20 Minute Yoga For Weight Loss
You might be familiar with yoga as an exercise for the mind and body that improves one’s flexibility and strength. Apparently, there’s more to it! Yoga is an amazing form of workout that also helps get rid of your extra pounds.
Whether it’s for fitness reasons or you just want to look better, losing some fats can be achieved by doing yoga. In this post, we’re about to introduce you to yoga exercises that can help you burn calories and reduce fat faster. With detailed instructions on how to do the poses, it will only be a matter of time before you say hello to a slimmer you.
Goddess Pose
The goddess pose or Utkata Konasana is an easy yoga pose that stretches and tones your core. It builds strengths on your hips, quadriceps, and glutes.
To do the goddess pose:
- Stand with your feet four feet apart.
- Slowly go lower until your knees are at a 90-degree angle. Push your hips forward to give it a wonderful stretch.
- Start to pulse up and down for 30 seconds or longer.
Extended side angle pose
The Utthita Parsvakonasana or extended side angle pose engages and stretches any muscle groups such as the shoulders, chest, back, abdomen, groin, legs, and ankles. It also strengthens the knees, legs, and ankles.
To do the extended side angle pose:
- Start in the Warrior I pose — a lunge pose where your left knee is bent forward at 90-degree angle and your right leg extended with toes forward.
- Bend your left elbow and place it on your left knee.
- Lift your right arm behind you to make a straight line with your right leg. Reach as far as you can as you extend your fingertips.
- Hold the pose for 30 seconds. Repeat on the other side.
Boat pose
The Navasana or boat pose is a yoga pose perfect even for beginners. It builds the strength of your core and engages your abdominal muscles, making it an ideal exercise to lose belly fat.
To do the boat pose:
- Start with the sitting position with your legs extended, parallel to the ground.
- Slowly lift your legs up until they’re at a 45-degree angle. Use your hands to support your legs.
- When steady, raise your arms toward the outer side of your knees.
- Hold the pose for 30 seconds to one minute.
Bridge variation
The bridge pose is a backbend pose that’s great for stretching the neck, thorax, and spine. Called Setu Bandha Sarvangasana in Sanskrit, this pose has many variations – one of which is the single-leg bridge pose.
To do the single-leg bridge pose:
- Lie on your back with knees bent and heels touching your buttocks.
- Start to lift yourself up using your core and gluteal muscles. Maintain your balance on your shoulders and feet.
- Extend your arms underneath your body, and reach as high as you can until your knees are at a 90-degree angle.
- Slowly raise your right leg and hold for 30 seconds.
- Repeat on the other side.
Superman pose
Yes, Superman can actually help you lose weight! Not surprisingly, the superman pose or Viparita Shalabhasana got its name from a flying Superman. This posture is helpful in strengthening the muscles of your lower back.
To do the superman pose:
- Lie on your stomach.
- Simultaneously lift your head, arms, chest, and feet off the ground as high as you can. Keep your hips and lower belly flat on the floor.
- Hold the pose for 30 seconds.
Plank pose
Among the common exercises not only for yoga enthusiasts but also to fitness lovers in general is the plank pose or Phalakasana. It strengthens and balances your upper and lower body and tones the muscles of the abdomen.
To do the plank pose:
- Start with your hands and knees on the floor. Your wrists should be directly underneath your shoulders and your knees below your hips.
- Extend your spine as you inhale, round your shoulders, and stretch your upper body and legs. Maintain a straight line, and make sure to keep your butt or any part of the body from sagging.
- You should feel the tightness in your core. Hold the pose for 30 seconds or longer.
Upward plank pose
Just like the normal plank pose, the upward plank pose strengthens your wrists, arms, and legs. Purvottanasana stretches your shoulder, thorax, and front ankle.
To do the upward plank pose:
- Sit on the floor with your legs extended in front. Place your hands directly below your shoulders.
- With the strength of your core and glutes, raise your body up until you achieve a straight line.
- Hold the pose for 30 seconds.
Full side plank
Stretching the wrists and the back of your legs, the side plank or Vasisthasana is an excellent way to build the strength of your wrist, arms, and legs. There can be many variations for side planks, but to get the most out of this pose, we’ve specifically included the full side plank.
To do the full side plank:
- Start on a side plank pose: your feet extended while your left hand is directly under your left shoulder, supporting your upper body.
- Slowly lift your right leg, and reach for the toes using your right hand. Maintain a straight line with your legs and arms. If you can’t fully extend your right leg, bend it slightly.
- Hold the pose for 30 seconds.
Challenge yourself
Let’s take this workout a bit higher in level. Challenge yourself with these intermediate or advanced poses to lose weight faster!
Warrior III Pose
An intermediate balancing yoga pose, the Virabhadrasana III or Warrior III pose is helpful in building the strength of your shoulders, back, legs, and ankles. This pose well engages your core and tests your balance.
To do the Warrior III pose:
- Stand with your feet on the ground and arms raised overhead.
- Slowly bend your upper body to form a straight line parallel to the floor.
- Gently lift your right leg up until it’s parallel to the floor. Balance your weight on your left leg.
- Keep your gaze toward the floor, hold the pose for 30 seconds.
- Repeat on the other side.
Crow Pose
The crow pose or Bakāsana is an arm-balancing yoga posture that stretches your upper back and strengthens your wrists, arms, and abdomen.
To do the crow pose:
- Start with a squat position; your hands should be out in front.
- Slowly lift your toes off the floor, resting your knees on the back of your upper arm near the armpits. If this seems difficult, you can modify it: place your knees close to your elbows.
- Shift your weight forward so your arms are fully supporting your body.
- Hold the pose for 30 seconds.
Four-limbed staff pose
Also called low plank pose, the Chaturanga Dandasana or four-limbed staff pose builds the strength of your wrists, arms, and toes.
To do the low plank pose:
- Start with the plank position.
- Slowly lower your entire body down. Make sure your torso is aligned to your upper arms and your butt lifted slightly higher.
- Hold the pose for 10 seconds or longer.
Wheel Pose
Also known as Chakrasana, the wheel pose is a backbend position that treats your thorax, lungs, and abdomen to a great stretch. It also strengthens your wrists, arms, abdomen, back, and legs.
To do the wheel pose:
- Lie on your back with knees bent and heels touching your buttocks.
- Bend your elbows, and keep your palms face down on the side of your head.
- Give yourself an upward push using your arms and feet. Make sure to keep your elbows from sticking out.
- Hold the pose for 30 seconds.
If you’re feeling heavy physically and mentally, a calm yoga workout is your best option to free your mind and burn off fats. You may find this workout challenging at first, but as you go on, you’ll notice a development in your form and flexibility.
Feel free to adjust the time you hold each position, and see this workout change your mind and body! Share with us the changes you encounter in the comment section below, and inspire others to lose weight through yoga!
