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Simple Weight Loss Yoga for Beginners

Ultimately, our site is to promote health and provide you with valuable resources. While you are on your journey, it’s our job to ensure you have the facts. That said, we are going to delve into yoga. Keep reading to learn weight loss yoga for beginners and how you can get started.

Article Index

  1. Struggling to lose weight

  2. What is yoga?

  3. How can I achieve weight loss through yoga?

  4. Benefits of yoga

  5. Different types of yoga

  6. How to start losing weight with yoga

  7. Best yoga poses for beginners

  8. Best yoga poses for weight loss

  9. Diet talk

Weight Loss Yoga for Beginners Guide

If you want to start yoga, you’ve come to the right place! There is a lot to cover and I don’t want to waste any time. But first, know that this is for you if you’ve ever wanted to try yoga but didn’t know where to start. Also, if you’re looking to lose weight. Use this guide to get started and fall in love with yoga and its benefits.

If You are Struggling to Lose Weight

Have you been struggling to lose weight? What have you been doing or not doing? If you have tried exercising and hate it so you gave up, maybe change what you’re doing. Here’s the thing, yoga alone won’t melt body fat drastically as cardio or weightlifting might. To be honest, yoga isn’t going to get your heart rate up enough to burn the calories required. However, it can most definitely aid in your weight loss. It’s also excellent for toning and building strength.

What is Yoga

Incredibly, yoga is over 5,000 years old! It is a system of techniques and sequences for enriching life. Ultimately yoga may have different meanings for different people. Some may find it to be a source of meditation. Others find it to be a series of flows and techniques to improve flexibility. Yoga is used to open the mind and soul through a series of sequences. Of course, there are many types of yoga.

How can I Achieve Weight Loss Yoga?

But how can weight loss for beginners take place? Weight loss through yoga happens through melting fat and toning the body. Provided that yoga is a form of meditation, it reduces stress. We all know how stress leads to weight gain! In addition, lower stress levels also lessen cravings.

While yoga is a series of bodyweight exercises, it can indeed burn fat and tone. Yoga also increases flexibility which will result in better workouts overall.

Also, yoga eliminates bad cravings, resulting in a healthier diet. Too, it normalizes digestion and boosts metabolism. It stimulates the nervous system and promotes mental relaxation. In addition, yoga is fun which means you are more likely to stick with it. In the long term, this will help develop a solid weight loss plan.

Furthermore, there is a massive yoga community to provide support. We all know by now that a solid community encourages us to stick to our plan. Thus, this helps us to achieve our goals.

Benefits of Yoga

In light of weight loss, there are many benefits to yoga. Aside from burning fat, the relaxation and flexibility benefits are astounding. It will make you feel strong and confident. In addition to those benefits we mentioned above, yoga also promotes you to get in touch with your body. Through learning proper breathing techniques, it gets you to really become aware of where your body is. Uniquely, it can help you to connect with your inner self, set worldly things aside, and connect with the earth.

Different Types of Yoga

Don’t get too overwhelmed, but there are a variety of forms of yoga. It’s surprising, I know, who knew there were so many? But here’s a quick breakdown of the different types of yoga.


Hatha yoga is a slower form of yoga. It focuses on isometric holds and breathing. This is a great place for beginners to start because of the slower pace.


Vinyasa is dynamic that links the breath to the movement. You don’t linger too long in one pose and your heart rate will rise quickly because of the pace. While beginners can still do this, it’s better for endurance athletes because of the quick pace.


Focus on precision, props, and range of motion in Iyengar yoga. Beginners, start with a level one class and work on your technique. This is best for yogi-familiars who are ready to get more detailed.


Now let’s step it up a notch with ashtanga yoga. You will flow through and breathe through six series of sequenced yoga poses. If you’re a perfectionist, the strictness of ashtanga might be for you.


Oh my gosh, prepare to sweat with this 90-minute sequence! With 26 poses, two breathing sequences, and a temperature of about 105 degrees Fahrenheit, this rigorous practice is predictable and challenging.

