How about a yoga workout for weight loss at home? Were you searching for it?
Then you are in the right place.
Today 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 these 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.
20 minute yoga workout for weight loss
1. Mountain Pose
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We will start with the basic pose that will improve your overall posture which is essential for the other yoga exercises.
This exercise is called Tadasana or a mountain pose.
Start by standing straight and still, hold your feet together, relax your shoulders and try to feel the weight of your body being equally distributed to both sides. Hold this position for a few seconds before starting your next move.
Take a deep breath and slowly start raising your hands up as high as possible as if you are trying to touch the ceiling with your fingertips.
Do this move without your toes living the ground. Try holding this position for about 15 seconds.
Slowly put your hands down without losing the initial posture balance, relax and repeat the movement.
During the first few exercises, it may seem more complicated than it sounds.
Try to avoid pushing yourself to the limit.
It will take some time…
But trust me you will get used to it and should start feeling the joy of doing this exercises in no time.
2. Downward Dog
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Lean forward to the ground, lean on your knees right underneath your hips and place your palms flat on the ground shoulder-width apart.
Press your hands into the floor and slowly straighten the legs to get to the downward dog position.
Hold your back and legs straight.
Try to put your heels on the ground to make sure that your legs are straight and you are not leaning on your fingers. Breath as you would normally do….
Hold yourself in this pose for a couple of seconds without losing the form and get back to the initial position.
For the most of the beginners, it is easier to keep their knees bent. Don’t worry about it, after some time your body will start getting more flexible and used to this type of movements.
After that, you will be able to do this exercise without bending the knees.
You should probably know that by doing this exercise you are also helping yourself with handling headaches, constant fatigue, insomnia, depression and basically calming your nervous system down. Not the worst type of bonuses that come along with yoga workout for weight loss, huh?
3. Mountain Pose-Chair Pose Flow
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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.
4. Wide-Arm Cobra
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To start, lie 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.
5. Plank Pose
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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.
6. Half Moon Pose
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Start this exercise by standing straight. Make sure to point your feet to the sides.
Make sure that not a single part of your body is stuck out, is bent and is completely straightened.
Start pointing one foot out to the side for as much as you can. Keep your leg straight. Raise your hands to the sides for reaching the 90-degree angle.
Slowly move to the side without losing the form, to reach the floor with your hand.
Bend the knee of the foot you are leaning on slightly to make it easier to touch the floor.
As a result, you should be standing on one leg and touching the floor with one hand.
Hold in this position for 30 seconds and switch to another hand and leg combination.
7. Boat Pose
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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.
8. Chest Opener
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One of the best parts of the yoga workout for weight loss is that you can do exercises even when you are supposed to be taking a break between them.
This time let’s try a chest opener pose.
Lay down on your knees, holding them hip-width apart. Place the yoga block right under your shoulders and lay your head on another one.
Put your hands and arms to the sides. Relax and start breathing through your chest.
Try to lay all of your body weight on the yoga blocks through your shoulders and head.
Take a deep Breath and feel your chest filling up with the air.
Relax and start breathing through your chest. Try to lay all of your body weight on the yoga blocks through your shoulders and head. Take a deep Breath and feel your chest filling up with the air.
Make this rest-like exercise for a couple of minutes…
Trust me, you are still working out even if it feels like a rest.
9. Upward (Reverse) Plank Pose
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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.
10. Side Plank Variation
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Yes, another plank variation. We are using these because after a workout you need to do a couple of core stabilizers.
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.
Do it 3-4 times per week and you will see the results right away…