Some Yoga poses to help you lose weight

1. Sun Salutations (Surya Namaskar)

(a)How It Helps: This dynamic sequence warms up the entire body, increases heart rate, and engages core muscles, promoting calorie burn.

(b)Repetitions: Performing multiple rounds can help burn fat and improve flexibility.

2. Warrior II (Virabhadrasana II)

(a)How It Helps: Warrior II engages the core, thighs, and arms, helping to tone muscles and increase endurance.

(b)Hold Time: Hold the pose for 30 seconds to 1 minute on each side to build strength and stamina.

3. Chair Pose (Utkatasana)

(a)How It Helps: This pose targets the lower body, especially the glutes, thighs, and calves, while also engaging the core.

(b)Hold Time: Stay in the pose for 30 seconds or longer to feel the burn in the legs and strengthen muscles.

4. Boat Pose (Navasana)

(a)How It Helps: Boat pose strengthens the core, improves digestion, and helps with calorie burn by engaging the abdominal muscles.

(b)Hold Time: Try holding for 20-30 seconds and repeat for several rounds to feel the effects.

5. Plank Pose (Phalakasana)

(a)How It Helps: This pose strengthens the core, shoulders, and arms, promoting overall toning and fat burning.

(b)Hold Time: Hold for 30-60 seconds, working up to longer durations over time.

6. Bridge Pose (Setu Bandhasana)

(a)How It Helps: Bridge pose strengthens the glutes, back, and thighs and stimulates the thyroid, which supports metabolism.

(b)Hold Time: Hold for 30 seconds and repeat for 3-5 rounds to help tone muscles.

7. Cobra Pose (Bhujangasana)

(a)How It Helps: Cobra pose works the back, arms, and shoulders, improving posture and muscle tone.

(b)Repetitions: Repeat 5-10 times in a sequence, which helps strengthen the upper body and improve metabolism.

8. Bow Pose (Dhanurasana)

(a)How It Helps: Bow pose stretches the entire front body while toning the back, glutes, and thighs, helping with fat reduction.

(b)Hold Time: Hold for 20-30 seconds and repeat, engaging the core for added benefit.

9. Downward Dog to Plank Flow

(a)How It Helps: Moving between Downward Dog and Plank Pose creates a dynamic flow that raises the heart rate and engages the core, arms, and shoulders.

(b)Repetitions: Move between these poses for 1-2 minutes to build strength and burn calories.

10. Side Plank (Vasisthasana)

(a)How It Helps: Side Plank strengthens the obliques, core, arms, and shoulders, targeting the sides of the body for toning.

(b)Hold Time: Try to hold for 30 seconds on each side and work up to longer holds.

11. Twisted Chair Pose (Parivrtta Utkatasana)

(a)How It Helps: This twist engages the core, obliques, and legs, helping burn calories and improve digestion.

(b)Hold Time: Hold the pose for 20-30 seconds on each side to engage the muscles deeply.

12. Locust Pose (Salabhasana)

(a)How It Helps: Locust pose strengthens the back, glutes, and hamstrings, which helps tone and burn fat in these areas.

(b)Hold Time: Hold for 20-30 seconds and repeat for 3-5 rounds.

13. Crow Pose (Bakasana)

(a)How It Helps: This arm balance pose requires core and arm strength, which builds upper body muscle and enhances focus.

(b)Hold Time: Hold for 10-15 seconds, increasing duration gradually as strength improves.

14. High Lunge (Utthita Ashwa Sanchalanasana)

(a)How It Helps: High lunge engages the core, legs, and glutes, helping build lower body strength while raising the heart rate.

(b)Hold Time: Hold for 20-30 seconds on each side, working to increase strength and stamina.

15. Four-Limbed Staff Pose (Chaturanga Dandasana)

(a)How It Helps: This foundational pose strengthens the arms, shoulders, core, and legs, preparing you for more advanced poses.

(b)Repetitions: Move through Chaturanga in a flow (such as Vinyasa) to burn calories and improve muscle endurance.

16. Handstand (Adho Mukha Vrksasana)

(a)How It Helps: Practicing handstands engages the core, arms, and shoulders, and can significantly increase the heart rate, helping to burn calories.

(b)Practice Time: Aim to practice against a wall initially, holding for 5-10 seconds and gradually increasing as you build strength.

17. Reverse Tabletop (Ardha Purvottanasana)

(a)How It Helps: This pose strengthens the arms, glutes, and core while improving flexibility in the chest and shoulders.

(b)Hold Time: Hold for 20-30 seconds, focusing on lifting the hips to engage the glutes and hamstrings.

18. Standing Forward Bend with Elbow Hold (Uttanasana with elbows clasped)

(a)How It Helps: While this forward bend stretches the back of the legs, it also helps relax the mind, which can reduce stress-related weight gain.

(b)Hold Time: Hold for 1 minute while focusing on breathing deeply to release tension and calm the mind.