10 Yoga Poses for Weight Loss: 5 Basic Poses and 5 Poses for Weight Loss

rockingboatposeYoga is an excellent technique to relax the body and raise flexibility. It’s also great for toning muscles, and increasing strength and balance. If you’re looking for some beginner information about yoga for weight loss, this blog will give you five basic positions and five positions for weight loss. Beginners of yoga should use a yoga mat or carpeted area for their poses. Also, remember to breathe.

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Five Basic Positions

1. The Mountain Pose


Stand with feet slightly apart, shoulders relaxed and your arms at your side. Breathe in and lift your arms up and over your head. Your palms should be facing each other, and your arms should be straight. Reach up toward the sky with your fingertips. Exhale as you lower your arms to your sides once more. Your movements should be fluid and easy. Don’t overextend yourself, or you’ll hurt your muscles. This move is great as a warm-up to stretch your muscles.

2. The Child’s Pose

Sit back on your heels with your shins to the floor. Draw your chest forward and rest your forehead on the mat or carpet before you. Lower yourself as close to your knees as you can, and extend your arms out in front of you. Inhale and exhale as you hold this pose. Like the pose above, this is a great warm-up, or you can use it as a cool-down after your workout.

3. The Downward Dog Pose

You start in this position on all fours, hands directly beneath your shoulders and knees directly under your hips. Move your hands forward a few inches and spread your fingers apart. Press your palms into the mat or carpet, and bring your hips upward into an upside down V position. Your knees should be slightly bent to avoid locking them and cutting off circulation. Hold this position as you inhale and exhale three times.

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4. The Cobra Pose

You will begin this pose by lying facedown on the ground with your thumbs beneath your shoulders and the tops of your feet against the floor. Pushing your hands into the floor, lift your chest off of the floor so your back is curved. Remember, don’t push yourself too hard. Return to the floor, and repeat the position.

5. The Warrior I Pose


You will begin this pose by standing with your arms at your sides, like the mountain pose. Step forward with your left foot so your feet are about three to four feet apart. Turn your left foot inward slightly and your right foot ninety degrees. Bend your left knee ninety degrees, and straighten your right leg, and raise your arms up over your head. Hold this pose for one minute, or as long as you can manage, then switch sides and repeat.

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Five Weight Loss Positions

1. The Warrior II Pose (Works the abs, hips, and thighs)

This move is similar to the Warrior I pose. Like the Warrior I pose, you will begin by standing with your arms at your sides. You will step forward with your left foot, again separating your feet by about three or four feet. You will turn your left foot slightly inward and your right foot ninety degrees. Bend your left knee ninety degrees, and straighten your right leg. This time, instead of raising your arms up over your head, you will spread your left arm parallel to your left leg, and your right arm will be parallel to the floor and above your right leg. Looking out over your left arm, you will hold this pose for one minute, switch sides, and repeat.

2. The Tree Pose (Works the sides of the abs)

treepose (1)

In this pose, you will begin by standing with your arms at your sides. Place the bottom of your left foot in the side of your right thigh with your knee bent to the side. Lift your arms and press your hands palms together in front of your chest. Inhale and exhale two times then lift your arms above your head as you inhale a third time, palms still facing inward and fingers stretched toward the ceiling. Exhale then inhale and bend your torso to the left. Inhale, and straighten your toros. Repeat this move three to five times then switch sides. Please note that this move requires some balance so please be careful as you do this move.

3. The Rocking Boat Pose (Works the abs and back)


Sit on the mat or carpet with your knees bent and your feet flat on the floor. Your hands should be on your thighs with your torso and head straight. Lean back 45 degrees, and lift your legs so your feet point up toward the ceiling about 45 degrees off the ground making a V shape with your body. Extend your arms so they’re parallel to the floor. Repeat three to five times.

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4. The Bow Pose (Works the arms, legs, and abs)


Lie on your stomach on the mat or carpet. Bend your knees and bring your feet toward your head. Reach around with your arms, and grasp your ankles. Lift your shoulders from the floor as you pull on your ankles. Hold as you breath in and out then release.

5. The Side-Stretch Pose (Works the abs, arms, and legs)


Stand and separate your feet a little wider than your hips. Turn your chest and your feet to the right, and bend forward. Keep your legs straight as you bend over your right leg until your chest is parallel to the ground. Reach toward the floor with your hands, bending down more each time you exhale. Repeat the move toward the left.

Things to Remember

Although yoga doesn’t seem as hard of a workout as walking or running, you still have to remember to stay hydrated and breathe. Also, if you’re more of a visual learner, you might want to consider taking a yoga class.