Weight Loss: 9 Super Easy Yoga for Overweight Beginners

“Explore the world of easy yoga for overweight beginners with our 9 extremely simple asanas. Start your weight loss journey today with accessible yoga exercises.”

Image by diana.grytsku on Freepik


“Hey, overweight beginners, ready to find your weight? Yoga is here to make your weight loss journey easier!”

Yoga is an age-old practice that incorporates physical, mental and spiritual elements. Originating in ancient India, it combines asana, breathing techniques and meditation to promote overall well-being. From increasing flexibility and strength to reducing stress and improving mental clarity, yoga offers a path to physical fitness and inner peace. Its adaptable nature makes it accessible to people of different ages and fitness levels, promoting a harmonious balance between body and mind.

Yes, yoga can aid in weight loss. It promotes mindfulness, reduces stress, and improves flexibility and strength. It can further develop your serious physical abilities, detoxify your body, bring general glow, reduce weight, and bring many positive changes in your life that you cannot even imagine.

However, which yoga pose is really effective for weight loss?

Now, this is considered a fair question. Your method of losing weight depends on the type of yoga you choose. The poses you do, which stretch and move your body in different ways, have the strongest effect on your weight loss. Our yoga expert has compiled a list of 12 yoga asanas that can be really helpful in losing weight, but they will only work well if you do them regularly.

List of yoga poses for Overweight Beginners

Standing Forward Bend:

For those seeking a slim and toned waist, consistent practice of this weight loss yoga pose within the scope of easy yoga for overweight beginners is important. By engaging your abdominal muscles, it exerts pressure and helps in the calorie burning process, making the stomach flatter and more attractive.


  • Relieves stress
  • Stretches hamstrings
  • Calms mind
  • Improves circulation
  • Soothes headache
  • Lengthens spine

How it Works: Standing Forward Bend is a gentle warm-up pose that beginners can try to become more flexible. When you bend forward, it stretches your leg and hip muscles, which can improve blood circulation and make your heart beat a little faster. Stay in this position for a short time to let your energy flow. It is good for making your stomach flat and giving strength to your legs.

As you bend down, pull in your stomach for about 10-15 seconds and exhale when you feel like stopping. First repeat this pose 2-5 times, and then gradually do it more for quick results. Rest for about 5 seconds between each asana. If you are just starting out, this is a simple and great yoga pose to help you lose weight.

yoga asan
Image source: Freepik (Standing Forward Bend)

Precautions: Pregnant women are also advised to avoid this asana. If you have a spinal disc disorder, it is best to avoid this pose.

Half Moon Yoga Pose:

For overweight beginners, yoga can significantly increase stability and promote balance. An excellent yoga pose to consider is Half-Moon Pose, which can be especially effective in aiding weight loss around the thighs and abdominal area.


  • Aids digestion
  • Improves balance
  • Tones the stomach
  • stretches the edges
  • Strengthens legs
  • Opens the shoulders
  • Increases coordination

How it works: In the beginning, achieving balance may be a challenge, but consistent effort will yield beneficial results. Over time the effect of the pose becomes increasingly gratifying. This asana effectively stretches your abdominal and thighs muscles, which helps in burning fat. Prolonged engagement with this posture can speed up the fat burning process of your body.

Hold the pose for 5 to 10 slow, deep breaths. For beginners, using a wall for support can help achieve better balance.

Precautions: Avoid doing this posture if you experience headache, insomnia or diarrhea. In case of neck injury, avoid turning your face towards the upper arm; Keep your gaze forward. Prioritize practicing within your individual capabilities and limitations.

Sun Salutation

Discover the art of Surya Namaskar, an invigorating and easy yoga sequence for overweight beginners. Embark on a holistic journey towards wellness by gently moving through rejuvenating poses that promote flexibility, strength and inner harmony.


  • Total Body Exercise Cardiovascular Health,
  • Total body workout
  • Stress Relief
  • Improves digestion
  • joint mobility
  • Mind-body connection

How it works: Surya Namaskar involves a comprehensive stretch of the entire body, involving a variety of muscles to maximize flexibility. This intense stretch infuses fresh solar energy, clearing mental and emotional blockages. Repetitions of the entire cycle are related to weight loss – increasing repetitions results in greater weight loss.

A complete cycle of Surya Namaskar (right and left legs) involves 12 yoga postures, which takes only 30-40 seconds. This means 2 rounds per minute. Aim to do as many rounds as possible for 10 minutes or more. However, be careful initially to prevent strain, focusing on building flexibility and strength before advancing to higher levels.

Precautions: Pregnant persons should avoid practicing this posture. People with spinal cord problems or injuries should also avoid doing it. People suffering from high blood pressure, heart disease, hernia or menstruation should stay away from this asana.

Cobra Pose:

Begin your journey to rejuvenation with Cobra Pose, a gentle and accessible yoga asana designed for overweight beginners. Experience the soothing stretching and strengthening benefits when you engage in this simple yet effective exercise that promotes flexibility and overall well-being.


  • Strengthen your buttocks
  • Helps your chest, lungs and heart feel open
  • Soothe back pain
  • Reduce stress and fatigue
  • Improvement in menstrual irregularities
  • Increase flexibility
  • Weight loss, especially belly and abdominal fat
  • Improves digestion
cobra yoga pose
Image Source: Freepik

How it works: Cobra pose is renowned for its ability to target and tone the abdomen, thereby aiding in reducing belly fat. Additionally, it provides relief from back and neck discomfort by effectively stretching these areas. Gradually increase your holding period to accelerate weight loss. Consider including a 10-second pause between poses to give your muscles a moment to rest.

