Fact Checked

12 Simple Yoga Poses To Achieve Weight Loss Through Yoga

Yoga Morning Rituals

Weight Loss Through Yoga Morning Rituals - (Image Credit: Shutterstock)

  • Yoga is an ancient technique with roots in India traced back to around 5,000 years ago.
  • The yoga practice involves several exercise poses, where you meditate as you exercise with mindful concentration.
  • Indeed, yoga tones multiple muscles, increases concentration, reduces stress, gives you better heart health, and improves blood circulation.
  • Combine proper diet, exercise, and morning yoga stretches for weight loss.
  • To make yoga more interesting, and get multiple benefits, alternate between yoga poses. Make the poses longer as you get more familiar.
  • Studies show that yoga's healthy daily routine gives you overall spiritual, emotional, physical, and mental health.

Can You Achieve Weight Loss Through Yoga?

Many people might argue that yoga doesn’t help you lose weight. But, weight loss through yoga morning rituals might be faster than expected. When you combine it with intense exercises, you burn more calories than doing exercise alone. Yoga improves your muscles, digestion, and metabolism.

Different morning yoga stretches affect various muscle groups differently. Yoga moves muscle groups and helps you burn more calories resulting in weight loss. By changing your mindset, yoga helps you make better decisions on the diet you take, preventing weight gain.

Generally, you use a lot of energy during yoga without affecting your back. Yoga boosts your mood by reducing stress[1], which helps in weight loss.

By increasing concentration, meditation, and mindfulness, you will make better workout and diet decisions. So, you won’t overeat as you remain conscious. Ultimately, you’ll get weight loss through yoga morning rituals.

What Are The Benefits Of Doing Yoga Daily?

Debate rages on the health benefits of yoga. But, since it makes you conscious of what you eat, think, and work out, it has several advantages.

  • It helps you mentally, physically, and spiritually. Morning yoga stretches help you become an elite version of yourself by working on several areas of your body. So, when you consistently perform yoga, you improve your mind, body, and spirit.
  • Some hospitals use yoga healing therapy as part of their healthy daily routine.
  • Yoga helps you improve your balance and flexibility as you learn the yoga poses. This is because yoga involves moving between different postures, which vary depending on the yoga pose you are practicing.
  • Morning yoga stretches help boost your muscle strength. The slow movements and deep breathing exercises help tone your muscles, making them stronger.
  • Yoga is also good for your heart health due to the deep breaths and controlled movements you take as you do and switch poses.
  • Yoga helps you manage stress as you relax, meditate, get better sleep, and have peace of mind when in deep yoga.
  • You will achieve weight loss through yoga morning rituals as you perform various poses. Again, it balances your metabolic rate, so you don’t overeat. Remember, stress causes weight gain, so reducing it prevents excess weight too.

12 Simple Routine Yoga Poses That Support Weight Loss

Simple Routine Yoga

1. Plank pose

Among the beginner yoga routine poses is planking. Planks help strengthen your core, shoulders, thighs, abs, buttocks, and back.

To perform a plank, get into a pushup position. Then, apply pressure on your hand and elbow as you lift yourself. Face downwards and keep your neck relaxed. Try and hold that position as long as you can.

The Chair pose

This Dhanurasana yoga practice is like a squat. When adopting it in your healthy daily routine, you tone your quads, calves, and hamstrings. The chair pose exercises the chest, arms, back, and thigh muscles.

By stretching the abdominal organs, it helps in the digestion of food. If you hold a little longer, you burn more calories, tone more muscles, and get better blood flow.

To do the Chair pose[2], stand straight, join your palms and raise your arms above your head with your palms still together. Slowly bend your knees until your thighs and the floor get parallel to each other. Maintain the position for around 45 mins or longer until you feel your muscles burn.

3. The bow

If you have trouble trying to get rid of your belly fat, try the bow pose in your healthy daily routine. You will get several benefits like strengthening your core, improving your posture, stretching the whole body, and strengthening your abdominal area.

To perform this pose, lie face down, bend your knees up, then hold your ankles with your hands. Keep your knees apart from each other. Holding your ankle, lift your chest and thighs off the floor at once. Maintain constant breath and hold the pose for a few seconds.

4. Triangle pose

Triangle pose
The Triangle pose (Trikonasana) may not be as intense as some other exercises. But, it eliminates belly and waist fat fast. So, you’ll have weight loss through yoga morning rituals. The Triangle pose also strengthens your thighs, relieves backaches, and improves blood circulation.

To perform this beginner yoga routine, stand with your feet apart and bend down. Then, turn your left leg towards the right leg with your right foot slightly forward. Touch the feet or floor by stretching your left hand with your right hand facing up. Maintain that pose for a few seconds to get more concentration and balance.

5. Downward dog

If you want weight loss through yoga morning rituals, try the Downward dog pose, which tones your body muscles, though it first feels like a resting pose. However, you slowly start working your arms, glutes, back, spine, hamstrings, legs, and thighs. Also, it helps burn calories and raises heartbeats.

To do it, place your hands and knees down with a small distance between them. Then, straighten your knees off the floor and push your heels down at the same time while applying pressure on your palms. Remain in this pose for about 15 seconds.

6. Shoulder stand

To achieve weight loss through yoga morning rituals more effectively, try the Shoulder stand pose. This pose boosts your overall strength, improves digestion, and strengthens your upper body, abdominal muscles, arms, and legs.

