Until a few years ago yoga was the last type of workout people would thought of when they wanted to lose weight but I think these days more and more people are becoming aware of how effective yoga is at helping people with weight loss.
As we all know, Yoga is a great practice for relieving stress, improving flexibility, and releasing tension. But what I’m hoping you realize after doing this yoga routine is that how powerful yoga is in making you work up a sweat and toning your body.
This yoga workout that I have prepared for you has a profound effect on weight loss and can help your body become more efficient in burning off belly fat.
This workout will also boost your energy levels and give your body a renewed sense of purpose for providing the extra energy and burning more calories.
The great thing about Yoga is that with consistent practice you’re going to develop more strength and flexibility and you’ll be able to gain control of your body.
Doing yoga in the morning, in particular, is extremely helpful for your metabolism and is an awesome way to get you ready for day ahead.
Remember, beside the right exercises, you need to follow a healthy diet to be able to achieve a successful and sustainable weight loss. You can read more about a healthy diet for fast weight loss
Who is this workout for:
_People looking to improve their flexibility
_People looking to use yoga to lose weight
Here’s the 20-minute yoga workout for weight loss with the instructions to help you do them correctly.
1. Plank Pose
Begin with your hands and toes on the mat. Place your writs directly under your shoulders. Do not let your chest collapse and keep your butt in line with the rest of your body. Don’t let your body sag at all. Stay tight and firm and let the abs do all the work for you.
Never lock your elbows. Keep them soft by engaging your biceps and triceps.
Hold this position for 30 minutes and work your way up to 2 minutes.
If you have carpal canal syndrome, don’t practice the full version of this pose. Either practice the pose on your knees in Half Plank Pose or on your forearms.
2. Boat Pose
To perform this pose, sit on the floor with your legs straight in front of you. Press your hands on the floor behind your hips and strengthen your arms.
Bend your knees and slowly lift your feet off the floor so that your thighs are angled 45-50 degrees relative to the floor. Slowly straighten your knees, bringing your body into a “v” shape. Finally, stretch your arms alongside the legs parallel to each other and the floor.
It’s more important to keep your spine straight and the front of your torso long than it is to straighten your legs or balance without hand support. Keep your hands on the floor and your knees bent till you build enough strength to deepen the pose and keeping proper alignment.
Hold in this position for 30 minutes. Work towards holding for a full minute.
3. Upward Facing Dog Pose
Lie down on your belly and stretch your legs back with the tops of your feet on the floor. Plant your palms beside your ribs so that your elbows are bent about 90 degrees and your forearm are perpendicular to the floor.
On an inhale, press firmly on the floor and straighten your arms, lifting your torso, hips and the top of your thighs off the ground. Look straight ahead and roll back your shoulders, pulling your chest forward through your upper arms.
Your thighs should be firm and turned slightly inward. Your arms should also be firm, slightly turned so that each elbow crease faces forward.
Hold in this pose for 30 seconds.
Do not practice Upward-Facing Dog if you have carpal tunnel syndrome, or a recent back or wrist injury. Women who are pregnant should also avoid practicing this pose after the first trimester.
4. Bridge Pose
Lie down flat on the floor with your knees bent, your feet directly under knees and hip-width apart. Extend your arms on the floor, palms flat. Press your feet and arms firmly into the floor.
Use your glutes and core to lift yourself up and balance on feet and shoulders. Reach your hands underneath you, interlacing your fingers. Adjust your shoulders by drawing your shoulder blades deeper into your upper back so that you can raise yourself higher.
Don’t let your feet turn out, which closes the space in your lower back. Also don’t clench your butt cheeks or push your groins towards the ceiling.
Keep your head facing up and don’t turn your head to the left or right when you’re in this pose, as it could cause neck injury.
Hold in this pose for anywhere between 30 seconds to 1 minute.
5. Side Plank Pose
Begin in regular plank position with your palms face down on the yoga mat, shoulder-width apart, and your toes together on the mat.
Tilt your feet to the left so that the outer right side of your right foot is touching the mat and the left foot is on top of the right (as pictured above).
Shift your weight onto your right hand as you remove your left hand from the ground. Slowly lift your left arm straight up ahead of you towards the ceiling.
Your hips and shoulders should be “stacked” in this pose, meaning that they should be directly in line with each other and not leaning forward or backward.
Hold this for 30 seconds and repeat on the other side.
6. Superman Pose
For this pose, lie down on your belly with your arms extended in front of you and your head and toes resting flat on the floor.
With an exhale, gently raise your head, arms, upper torso and legs up. Your lower belly and hips should remain on the ground.
Firm your buttocks and reach strongly through the legs, raising your arms and legs as high as you can. Your gaze should be straight ahead of you and slightly upwards.
Be careful not to jut your chin forward and crunch the back of your neck.
Stay in this position for 30 seconds to 1 minute.
7. Revolved Lunge Pose
Begin this pose in an upright standing positing with your hand on your hips. With an exhalation step your right foot forward about 3 ½ to 4 feet apart from your left foot.
Bend your front knee to 90 degrees, aligning your knee directly over the heel of your front foot. Lift the heal of your back foot and draw it forward so it’s aligning directly over your toes.