Precautions: If you feel slight discomfort during stretching, take rest. Avoid this pose if you are pregnant or suffering from a back injury.

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Downward Facing Dog

Aimed at making yoga accessible to overweight beginners, Downward Facing Dog is another simple asana for weight loss. The key is to lift your body by lightly pulling it in an upward direction, insisting on a straight approach.


  • Increase arm and shoulder strength,
  • Increase cerebral blood flow, cool the nervous system
  • Promote bone strength
  • Boost facial blood flow for glow
  • Aids in weight loss
  • Increase flexibility

How it works: This pose involves lifting your body weight on both arms, effectively increasing arm muscle strength by targeting arm fat. It provides a great way to tone and shape your arms and biceps.

This is a simple yoga pose for weight loss, which may not give fast results but definitely lays the foundation for more effective poses. Practice this at least five times, gradually increasing the repetitions to increase flexibility and pave the way for further progress.

Precautions: Avoid doing this posture if you have carpal tunnel syndrome. Pregnant women should avoid it or practice under expert supervision. Persons with old back, hip, shoulder or arm injuries should also avoid doing this posture.

Chair Pose

Encapsulating the essence of “Easy Yoga for Overweight Beginners”, sitting on an imaginary chair may initially cause a little discomfort, as it engages the muscles deeply and demands considerable energy. Persistence is key as you increase your duration in this pose, which is dedicated to promoting weight loss in the thighs and lower abdominal area.


  • Sculpt thighs, ankles and knees
  • Increase physical balance
  • Strengthen the lower back and torso
  • Stimulate the heart, diaphragm and abdominal organs
  • Reduce thigh fat
  • Tone glute muscles

How it works: This modified squat version targets and tones your thighs and hip muscles. Sitting on an imaginary chair, it increases blood circulation throughout the body and demands constant energy to maintain the posture. Initially remain in this position for 3-4 breaths or 15-30 seconds. Consistent practice will increase your stamina and overall physical abilities over time.

Precautions: Avoid doing this pose if you have chronic knee pain, arthritis, or damaged ligaments. Avoid exercising if you are experiencing headaches or insomnia. Use caution during menstruation or if you are suffering from lower back pain.

Boat Pose:

Discover the transformative Boat Pose, a dynamic yoga pose that plays a vital role in your weight loss journey. By engaging the core muscles and promoting balance, this pose ignites calorie burning and strengthens the abdominal area, making it an effective addition to your weight loss routine.


  • Increase digestion
  • Sculpt abdominal muscles
  • Activate kidneys, thyroid and intestines
  • reduce stress
  • Strengthen spine and hip muscles

How it works: In this pose, your midriff acts as the foundational point to balance the weight of your entire body. Although this may pose an initial challenge, consistent practice proves valuable, especially for targeting stubborn belly fat. Gradual mastery can lead to a toned tummy and noticeable changes. Hold the pose for 15-20 seconds initially, gradually increasing both duration and repetitions over time.

Precautions: Pregnant women are also advised to avoid this asana. Persons suffering from insomnia, hernia or spinal cord injury should avoid practicing it.

Upward Plank Pose

This mudra increases inner strength and helps in removing emotional blockages from the heart.


  • Increase leg, back, triceps and wrist strength
  • Expand the chest, shoulders and abdomen
  • Target arm fat burning
  • Promote mental and nervous relaxation

How it works: Commonly known as spiritual lightning pose, it enables your heart to soar. The main balance of the body on the wrists puts adequate pressure on the arms, which helps in reducing arm fat through fat burning. Maintain this posture for 30-60 seconds, initially repeating it 2-5 times. Beginners should start with low repetitions and gradually increase it. Take a 10-second break between poses to rest.

Precautions: If you are suffering from a wrist injury, it is best to skip this pose. For neck injuries, it is advisable to avoid this posture; If the injury is minor, consider practicing under expert guidance with your head supported against a wall or chair.

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Wheel Pose

This yoga pose has positive effects on the mind, body, emotions and fat, promoting increased happiness and fearlessness through increased awareness.


  • Strengthen arms, stomach, legs, shoulders and chest
  • Increase respiration
  • Improves nervous system health
  • Balance hormonal secretion
  • Strengthen hip muscles and flexibility
  • Remove emotional and mental barriers

How it works: This pose focuses on whole-body flexibility, stretching the shoulders, wrists, hips, midsection and quadriceps, providing comprehensive strengthening of various parts of the body, with special emphasis on the midsection and thighs. Is. Try holding this pose for an underlying duration of 10-20 seconds, dynamically increasing both time and repetitions to accelerate weight loss. Take 5-10 second breaks between postures to rest your muscles.

Precautions: Avoid exercising if you experience high blood pressure or headaches. Avoid this pose if you have wrist tendonitis or carpal tunnel syndrome. If you feel any discomfort in your lower back, come out of the pose immediately.

Here are some key points to keep in mind before starting any yoga pose for weight loss:

Always listen to what your body can do and don’t push too hard. If you have health concerns, talk to your doctor before starting yoga. For pregnant women, it is really smart to get guidance from experts or yoga experts before starting.

Keep in mind, yoga probably won’t get you fit faster, yet it’s really important to be predictable. Do yoga frequently and eat a proper diet with lots of natural products, vegetables and fiber-rich food sources.

Minimize the consumption of junk and oily foods.

Also, consider incorporating detox drinks, artificial waters, weight loss smoothies and juices into your yoga routine for enhanced results.

When you do everything together, you will see extraordinary changes in your weight loss efforts. You can provide us your progress and stay connected. Take care of your well-being!

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