Yoga for Beginners at Home to Lose Weight Effectively

6 Mins read

Weight loss has become an important objective for most of us. The internet is flooded with tips for losing weight, but you must be very conscious while choosing the right one.

However, I am here to share my journey to weight loss. In this present era, many people associate yoga with their regular workout practice. Yoga is a series of postures often sequenced with various styles.

Yoga is a slow but steady method, so no one can think of it as a weight loss tool. But this is not the case. If you practice yoga properly and with dedication then you can see quicker outcomes. 

As a beginner, it can be challenging for you to get the right method of doing Yoga. But don’t worry, I am here to describe. So, if you are interested to know more about Yoga for beginners at home then check out my below listings:

Are Yoga Poses Good for Weight Loss?

Yoga is an effective tool for weight loss and if you can combine it with a healthy diet then you see a better result. Practicing yoga asanas regularly also keeps you calm and improves your mental health

Also, according to some reports, yoga increases your mindfulness and helps your brain to relate to your body effectively. Yoga also helps to reduce your food cravings and stimulate your hormonal balance.

Thus, intaking of your junk food intercity will reduced. Yoga provides a range of physical and mental benefits, including:

  • better respiratory health
  • increase flexibility
  • boost metabolism
  • improve energy
  • weight loss
  • increased muscle tone
  • improve athletic health
  • improve cardiovascular health

Best 10 Yoga For Beginners For Weight Loss:

#1. Plank Pose (Phalakasana):

A Plank is one of the best yoga for beginners that strengthens your shoulders, back, abs, buttocks, thighs, and core. You can think it simple but there are various benefits of doing yoga asanas. 

To start the plank, you need to get a position like a push-up, and with the pressure of your hand, wrist, and elbow just lift the body upward from the mat. Then look downward and relax your neck.

You should hold this pose as long as you can. At first start with 10 minutes, then increase the time frame each day.

#2. Triangle Pose (trikonasana):

Triangle pose activates lower obliques and it improves blood circulation in the entire body. triangle pose is another effective yoga posture that you should practice while aiming to weight lose.

The Triangle pose strengthens your thighs and relieves backaches. This yoga pose can kick start your weight loss practice since it helps to burn the excess fat around your belly and waist.

Stand with your feet almost 3 feet apart, then bend down.

Turn your left leg slightly toward the right and get your right foot forward. Now, touch the floor or the feet with your left hand and raise your right hand towards the ceiling. Perform the Triangle pose for 20 to 30 minutes.

#3.  Bow Pose (Dhanurasana):

If you are looking for a way to tone your belly and back then bow pose can help you out.

This asana strengthens your core and belly area, strengthens your entire body, and improves your posture. It improves your back, chest, abs, hips, arms, and legs. 

To practice this asana, you need to stay in a face-down position, bend your knees, and hold your ankle with your hands. you need to place your knees hip-width apart.

Then lift your chest and thighs from the floor while holding your ankle. Try to hold this pose for 20 seconds and increase the timing each day. 

#4. Downward facing Dog Pose (Adho Mukha Svanasana):

Yoga for Beginners

If you want to tone your entire body then a downward-facing dog pose can be the perfect solution. This asana is one of the most effective yoga for beginners at home.

It strengthens your arms, glutes, thighs, back, and hamstrings. It looks just like a resting pose. However, when you perform this pose, you can feel the burn. 

To start this pose, you must place your hands and knees down at a foot’s distance.

Then try to strengthen your legs by lifting your knees off the floor and pushing your heels down. Just use the pressure of the palm, forcing them on the floor.

#5. Bridge Pose (setu bandha sarvangasana):

Bridge pose works well in the thyroid, glutes, shoulder, spine, thighs, and back. So, this yoga for beginners helps to improve digestion and tone your muscles. It is beneficial for reducing hypertension, and menopause syndromes.

So, it is effective for weight loss and strengthen your muscles as well. 