Hot Yoga

Similar to Bikram, hot yoga is performed in a heated room. The heat allows the yogi to move deeper into the pose. It will leave you drenched, but no worries, there are beginner-friendly classes.


Restorative yoga is for those days when you don’t feel like doing much. It is mellow and slow-moving, great after a hard week of constant workouts. You may use props to assist your body as the goal is to relax and focus on your breathing and resetting your body.

How to Start Weight Loss Yoga

It’s easy to start your weight loss journey with yoga. Simply begin with a few poses below and try to incorporate yoga into your journey a couple of times a week.

Best Yoga Poses for Beginners

In order to get started, below is a list of the best yoga poses for beginners. These are great to get started and each pose has its’ own unique benefits.

Sun Salutation

The sun salutation is a head-to-toe sequence. Following the above sequence, start from position one and work your way through position twelve.

Standing Forward Bend

For standing forward fold, simply stand up straight with your feet hip-width apart. Inhale deeply and hinge forward, leading with your chest. Go as low as you can, wrap your hands around your ankles or drop them to the floor, and breathe deeply for 20-30 seconds.

Downward Facing Dog

To get to downward facing dog begin in plank. Shift your hips back and up, as if a string were attached lifting your hips to the ceiling. Try to get your heels to the floor and breathe.

Cobra Pose

You will approach this pose in your sun salutation as well. One way to get into it is from the plank position. In plank, lower down as if you were doing a tricep position but right before you meet the ground, lower your thighs, untuck your toes, and raise your chest.

Chair Pose

Chair pose is a great weight loss for beginners yoga pose because it will work the lower body, raising the heart rate. From standing, keep your feet together and raise your arms as you lower your butt down and back. Sit as low as you can while keeping your knees behind your toes. Breathe deeply and then, from here, try going into forward fold.

Lotus Pose

Lotus pose is a great pose for restorative yoga. Sitting up straight, cross your legs, relax your arms on your needs and push your chest forward. Close your eyes and breathe for 30-45 seconds.

Upward Plank

The upward plank raises your inner strength and opens up your heart. Simply sit on the floor with your legs straight and your hands planted near your butt. Raise your hips to the sky, keeping your legs straight, and drive your palms into the floor as you straighten your arms.

Best Yoga Poses for Weight Loss

The best yoga poses for weight loss are the warrior variety. Since it works the lower body, this sequence will help get the heart rate up.

Diet Talk

Now that you have a better understanding of weight loss yoga for beginners, let’s talk diet. In order to see results on your weight loss journey, you have to eat right. Track your calories, eat your vegetables, limit your sugar and drink plenty of water. Be sure that your plate includes a quarter portion of protein, a quarter of healthy carbs, a handful of healthy fats, and the other half of your plate is vegetables. This is an excellent balance of macronutrients.

If you are looking to lose weight or gain weight, I urge you to drop all diets and healthily do this. Losing weight healthily requires you to strive for a reasonable weight. That’s where I made my first mistake. I wanted to look like “her” and be as lean as “her” instead of striving for my healthiest me. Do not restrict, do not cut out food groups, this will end in potentially harmful results or disordered eating. Diet hypes are not sustainable. Instead, DO:

  1. Eat more vegetables – at least half of your plate

  2. Incorporate more fruits – replace sugar with these!

  3. Consume more fiber – fruits and veggies both have fiber!

  4. Add more protein – lean meats and fish

  5. Eat healthy fats – these will keep you satiated longer

  6. Increase physical exercise -replace your after-work soap opera with a light walk

Proper nutrition, especially when coupled with a fitness program, is crucial to overall health and recovery. I highly suggest you refrain from cutting out food groups unless directed to do so by your doctor. Proteins help the body build muscle, carbohydrates produce the energy necessary to sustain your high-intensity workouts, and healthy fats sustain lower-intensity workouts and maintain blood glucose levels, leading to fewer cravings and sugar crashes. All of these are designed to work together in the body and if you restrict or cut out a food group, your body will be imbalanced and lack nutrients, leading to overall decreased performance and recovery.

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