10 Min Weight Loss Yoga Sequence

We all wake up in the morning with the best intentions, but sticking to even the simplest plan can be challenging without awareness. In this post, I’ll share a straightforward yoga routine that can improve focus and aid in weight loss.

Weight loss has become an increasing obsession and a mental challenge for many. The struggles are real, often leading individuals to push limits and, unfortunately, develop negative feelings towards their bodies. While some believe that yoga doesn’t contribute to weight loss due to its emphasis on stretches rather than calorie burning, the gradual stretching and strengthening of muscles and tissues can eventually result in an overall toned appearance.

Encourage a slow start for students, helping them understand their bodies and limitations. Patience is key—losing weight gradually has a more significant impact without harming muscles or depleting essential minerals.

For optimal results, incorporate this yoga sequence into your morning fitness routine. This can also help curb food cravings throughout the day. Practice the sequence for two rounds and conclude with Savasana (Corpse Pose).

1. Child Pose (Balasana)

  • Begin by sitting on your heels with knees on the mat. Rub your palms together and place them on your eyes.
  • Inhale, open your eyes, straighten your back, and do neck stretches.
  • Exhale, place hands on heels, and raise the spine, bringing the face towards the floor.
  • Stretch, pull in the tummy, and exhale. Stay for about 4 breaths, feeling the spine expand.

2. Locust Pose (Salabhasana)

  • Release from Balasana and lie on your stomach, stretching arms and legs.
  • Inhale, raise upper and lower body about 30 degrees, balancing on the lower abdomen and pelvis.
  • Maintain for 6 breaths, deepening the stretch with each exhale.
  • Release, place palms on the floor, and repeat after a few breaths.

3. Downward Facing Dog Pose (Adho Mukha Svanasana)

  • Place palms close to your chest, inhale, raise the body, and exhale, forming an inverted V.
  • Pull in the tummy, stay for 6 breaths, and tighten buttocks and tummy.
  • This pose aids in reducing fat at the tummy, chest, and bust.

4. Warrior Pose I (Virabhadrasana I)

  • From Downward Dog, bring the left foot forward, bend the knee, and raise arms in Namaste.
  • Inhale, raise arms above the head, exhale, and stay for 6 breaths.
  • This helps tone muscles and reduce fat around the abdomen.

5. Reverse Warrior Pose (Viparita Virabhadrasana)

  • Continue from Warrior I, extend the left arm behind, and stretch the right arm to the right calf.
  • Inhale, expand and extend the stretch for 6 breaths.
  • This pose works on chest, shoulders, and abdominal fat.

6. Extended Triangle Pose (Utthita Trikonasana)

  • Inhale, bring the body up from Reverse Warrior, exhale, bend at the hip to the left, and reach for the left foot.
  • Stay in balance for 4 breaths, working on side muscles of the back and chest.

7. Intense Leg Stretch Pose (Prasarita Padottanasana)

  • Release from Triangle Pose, bring feet out at 90 degrees, inhale, stretch the spine, and exhale, bringing the upper body down.
  • Stay for 8 breaths, feeling the stretch in inner thighs, lower back, and buttocks.

8. Garland Pose (Malasana)

  • From Intense Leg Stretch, raise the body, inhale, and adjust the feet closer.
  • Inhale, expand the spine, bend the knees, and bring the body down, sitting on the feet with palms in Namaste.
  • Stay for 6 breaths, pressing elbows towards the knees and pulling in the tummy.
  • This pose effectively targets belly fat, thighs, and hips.

Gaze up if possible and stay focused on the core