Let’s get it straight – everybody wants to lose weight at home and the great news is that this 15 minute yoga workout for weight loss at home is exactly what will get the job done for you!
If you were searching for it then you are in the right place.
We published a 20 minute yoga workout recently. But a popular demand from our visitors forced us to put together a 15 minute yoga workout for weight loss as well…
Before we get to it, once again we want to talk about the benefits of yoga not only for your overall health but for losing those extra pounds as well…
Yes, you heard it right; yoga is an extremely powerful tool to use when you are trying to lose weight.
Day after day, workout after workout, you will be getting stronger, will feel the increased strength levels, will feel healthier and get slimmer.
All of these during the time you’ll be enjoying this awesome, fun and relaxing yoga workout for weight loss.
No more exercises you don’t want to do, no more wasted time on something that doesn’t make you feel happy and you associate with the sacrifice.
You can do the following things at the same time:
- Enjoy the process of holding a yoga workout;
- Start losing weight by doing it;
- Feel energetic throughout the day;
- Feel Healthy;
Is it something you’ve been searching for all this time?
And yoga is your answer.
Congratulations on finding a win-win solution.
Now it is time to start with some basics of the yoga workout for weight loss.
We put together this awesome set of great exercises that you will definitely enjoy and added instructions for the beginners.
Plus we have some great video instructions from the top instructors on the youtube!
15-minute yoga workout for weight loss
1. Wide-Arm Cobra
To start, you will need a mat for this one… (if you don’t have one, you can do these exercises on the floor as well, it won’t be that comfortable but it’s ok.)
Lay down on the stomach, straighten up your hands as if you are doing the push-ups.
Try to lean on your fingertips. Lean on your hands and extend your legs(palms looking up) without leaving the ground.
Keep your legs and feet slightly apart, parallel to your hips. Keep your head up and look forward.
On an inhalation start lifting your chest off the floor without the abdominal area leaving the ground, keep your spine long and lift the top of the head toward the ceiling.
Exhale… Don’t be in hurry to go back, try having 5-6 deep breaths in this position.
Then slowly get back to the initial position.
Repeat this movement for a couple of times without changes.
2. Plank Pose
Feel good? Let’s continue… With a plank pose.
Plank pose is nothing new, has been known around for ages now.
And it is a must-include to any set of exercises of yoga, especially – yoga workout for weight loss.
To start, lean on your hands, round the shoulders and keep your back as well as legs straight.
Only parts of your body touching the ground should be the hand palms and fingertips of your feet.
Make sure that your body is in a completely straighten form.
Even though it doesn’t sound hard, trust me in about 30 seconds you will feel what this position is all about.
Try repeating this position for around 3 to 4 times.
3. Upward (Reverse) Plank Pose
Much like a basic plank pose, upward planks are also about holding a position without a lot of movement.
Start by sitting down, with your legs straight in front of you and leaning on your hands underneath your shoulders. Lift your body up from the center and move your abdominal area as high as you possibly can. As a result, your pelvis should be in a straight line with the rest of your body.
Try to stay in this position for as long as a couple of minutes.
4. Side Plank Variation
Yes, another plank variation…
Just like in other cases of planks we discussed, you will have to get your body to a certain position and hold it for a couple of minutes.
Lay down on one side of your body.
Place your hand underneath your shoulder and push your body up until your hand is in a straight position.
Raise your another hand in the air so that your hands are in a straight line.
Hold this position for a couple of minutes before taking a break and repeating it.
Advanced tip: mode would be if you raised one leg and touch it with your hand.
5. Mountain Pose-Chair Pose Flow
Time to stand up for a while… If you can call it “standing”…
Time for a mountain pose-chair pose flow…
The mountain pose-chair pose flow is one of my favorites when it comes to the yoga workout for weight loss.
As in the basic mountain pose, stand straight, take a deep breath.
On the exhalation, sweep arms down, bend the knees and lower your hips as if you are going to sit on the chair.
Hold this position and raise your arms up overhead with palms facing each other. On an exhalation stand back up and return to the mountain pose before repeating this sequence once again.
It helps you to stabilize the core and is extremely powerful as a weight loss exercises.
6. Boat Pose
To finish our workout for weight loss go back to the sitting-on-a-mat position…
For this position, you have to create a 45-degree angle using your legs and hands.
Lay down on your back. Start by slowly raising your legs up for a bit. Do the same movement with your core body and point your hands towards your raised legs.
Do the same movement with your core body and point your hands towards your raised legs.
As a result, you should have a triangle form created out of your body and hands… and you’ll be mostly laying on your glutes.
Hold this position for around 30 seconds before taking a rest. Repeat it for 3-4 times.
Do it 3-4 times per week and you will see the results right away…