So what are these 8 beginner yoga workouts for weight loss. Well, Yoga is viewed as a gentle and soothing way of stretching and increasing flexibility while at the same time relaxing your mind and body. However, the very same routines and poses can work out your body and help you lose weight.

The basis of this is that every yoga pose works out a specific group of muscles, and in the process burning off calories. Below are 8 beginner yoga poses that are suitable for weight loss:

1. Boat Pose (Navasana)

This is a pose that is great for working out abs, and core in general, plus burning off abdominal fat. In this pose, you position your feet together while sited, and raise them to an angle of ~45 . Try to keep your back as straight as possible. Your trunk and body will form a letter ‘V’. Hold this position for 30seconds.

It may be a bit challenging at the start. You can, therefore, bend your knees to make it simpler, but aim at achieving the exact pose, and holding it for up to a minute.

2. Plank Pose (Phalakasana)

This is another pose that targets your trunk muscles. It is a basic yet effective pose for weight loss. It involves supporting your body weight using your arms and toes. The back and legs have to completely straight, not dipped in. Hold this position for 30 seconds, and slowly work it up to 2minutes.

3. Triangle Pose (Trikonasana)

This is a beginner move that builds flexibility but is also good for burning calories. The triangle’ is formed by a wide-legged stance and the floor. So stretch your legs to get a comfortable wide stance. With arms stretched straight, bend your torso so that your right arm touches your right foot. Hold for 30seconds then repeat with the other arm.

4. Warrior Poses I & II (Virabhadrasana I & II)

The warrior poses are good for the legs, thighs, trunk, and shoulders. With legs in a wide stance, one leg in front of the other, move to a lunge-like position. The front leg should form a 90 angle at the knee. Hands should be stretched above the head. You can proceed to warrior II position by stretching out your arms, one arm forward and another backward, both parallel to the floor. Hold for 30 seconds in each pose.

5. Goddess Pose (Utkata Konasana)

This is another pose that appears easy but offers an intense workout. It is a position that works out your quadriceps, gluteus and hip muscles. Stretch your legs apart to get a wide, firm stance. Dip into the stretch so that the backs of your knees form a 90 angle. Keep your trunk and shoulders straight, and bring your palms together in the mid-line. Hold this stance for 30secnds, and work up to one minute. You can spring up and down if it gets difficult to hold still.

6. Half-Forward Bend

This is a beginner version of the cobra pose, a classic pose that is part of stretch routines. It works out your hamstrings, hip and back muscles. Keeping your feet together, bend your lower back so that your hands touch your leg. In order to get the best of out of this pose, you need to keep the rest of your back straight. Hold this position for 30 seconds.

7. Upward Plank Pose (Purvottanasana)

This is a different version of the plank. This time, your body faces up, while you support your weight using your arms and flat feet. It stretches out your anterior abdominal muscles and quads while working out your shoulder, back, and arms.

8. Superman Pose (Viparita Shalabhasana)

The superman is quite intense and burns a lot of calories. As the name suggests, you place yourself in a superman-like position on the floor; with your belly on the floor, stretch your arms forward, and raise them as high as possible. Raise your legs too. Your body forms a gentle letter ‘U’. Hold this position for a minute. This works your neck, back, arms and hamstrings.

Some of the moves may be challenging at first, but with time you will get a hold of them and be able to do them perfectly.


Yoga is an effective way of exercising your body and shedding off a few pounds. Not only do you lose weight, but also gain flexibility and muscle strength. All this is achieved in a calm and relaxing way. So go ahead and try out these moves, the results will speak for themselves.