20 Minute Yoga Exercise to Lose Weight

Let’s lose a few kilos with this yoga exercise for weight loss! Yoga is a great form of exercise that can increase flexibility, strength, and of course lose weight. It is effective in losing weight and this exercise will help burn fat faster than before! This weight loss yoga exercise also helps increase strength and flexibility, giving the body a renewed sense of purpose and more energy to burn more calories.

Who is this exercise suitable for?

• A complete beginner
• Those who want to improve their flexibility
• Those who want to lose weight by doing yoga

Here are yoga poses for weight loss, along with instructions and tips on how to do them.

1. Boat Pose (Navasana)

Boat Pose – Navasana is one of the best yoga poses for weight loss
Using your hands, slowly lift your legs to a 45-degree angle to help maintain balance. Once you feel balanced and stable enough, slowly raise your hands to the outside of your knees. Press and hold for 30 seconds. Try this position for a minute.

2. Plank pose (Phalakasana)

Holding the mat tightly, reach around your shoulders and back, keeping your hips in line with your body. Don’t let your body sag. Stay strong and tight, your abs will do all the work for you! Press and hold for 30 seconds. Try to hold it for 2 minutes.

3. Bridge Variation (Setu Bandha Sarvangasana)

Bridge replacement is a good weight loss method. Start by lying on the floor with your knees bent and your heels touching your hips. Use your glutes and core to support yourself, and use your feet and shoulders for balance. Lower your arms and straighten your shoulders so you can lift yourself higher. Slowly raise your right hand and hold it. Make sure your left knee is at a 90-degree angle. Press and hold for 30 seconds. Do this for both sides.

4. Side plank variation (Vasithasana)

Start Side Plank with your left hand on the mat, directly under your left shoulder, and your feet at an angle. Slowly bring your right hand over your left arm. If you can, hold onto your toes while keeping your leg straight. This requires a lot of flexibility in the legs. If you cannot straighten your legs, try bending your knees a little.

5. Superman Pose (Viparita Shalabhasana)

Slowly raise your head, chest, arms and feet simultaneously. Your stomach and hips should remain on the floor. Raise them as high as possible and hold them there. Your eyes should look directly forward. Press and hold for 30 seconds. Try to hold it for 1 minute.

6. Upward (back) plank pose (Purvottanasana)

Start in a sitting position with your legs in front of you and your hands directly under your shoulders. Using your core and glutes, lift your body until your belly is in line with your body. Stay in this position for 30 seconds.

7. Half Moon Pose (Ardha Candräsana)

Half Moon Pose – Ardha Candräsana is a great yoga pose that can help you lose weight. Try to keep your hips open and pointed, not into the mat. Keep your feet pointed to the side, not on the floor. If you don’t have the flexibility to reach the floor while keeping your left leg straight, bend your left knee slightly with your hand touching the floor (or use a yoga block).

Other modifications include extending the right arm toward the floor to aid balance or extending the right arm toward the knee instead of the floor. Press and hold for 30 seconds. Do this for both sides.

8. Side Plank Variation (Vasithasana)

Start in Side Plank with your right hand on the mat, directly under your right leg, and your feet at an angle. Slowly move your right leg around and in front of your right leg. Bend your knees to form a 90-degree angle. Extend your right arm toward the ceiling and look up. Press and hold for 30 seconds. Do this for both sides.

9. Side Angle Pose (Utthita Parsvakonasana)

Starting in Warrior I (lunge position, left knee bent forward at 90 degree angle, right leg back, toes pointing forward). Bend your elbow and place it on your right knee (or extend it all the way to the floor for more strength). Extend your right arm behind you, facing your right side. Increase the stretch on the side of the body by moving forward through the right fingers. Hold for 30 seconds. Repeat on each side.

10. Four-legged stick pose (Chaturanga Dandasana)

This is a plank variation. Chaturanga is also a yoga push-up. Start in plank position, lowering your entire body until your body is even with your right arm and triceps. Make sure your hips are higher than your body and your stomach does not sag. Stay strong. First, try to hold this position for 10 seconds. Exercise for 30 seconds to 1 minute.

11. Wheel pose (Chakrasana)

This is the best thing to do for a more advanced pose (depending on your flexibility), but we want to add it here to help challenge you!

Start by lying on your back with your knees bent and your heels touching your butt. Bend your elbows and place your hands on the sides of your head, face down. Use your hands and feet to gently push yourself up. Pay attention to your elbows. Many want to stand out in this business. Hold for 30 seconds or as long as you feel comfortable.

12. Crow Pose (Bakasana)

This model is a bit high but is included to help you challenge yourself.

Start in a squatting position with your hands in front of you. Stand on your feet and place your knees as close as possible between your arms. Slowly shift your weight forward until your feet are off the floor and your hands are supporting your weight.

If you want to modify this pose for beginners, try bringing your knees closer to your elbows or even outside your elbows. Press and hold for 30 seconds or as long as possible.

Remember, in this exercise, you will hold each pose for 30 seconds before moving on to the next. After completing all 12 poses, rest for 1 minute.

Then repeat the exercise again, making sure to switch sides to work a different part of your body. Rest for another minute and complete the poses a third time.

If your body is in good shape or if you think you need it, do not hesitate to stretch for more than 30 seconds.

Remember, the most difficult part of yoga is getting on the mat!