.
  3. Twist your body to the right. At the same time turn your right foot 90 degrees so that it is now facing the same way you are.
  4. Twist the left foot about 45 degrees. Keep the heel on the floor and ideally your left heel should be in line with your right.
  5. Now exhale and bend at the right knee until your right thigh is parallel to the floor and at right angles to your lower leg.
  6. Raise your arms overhead keeping them shoulder width apart. Stretch upwards with your fingertips.
  7. Slowly lean forward and shift your weight forward onto your right leg, whilst at the same time lifting the left leg off the floor for balance.
  8. Continue to bend forward until your chest is parallel to the ground, whilst raising your left leg higher.
  9. Your arms should be straight out in front of you, and your left leg should end up parallel to the ground.
  10. You should hold your head in line with your body, and be looking at the ground a few feet in front of you.
  11. Repeat on the opposite side.


This can be a difficult pose in the early stages. You may find it is easier to align your body parallel to the floor, and then lift the rear leg for balance. Finally straighten your arms.

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

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. 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.


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.

Upward reverse plank 01Upward (Reverse) Plank Pose (Purvottanasana)

How to perform the pose correctly:

  1. Sit on your yoga mat with your legs straight out in front of you.
  2. Place your hands flat on the mat, slightly behind you and shoulder width apart.
  3. Press down on your hands and at the same time lift your bottom off the floor until you form a straight line with the rest of your body.
  4. Keep your head aligned with your body, looking upwards.

Boat Pose 02Boat Pose (Navasana)

How to perform the pose correctly:

  1. Start by siting on your yoga mat with your knees bent up to your chest and your feet flat on the mat.
  2. Take hold of your legs underneath, just below the knees.
  3. Lean back slightly and lift your feet off the mat until you are comfortably balanced. Remain sitting up tall and do not hunch forwards.
  4. Let go with your hands and extend your arms out straight in front of you to the outside of your knees. Palms facing towards each other.

Boat Pose 01Modifications:

Once you can comfortably hold this position, try straightening your legs so that you form a ‘V’ shape with your body. Reach your arms towards your feet.

Wheel pose 01Wheel Pose (Chakrasana)

How to perform the pose correctly:

  1. Lay flat on your back on your yoga mat with your knees bent and your heels close to your bottom.
  2. Bend your elbows and place your hands, palms down, on either side of your head.
  3. Gently push yourself upwards using your feet and your arms. Do not let your elbows move outwards, ensure they stay about shoulder width apart throughout. Your feet and legs should also remain parallel throughout.


Beginners who are less flexible may benefit from practicing the move using yoga blocks as it allows higher hand placement. Simply place two blocks, shoulder width apart, against a wall. Practice the movement with a hand on each block.

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.
  5. Repeat on the opposite side.


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. Do not be in a rush to progress with this move. Be patient.

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!

In this article we have selected what we believe are the 6 best yoga poses for weight loss, and combined them into one effective routine.