yoga exercises for weight loss

6 Yoga Exercises For Weight Loss & body toning

by | Fitness

Those unfamiliar with yoga may think it is a gentle exercise that is undemanding for the body and does not slim or tone. However, the opposite is true. The practice of yoga as a complement to cardio workouts can even replace strength exercises, especially when practicing specific postures.

Yoga is not an aerobic activity to burn fat, but it does activate the metabolism and increases muscle mass; this is associated with the consumption of calories. In addition, there are very dynamic types of yoga with which you will burn energy.

On the other hand, this discipline allows you to become aware of your body, reduce emotional hunger and within a context of healthy living, in which you take care of your diet with the combination of other exercises such as brisk walking on different terrains, running, swimming, cycling, jumping rope, etc., you will be able to lose weight, tone your body and also take care of your mind.

Here are 6 yoga exercises for weight loss that you can do:

Cobra Posture

Cobra Posture Image
Benefits to you:

Helps you strengthen your abdominal muscles and relax your back

How to do it:
  • Stretch your hands out on the floor at shoulder level.
  • Stretch your legs out with your instep touching the floor.
  • Raise your core and hold for about 25 seconds.
  • Return to the initial lying position and, if you need to, get into the child’s pose.

Boat Posture

Benefits to you:

This is another of the most demanding asanas that will test your abdominal muscles.

How to do it:
  • Lie on your back on the floor
  • Keep your hands close to your core
  • Gradually raise your trunk and legs, keeping your abdomen strong.
  • Ideally, you should be able to form an angle of 45º.
  • Try to hold this position for 20 seconds, breathing in and out. When your core is stronger, you can hold it for up to 60 seconds.

Bow Posture

Benefits to you:

Benefits to you: It is a very demanding asana but one that will give you great flexibility. The practice of this asana will give you well-toned muscles.

How to do it:
  • Lie on the floor face down.
  • Bend your knees and grab your ankles with your hands.
  • On the inhale, raise your trunk and legs.
  • Try to hold the posture inhaling and exhaling for about 30 seconds.

Plank Posture

Benefits to you:

As well as being one of the best strength exercises to strengthen the core and arms, known in Sanskrit as Kumbhakasana, it is also practiced in yoga to tone these parts of the body.

How to do it:
  • Lie down on the floor
  • Lift your body with your arms extended
  • Your back should be like straight
  • Hold this pose for as long as you can, breathing in and out.
  • Try to repeat it every day for a well-toned body.

Camel Posture

Benefits to you:

It increases flexibility in your abdomen, chest and neck. It will help increase the capacity of lungs and chest area and increases blood flow to the brain.


The level of difficulty and demand for the body required by this posture is high, so it is advisable that you have been practicing yoga for some time to do this asana. If your back hurts, do not do it.

How to do it:
  • Position yourself on your knees. Spread the knees apart at hip level. Thighs should be straight, forming a perpendicular angle with the floor.
  • Place your hands parallel to your trunk with your fingers pointing to the floor.
  • Inhale and arch your back, leaning backwards until your hands are resting on your ankles and your face is facing the ceiling.
  • At first, try to hold this posture for 20 seconds. Gradually, you can hold it for up to 60 minutes.

Downward-facing Dog Pose with raised leg

Benefits to you:

The Downward-facing Dog Pose is an asana that, for many, is about relaxation. By lifting the leg, more difficulty and demand is added to the body, without forcing it, which helps to strengthen and tone it, especially arms, legs and abdomen.

How to do it:
  • How to do it:
  • Start with the downward facing dog pose
  • Take a couple of deep breaths and raise one leg.
  • Hold for a few seconds, lower it to the level of your abs, and raise it again.
  • Do 10 repetitions with each leg.

In conclusion, yoga can help you become more aware of your body, manage your emotions, and live a healthier life. By incorporating yoga into your routine, you can improve your overall well-being and lose weight in a healthy way.

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Donna Jones is an experienced and passionate health professional who has devoted her life to helping others stay fit and healthy. She retired after many successful years as a fitness instructor and remains a much-valued member of her local community.