Yoga exercises for weight loss: 5 positions for beginners

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Simple but high-intensity asanas that can be incorporated into the workout. They strengthen and sculpt arms, abs, and buttocks.

Yoga is the union of body, mind, and breath. But in its most physical exception allows you to develop strength, muscle tone, and flexibility. Some positions, in fact, held for at least one minute, are very intense and turn into a real workout that helps build lean mass and stimulate weight loss.

A basic practice, suitable for everyone, with exercises that can be included in your journey towards weight loss and the definition of the silhouette in a healthy way also for the mind.

Ukatasana – Position of the chair
This position requires a lot of stability, activates the leg muscles of the shoulders and buttocks.

Warrior II – Virabhadra

Virabhadrasana is a posture that brings the power of profound transformation to all levels: physical, mental, and emotional. Gives attention, strength, and stability. As Eleonora Bilotti, Yoga teacher, explains on the BeFancyFit fitness and nutrition blog:  «It is an asana that strengthens the leg muscles, excellent for preparing the body for advanced standing asanas and for forward bends. It strengthens and tones the calf and thigh muscles, tones the abdominal organs and back muscles, strengthens the quadriceps, arms and back ». It is done with the front knee bent and parallel to the floor, and the rear foot turned 45 degrees. The bent knee must never go beyond the ankle but must be exactly in line with the heel. The back leg is always active.


This position is the equivalent of a side plank that strengthens the whole core. The feet are one on top of the other, the hips are aligned, and you force yourself to push yourself upwards with the palm.

Chaturanga Dandasana

This yoga “plank” is one of the basic postures of the practice. Strengthen your arms and abs. The elbows are close to the body, and the chest is not touching the floor. As  Denise Dellagiacoma, yoga teacher and founder of Yoga Academy, explains here: «In the final position, the hands are exactly under the elbows, the body must be kept perfectly straight, parallel to the floor, and rigid as a stick. The neck and head are also straight, as a normal extension of the back, the elbows are very close to the body ».

Setu Bandha Sarvangasana

This is the position of the half-bridge, which is important for the glutes. Variations can also be done, such as Eka Pada Setu Bandhasana, which consists of lifting one leg, always holding the position.


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