Still, Shoulder stand[3] (Sarvangasana) is known for improving metabolism and maintaining a balance of thyroid levels.

7. Warrior pose

Warrior pose
You can use the Warrior I and II beginner yoga routine workouts to move your thigh and shoulder muscles. Use the Warrior III pose, which improves your balance, while toning your lower back, abs, arms, and legs. Also, it helps pump your body with energy and increase balance and concentration.

To perform this pose, stand straight and stretch your legs without bending your knees. With your back straight, bend your knees and twist the upper side of your body while facing sideways. Raise your hands straight and maintain the position for about 10 seconds.

8. Bridge pose

This yoga pose is best for your thyroids, glutes, and deltoids, and it promotes weight loss through yoga morning rituals. Besides working multiple muscles, the bridge pose helps indigestion, back pain relief, and regulation of the production of some hormones.

To perform the Bridge pose[4], lie on your back with bent knees. Make sure your feet are flat on the floor. Push your body up while pressing your feet down. Place your hand under your hips with your palms facing down.

9. Boat pose

This is among the best morning yoga stretches where you position your body like a boat. The boat pose is easy to perform but requires balance to hold the boat pose longer. You must have strong abs to remain standing on your butt as you raise your legs and back at once.

To perform the boat pose, sit on the floor and straighten your legs. Lift your legs and then extend your hand to form a V-shape. Maintain the yoga pose for a few seconds.

10. Standing forward bend pose

This Standing forward bend[5] pose stretches your hamstrings and abdominal muscles and helps improve digestion. This pose also helps improve your mental and physical health.

Start with your feet a small distance apart. Then, bend down and touch the floor with your palms. Touch your knees with your forehead without bending your knees. Maintain that pose for some seconds. But, if you have problems with your back, refrain from trying this pose.

11. Eagle pose

This beginner yoga routine pose targets the calf while keeping the other leg muscles engaged. It also involves your back and abs while keeping your torso straight so you don’t lean over.

This one is among the simplest yoga poses, but it tones multiple muscles if you hold them tight. Though it acts slowly, you’ll still achieve weight loss through yoga morning rituals.

12. Sun salutation pose

To help tone most of the major muscles and for more blood circulation, try the Sun Salutation yoga pose. Again, the yoga pose helps burn waist and belly fat. In the end, you tone the muscles in the arms, core, waist, legs, thighs, and back.

Furthermore, this pose stimulates your digestive system, raises concentration, and stabilizes your metabolic rate. Yoga experts say it packs many health benefits and ensures weight loss through yoga morning rituals.

Sun salutation pose

Frequently Asked Questions

Most trainers recommend practicing yoga at least 3 to 5 times a week. This will give you overall health and fitness benefits, especially when starting your beginner yoga routine.

Yoga helps you stay fresh, energized, and more positive throughout the day. On the other hand, the gym keeps you healthy and energetic. So, it's hard to pick between the two. But, yoga might be a bit better because you get the motivation to exercise. By practicing yoga, you also exercise. Still, you get other benefits like relief from stress and better health.

Yes. Yoga can transform your body shape by accelerating fat burning, muscle toning, and flexibility. By helping you lose weight, yoga gives you a leaner slimmer-shape, with well-toned body muscles.


Yoga is more than just an exercise. It strengthens your body in many ways, giving overall fitness and health. It improves your heart health by allowing blood circulation and burning cholesterol within the body.

When combined with intense exercises, yoga will help you burn a lot of fat, making you lose weight. Yoga makes you motivated and stress-free. Also, it urges you to keep moving. This makes the weight loss endeavor even easier because you’ll lose weight while enjoying it.

These healthy daily routine yoga poses focus on building body flexibility, improving concentration and heart health, and building your muscle tone.

Related Posts

View More


Get the latest in healthy living, nutrition & fitness, mental wellbeing, beauty & skincare, and more, straight to your inbox!



Your Privacy is important to us

Disclaimer: The content published on our website is to inform and educate the reader only and is not a substitute for professional medical advice from your doctor or other health care provider. If you have a specific health question or concern you must consult with a qualified medical professional and in the case of an emergency, immediately contact your local emergency services. The publishers of this website and the content take no responsibility for any detrimental health issues or injuries that result from following advice found in articles, reports/overviews, or other content on our website. All opinions expressed on this website are the opinions of the owners of this website. Many products and services featured on this native advertising site are selected by our editors which means we may get paid commissions on many products purchased through links to retailer sites via native advertising, this is disclosed throughout all relevant pages of the site. All trademarks, registered trademarks, and service marks mentioned on this site are the property of their respective owners. © 2022. All Rights Reserved.


All Health Web Magazine content is thoroughly reviewed and/or fact-checked by a team of health industry experts to ensure accuracy.

In keeping with our strict quality guidelines, we only cite academic research institutions, established health journals, or peer-reviewed studies in our content. You will be able to find links to these sources by clicking the numbers in parentheses (1, 2, etc.) that appear throughout our content.

At no time do we advise any of our readers to use any of our content as a substitute for a one-on-one consultation with a doctor or healthcare professional.

We invite you to contact us regarding any inaccuracies, information that is out of date or any otherwise questionable content that you find on our sites via our feedback form.