Did you know that over 1.9 billion adults worldwide are overweight according to the WHO—and these numbers continue to escalate with our sedentary and increasingly modern lifestyles. Working longer hours, glued-to-the-screen times, food delivery services, and stress-inducing schedules make it almost impossible for people to remain within a healthy weight range.
But here’s the thing: you don’t have to break the bank on fancy equipment or invest in a gym membership to get started on your weight loss journey. All you truly need is a mat and some minutes per day.
Before we proceed, it’s worth asking yourself:
👉 How much of your day do you actually spend sitting?
👉 When was the last time you intentionally moved your body?
👉 Do you want a beginner workout routine that will work?
“Yes” – well, let’s get on and examine the 10 easiest and most efficient yoga asanas for weight loss for beginners. These are perfect for beginners who want to get some actual results without getting overwhelmed.
List of 10 Yoga Asanas for Weight loss for Beginners –
- Chaturanga Dandasana/Phalakasana (Plank Pose)
- Tadasana or Mountain
- Trikonasana
- Bhujangasana
- Setu Bandha Asana
- Adho Mukha Svanasana (Downward)
- Virabhadrasana I – Warrior I
- Utkatasana
- Boat Pose (Navas)
- Pashchimottanasana
10 Yoga Asanas for Weight loss for Beginners
1. Chaturanga Dandasana/Phalakasana (Plank Pose)
Chaturanga Dandasana (Chaturanga) is a very effective form of Phalakasana (Plank Pose) that builds core strength by stabilizing the back and increasing the time it takes to reach complete ‘Plank’. It improves overall stability and allows you to have good body mechanics during any type of activity as well as giving you better posture. This asana, when done correctly by beginners, can greatly assist them in tone and developing stamina.
Also Read – Top 10 Best Yoga Schools in Rishikesh
Benefits of Chaturanga include:
- Core strength, arm strength, shoulder strength, and back strength.
- Improves metabolism and helps with losing weight.
- Improving your posture.
- Developing balance and endurance and improving control of the body as a whole.
2. Tadasana or Mountain
A basic standing position that will help improve your posture. It will also enable your body to be ready and stable for more active asanas.
Benefits:
- It helps strengthen thigh, hip, and abdominal muscles
- Improves balance and posture
- Improves Body Awareness
- Assists with engaging the core muscles
3. Trikonasana
A side stretch position targeting the hips and building legs while activating the abdominal muscles. Excellent exercise for trimming side belly fat.
Benefits:
- Reduces waist and abdominal fat
- Aids digestion
- Strengthens legs and hips
- Improves spine elasticity
4. Bhujangasana
A gentle backbend and very useful for developing spine strength and upper body toning. Perfect for beginners who are working on back flexibility.
Benefits:
- Reduces Abdominal Fat
- Strengthens back and shoulder muscles.
- Improves Posture
- Reduces Stiffness and Fatigue
5. Setu Bandha Asana
A gentle backbend for beginners that raises the hips and engages the gluteal muscles. It also expands and energizes the chest.
Benefits:
- It tones thighs, hips, and abdomen
- Strengthens glute
- Reduces belly fat
- Aids digestion and metabolism
6. Adho Mukha Svanasana (Downward)
It’s an all-body stretch exercise that strengthens your arms, legs, and core. It’s excellent for improving endurance and doubling as a fat burn exercise.
Benefits:
- Strengthens entire body
- Improves blood flow
- Reduces belly fat
- Improves flexibility for hamstrings and calf muscles.
7. Virabhadrasana I – Warrior I
A very strong standing position involving the entire lower half. An endurance and hip strength builder.
Benefits:
- Burns thigh and belly fat
- It strengthens legs and glute muscles.
- Strengthens bones
- Boosts stamina
8. Utkatasana
Similar to squat position and focuses on legs. Excellent for a newbie who wants toned legs and cuts calorie intake.
Benefits:
- Targets thighs and glutes
- Develops core muscles
- Boosts endurance
- Aids in lowering total body fat
9. Boat Pose (Navas)
A very strong core-working position. It highly activates your ab muscles. Ideal for burning hard belly fat.
Benefits:
- Strengthens core muscles
- Burns belly fat
- Enhances balance and stability
- Tightens hips and thighs
10. Pashchimottanasana
A gentle forward bending pose that stretches the entire back side of the body while calming the mind. Relaxes and aids digestion, tones abdominal muscles.
Benefits:
- Reduces belly fat
- Boosts digestion
- Reduces stress and anxiety
- Improves flexibility of spine and hamstrings
Conclusion
Above are 10 Easy Yoga Asanas for Weight loss for Beginners who want a natural method for weight loss. Doing these on a regular basis, for at least 20-30 minutes a day, will help you reduce your weight.
FAQs: Yoga Asanas for Weight loss for Beginners
1. Which yoga is best for beginners to lose weight fast?
Surya Namaskar, Plank Pose, and Chair Pose are currently the most popular beginner-friendly yoga practices trending for fast weight loss due to their calorie-burning and full-body engagement benefits.
2. Can I lose weight with yoga without going to the gym?
Yes! Many people are switching from gym workouts to yoga for weight loss because it burns fat, builds strength, and reduces stress—without requiring equipment or heavy workouts.
3. How many calories does a beginner yoga session burn?
A beginner yoga session can burn 150–300 calories depending on the intensity. Dynamic sequences like Surya Namaskar are trending for higher calorie burn.
4. How soon will I see weight loss results from yoga?
Most beginners notice visible changes within 3–4 weeks when practicing consistently. Improved posture, toned muscles, and better energy levels are usually seen even sooner.
5. Is morning or evening the best time for yoga for weight loss?
Morning yoga is currently trending because it boosts metabolism and sets the tone for the day—but evening yoga is equally effective for reducing stress-related weight gain.