On an exhale, twist towards your right leg to place your left triceps on your right thigh. Bring your torso as close to your body as possible.
Place your arms together to engage your arms and increase the stretch in your back and shoulders. Turn your chest in the direction of the ceiling and shift your gaze upwards over your right shoulder.
Tighten your core while in this pose for an extra workout in the abs.
Stay in this pose for 30 seconds up to 1 minute and repeat on the other side.
To release the pose, unwind and place your hands down on the mat, then step back to the upright position and repeat the pose from the beginning on the other side.
8. Half Moon Pose
Begin by standing at the top of your mat. Turn to the left and step your feet wide apart. Extend your arms out to the sides at shoulder-height. Your feet should be as far apart as your wrists.
Reach through your right hand in the same direction that your right foot is pointed. Shift your left hip back, and then fold sideways at the hip.
Rest your right hand on your outer right shin or ankle. If you are more flexible, place your fingertips on the floor. You can also place your hand on a yoga block.
Turn your head to look at the floor. Then, bend your right knee and step your left foot 6-12 inches closer to your right foot. Press firmly into your right hand and foot. Straighten your right leg while simultaneously lifting your left leg.
Work toward brining your left leg parallel to the floor, or even higher than your hips. Align your shoulders so your left shoulder is directly above your right shoulder.
Reach actively through your left heel. Do not lock your right leg’s knee. Press the lower hand lightly to the floor, using it to intelligently regulate your balance.
Hold for up to 1 minute and repeat on the other side.
9. Triangle Pose
To do this pose, stand at the top of your mat with your feet hip-width apart. Extend your arms to the sides, parallel to the floor. Step your feet 4-5 feet apart and make sure that they’re aligned with each other.
Turn your right foot (front foot) at a 90 degrees angle so it’s pointing to the top of the mat. Pivot your left foot slightly inward so it’s at about 45 degrees angle.
Exhale and extend your torso to the right directly over the plane of your right leg, bending from the hip joint, not the waist. Rotate the torso to the left, keeping the two sides equally long.
Rest your right hand on your shin, ankle, or the floor outside your right foot, whatever is possible without distorting the sides of the torso. Stretch your left arm towards the ceiling, in line with the tops of your shoulder.
Keep your head in a natural position or turn it to the left. Keep the knees from bending. Hold this position for 30 seconds to 1 minute and repeat on the other side.
10. Crescent Lunge
Begin this pose standing at the top your mat. Step your right foot forward 4-5 feet ahead of you. Bend your front knee to 90 degrees, aligning your knee directly over the heel of your front foot.
Lift the heal of your back foot drawing it forward so it aligns directly over your back toes.
Keeping your torso upright, inhale and raise your arms above your head, keeping them in line with your ears and your palms facing.
Be careful not to overarch the lower back. Gently tilt your head and gaze up at a space between your thumbs. Make sure your front shin stays vertical. Widen your stance as needed to make sure that your knee does not move forward past your ankle.
Hold in this pose for 30 second to 1 minute then repeat on the other side.
11. Reverse Plank Pose
Begin by sitting on the floor with your legs in front of you and your arms resting at your sides. Place your hands several inches behind your hips, with your fingertips pointing in the direction your facing.
Draw your shoulder blades firmly into your back and allow your chest to lift naturally. With an exhale, press your hands and inner feet against the floor and left your hips up towards the ceiling.
Keep your chest lifting and your spine in one straight line. Without losing the height of your hips, straighten your legs one at a time. Lift your hips still higher without squeezing your buttocks.
If you feel comfortable here, you can release your head without compressing the back of your neck. Allow tour head to slowly drop back, opening your throat. Softy gaze towards the cheeks.
Hold this pose for 30 seconds and then slowly lower your hips to the mat.
12. Child Pose
You can begin this pose by coming to your hands and knees on the mat. Release the tops of your feet to the floor and bring your knees slightly wider than your hips, big toes touching.
Slowly lower your hips and sit on your heels. Bring your belly to rest between your thighs and your forehead to the floor.
There are actually two possible variations for your arms position. Either stretch your arms in front of you, with your palms resting on the floor OR bring your arms back alongside your thighs with your palms facing upwards.
Since you’ve done a lot of shoulder work in this exercise, the second option might feel nice, in which case, release the fronts of your shoulders toward the floor. Feel how the weight of your shoulders pull the shoulder blades across your back.
Child’s pose is a resting pose and is often done at the end of practice to cool down or reflect on your practice. Stay anywhere from 30 seconds to a few minutes, eventually reconnecting with the steady inhales and exhales of your breath.
Remember that for this workout you need to hold each pose for at least 30 seconds. Make sure that you switch sides on the poses that work different sides of the body.
After doing all the first 11 poses for one time, rest for 1 minute and repeat the workout one more time and then do the resting Child Pose.
Feel free to stay in any of the poses for more than 1 minute if you think it feels good on your body and or you think your body needs it.
Always remember that the most difficult part of doing yoga getting yourself on the mat!
Leave a comment below if you enjoyed this article or have any questions!