10 Yoga Poses that can Lose Your Weight

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1. Child’s Pose

Kneel, then take your knees wide and big toes to touch.

Walk your hands forward until your forehead rests softly on the floor.

Take deep, steady inhales and exhales for about 3-5 breaths as you let go of distraction and focus on your yoga practice.

2. Tabletop

Rise from Child’s Pose to Tabletop, with your shoulders stacked over your wrists and your hips stacked over your knees.

Place equal weight through your palms and knees, relax your feet, engage your abdominal muscles and lengthen your spine.

Gaze is down between your palms.

(Hint: if this bothers your knees, place a towel or the folded edge of a yoga mat beneath your knees for extra support.)

3. Cat Pose

Press into your palms to round your upper back, as if a string were pulling the middle of your back toward the ceiling.

Drop your head, tuck your chin toward your chest and draw your belly toward your spine.

4. Cow Pose

Lower your belly and lift your chest.

Stay grounded through your hands as you broaden your shoulders. Lift your gaze upward or forward and gently arch your lower back.

Draw your shoulders away from your ears.

Alternate between Cow and Cat two or three times.

5. Downward-Facing Dog

Walk your hands an inch or two forward, tuck your toes and lift your hips up and back into Downward-Facing Dog.

Your knees may stay slightly bent; aim to lower your heels toward the floor.

Press firmly through all ten fingers—especially the space between thumb and index finger—and through your arms while lifting your hips up and back.

Stay for 3-5 breaths.

6. Forward Fold

Slowly walk your feet toward your hands, keeping them hip-width apart.

Soften your knees, let your head hang heavy, and fold your torso over your thighs, allowing your hands to rest on the floor or on your shins.

Give your upper body a rest. Notice how it feels to bend or straighten your knees while honoring any stiffness or tension in your body.

Hold for a few breaths.

7. Halfway Lift

On an inhale, place your hands on your shins and lift your chest until your spine is parallel to the floor.

Breathe here as your body forms a long, straight line from the crown of your head to your tailbone. Engage your core and lengthen through your torso. Gaze down to keep the back of your neck long and safe.

Exhale to return to Forward Fold and repeat.

8. Tadasana (Mountain Pose)

Sweep your arms overhead as you stand tall.

Distribute your weight evenly through both feet, firm your legs and lift your chest.

Soften your shoulders away from your ears and stretch your fingertips toward the ceiling, palms facing each other.

Your body forms one long line of energy: shoulders stacked over hips, hips over heels.

Breathe for 3-5 counts, close your eyes and set an intention for your day.

9. Side Stretch

Exhale as you reach to one side, keeping weight balanced through both feet.

Return to center, then stretch to the opposite side. Engage your core to protect your lower back.

Reach only as far as you can while keeping your breath smooth and easy; avoid crunching into either side.

Repeat two more times for a total of three stretches on each side.

10. Mini Backbend

Return to Tadasana for a gentle backbend: bend your elbows out to the sides at shoulder height like a goalpost, then lift your chest and chin.

Keep the front of your body, quadriceps and core strong.

Draw your shoulder blades down your back as you open your heart toward the ceiling.

Stay for one breath, then return to neutral standing.

Yoga Is Good for Health

Most people think of yoga as a practice that calms the mind, but its benefits go far beyond relaxation. When practiced with consistency and dedication, yoga can help you lose weight and stay fit. Although yoga generally burns fewer calories than high-intensity workouts, many dynamic yoga classes performed at a moderate to vigorous pace can make you sweat just as much as other forms of exercise.

In addition to supporting weight loss, yoga helps reduce stress—one of the leading contributors to weight gain. Regular practice leaves you feeling relaxed, refreshed and focused. By uniting mind, breath and body, yoga releases accumulated tension and brings greater balance to everyday life.

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