To start this pose, you need to lie down on your back, bend your knees, put your feet flat on the floor, and press down. Then push your torso up placing your hands under your hip. You must keep your face upward during this yoga. 

#6. Boat Pose:

Yoga for Beginners

As the name suggests, during this yoga, your body should be like a boat. Although it’s very easy, while performing this pose, you need to balance to hold this pose.

This is very beneficial to strengthen your arms, shoulders, hands, and things. It also improves your blood circulation and reduces belly fat. 

To perform this activity, you need to sit on the ground and strengthen your legs. Just try to lift your legs and extend your hands parallel to the ground to form a V shape. You should hold this pose for 10 to 15 seconds.

#7. Standing Forward Bend Pose (Uttanasana):

This is one of the effective yoga for beginners at home. There are several benefits of doing this yoga.

This uttanasana pose stretches your hamstrings, and muscles of the abdomen. So, it will improve digestion. It also helps to improve your physical and mental health. 

To do this pose, you need to stand with feet hip-width distance apart. Then touch the floors with your plans, do not bend your knees. Keep your knees straight. Also, you need to be sure that your forehead touches your knees.

#8. Upward facing Dog Face:

Yoga for Beginners

It is one of the great yoga poses that boosts your metabolism. Also, strengthen your shoulder, back, spine, hand, and belly.

It reduces belly fat. To perform this yoga, you need to lie on your stomach and stretch your hands forward with palms facing down and below your shoulders.

Then lift your body upward, and gaze forward. In this pose, your shoulders are away from the ears, and relax your glutes.

Then lift your knees and hip; then press your feet and hand on the mat. This pose is amazing for stretching and balancing body weight.

#9.  The Twisted Chair Pose-Parivrtta Utkatasana:

The twisted chair pose is also called The Yoga’s version of the squat.

It is beneficial to tone the muscles of your abdomen and works the quads and glutes. this pose also supports the lymphatic system and the digestive system. So, it initiates weight loss.

To perform this pose, you need to stand with your feet, then inhale and raise your arms above your head. While performing this pose, your hands must be perpendicular to the floor.

As you exhale, sit back over your heels and pull your hands in a prayer position into your chest. Hold this pose while you inhale and as you exhale twist your left elbow across your knees. hold this pose for 30 minutes.

#10. Table-Top Crunch:

Yoga for Beginners

Just like any crunches, table-top crunches also work on your abs and stomach. This crunch will help to tone your whole body. This is also ideal for strengthening your core including your lower back muscle, and oblique. 

To perform this activity, you need to lie on your back keeping your legs up at a 90-degree angle. then gradually, lift your head and shoulder and bend your elbow to provide a light rest. It will strengthen your abdominal muscles. but do not make the mistake of pulling your head up with arm stretches.


Can You lose weight with beginner Yoga?

Ans: Even if you just perform your Yoga at home for 10 to 15 minutes a day, you are still moving and increasing your endurance to do more over time. Yoga is a great way to start a weight loss journey for beginners since you can perform it more often, keeping you moving.

Can Yoga At Home help you to lose weight?

Ans: Yoga is a promising way to initiate behavioral change, weight loss, and maintenance by burning calories, reducing stress, and highlighting mindfulness. These factors help you to reduce food intake and thus initiate weight loss.

Is 20 minutes of Yoga a day enough for weight loss?

Ans: If you are short in time, practicing yoga for 20 minutes a day helps you in reducing weight. However, you need to be sure that you are performing the right poses.

Will Yoga reduce belly fat?

Ans: Practicing regular Yoga helps you to tone your overall muscle and improve your metabolism. According to some studies, yoga is beneficial in reducing the overall weight including abdominal fat.


If you are looking for some beginner-friendly Yoga poses that kick off your weight loss journey while saving your time then just go through my tips above. I have covered you. 

Here, I have enlisted the 10 best yoga for beginners at home, you just start one by one gradually. I hope you can easily achieve your physical goals within a shorter time. Apart from weight loss, these poses will stimulate your anxiety and stress!

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