9 Yoga Poses for Faster Weight Loss

Most people don’t connect yoga with weight loss, yet if you step into an advanced class at a yoga studio you’ll see the crowd is full of toned, healthy individuals. This is because yoga, when done routinely and correctly, is actually an incredibly powerful weight-loss tool. You’ll notice your muscles burn and shake with energy as you hold a balanced position, which means that you’ve engaged the muscle, in much the same way you engage it while lifting weights. Furthermore, when you activate muscles, your body also speeds up your heart, burning calories and fat.







We’ve rounded up some of our favorite yoga poses for weight loss. These poses engage large muscle groups that are very effective for burning calories. Some of them are also quite challenging, so they’ll help you build lean muscle throughout your body.

Hold each move for 30 seconds, or to your comfort level. Complete all 10 moves then repeat 2-3 additional times.

1. The Chair

The chair is like holding a squat, so it really gets your quads, hamstrings, and calves burning. And since it activates such large muscle groups, the chair pose is great for burning calories.

2. Warrior I

The longer you hold warrior I pose, the more you will challenge your thighs. If you feel yourself shaking, that means it’s working!

3. Warrior II


Warrior II is similar to Warrior I, except it also allows you to open to the side, stretching and elongating different areas. Try it out, and you will notice the subtle, but important difference.

4. Warrior III

When you’re really ready for a challenge, try Warrior III. It looks simple, but it’s not. Trying to maintain your balance while holding the pose will require engaging all your leg, core, and back muscles. The first time you work on this pose, you might notice some serious soreness in your legs.

5. Plank Pose


Planks will engage your abs, arms, and shoulders. Your body should be in a straight line, without sagging or raised hips, to maintain proper posture.

6. Boat Pose


The boat pose requires strong abs to hold yourself up, so focus on keeping your legs and back straight to avoid straining.

7. Downward Dog


The downward dog is great for stretching your legs and spine, so it’s one of the most popular positions. However, achieving and maintaining proper form will also engage different muscles throughout your body, burning calories and raising your heart rate.

8. Upward Dog


Upward dog, or upward facing dog, is a great pose for engaging your upper body, since your arms, shoulders, and back will all need to work together. It’s also a great stretch for your abs and chest.

9. Eagle Pose

 The eagle pose targets the calf, while also engaging other leg muscles. You’ll also need to use your back and abs to keep your torso straight instead of leaning over.


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