Are you excited to know about 20-minute yoga for weight loss? The practice of yoga is famous worldwide for physical, mental, and spiritual development, after all, it’s the way to healthy living. Several studies have also proved that altogether the yoga exercises can help in burning calories and preventing weight gain. Moreover, yoga can also help you in developing your muscle tone and improving your metabolism.
Hence, we have made a list of 8 beginner-level yoga poses that can be a part of your effective and easy 20-minute yoga for weight loss.
Goddess Pose: A must try 20-minute yoga for weight loss
On the whole, this pose is known by many names- fierce angle pose or the utkata konasana. This posse can strengthen the calves, quadriceps, inner thighs, core, shoulders, arms, and upper back. It stretches the hips, groin, and chest also. The pose heats the body and increases circulation. It also integrates the upper and lower body energy into the center. This is why the goddess pose should be an important part of your 20-minute yoga for weight loss.
To do the goddess pose, stand with your feet three feet apart. In the first place, turn your toes outwards and your heel inwards, making a V with your feet. While exhaling, bend your knees while keeping your thighs parallel to the ground and bring your hips in line with your knees. Straighten your arms along your shoulder and then bend your elbows such that your fingertips point upwards. Keep your spine straight and your fingertips spread apart to keep your core active. Stay in this pose for 45 seconds and then relax.
Warrior III Pose
Warrior III pose is also known as the airplane pose or Virabhadrasana III. It can be a part of your 20-minute yoga for weight loss because it reduced the stubborn hip fat. In addition to that, this pose also reduces stiffness, enhances blood flow, tones thighs, aids digestion, builds stamina, and develops coordination.
To begin the pose, stand with your feet hip-distance apart. Furthermore, make sure that your feet are well planted on the ground. As you inhale, lift your arms up above your head and join your palms. Once you exhale, begin to lift your right leg straight behind you. As you do this, your weight should shift to your left leg, which should be planted tough on the ground. Slowly move your torso parallel to the ground. Keep your neck down and look at the floor. Your right leg and your upper body should be parallel to the ground while your left leg supports your weight. Stay in this position for 45 seconds and then slowly come back to the initial position by bringing your right leg down. Now repeat the same with the other side to complete a set.
Another very common and effective part of any 20-minute yoga for weight loss is the plank pose. The basic plank pose is also known as dandasana or kumbhakasana. Moreover, it tones the core muscles, strengthens the arms, lengthens the spine, and improves posture.
To do a simple plank, you lie down facing the ground. Keep your arms under your chest and shoulder-length apart. As you breathe in, you gently lift your body up on your toes and arms to make it parallel to the ground. Hold this position for 45 seconds as you continue to breathe. Then return to the initial pose and relax.
Crow Pose: Most effective 20-minute yoga for weight loss
Also known as the crane pose or the bakasana, the crow pose strengthens and tones the core and shoulder muscles. It builds up the upper arms, forearms, and wrists. It also reduces the fat on the torso while stretching the back and groin. Moreover, this pose can also enhance your balance and coordination.
Begin by standing upright with your legs 3 feet apart and your arms at your side. Come into the squat position by bending your knees and lowering your hips. Now bring your torso forward and put your upper arms inside your knees. Keep them at a shoulder-length distance from each other. Now, lean forward and keep your knees at the back of your upper arms. As you continue to lean forward, lift your feet off the floor and join your toes together. Try to balance your torso and legs on the back of your upper arms. Now, keep pressing your palm evenly on the ground and straighten your elbows. It’s equally important to hold this position for 45 seconds and then return to normal.
Boat pose is also known as the naukasana pose. Its many benefits should make it an important part of your 20-minute yoga for weight loss. It strengthens the abdominal muscles, improves the functioning of the kidneys and liver, acts as a destresser, rectifies back problems, enhances blood circulation, and balances the hormonal system.
Begin this pose by sitting with your knees bent and your feet flat. Lift your feet and bring your shins parallel to the ground. This is the half boat pose. Now, straighten your legs to a 45-degree angle without bending your upper body. Your legs and your upper body will form a V-shape. Next, straighten your arms till they are parallel to the floor. Stay in this position for 45 seconds and then exhale and relax.
Extended Side Angle Pose
Overall, the extended side angle pose is traditionally known as utthita parsvakonasana. The pose strengthens the legs, knees, and ankles. It relieves stiffness and aches. And is known to be a solution for constipation, infertility, and menstrual discomfort. In addition to all this, it also tones the abdominal muscles.
To begin this pose, stand with your legs wide apart and with your arms sideways. Turn your right toe outwards and your left toe inwards. Bend your right leg towards a 90-degrees angle such that your right thigh is parallel to the floor. Touch your right palm on the floor such that it is right next to your right foot. Lift your left arm up towards the ceiling. Look towards the ceiling. Hold this pose for 45 seconds and then relax.
Upward Plank Pose
Upward plank pose or purvottanasana is the reverse of the simple plank. Moreover, it strengthens the arms, wrists, and legs while stretching the shoulders, chest, and front ankles. Consecutively, all this makes it an essential part of our 20-minute yoga for weight loss.
Firstly, sit with your legs straight and your hands behind your hips with your fingers pointing towards your toes. Secondly, bend your knees with your feet pressed on the floor and your toes turned inwards. Now lift your hips until you come into a reverse tabletop like position. Additionally, your torse and thighs should be parallel to the ground, and shins and arms should be perpendicular. So, keep your hips where they are and slowly straighten your legs one at a time. All in all, you have to stay in this position for 45 seconds and then relax.
Wheel Pose: The best 20-minute yoga for weight loss
Moreover, an important part of our 20-minute yoga for weight loss, this pose is known by many names- the bridge, chakrasana or urdhva dhanurasang. It is a common beginner-level pose that is also used is several advanced yoga asanas. Furthermore, it expands the chest and lungs while working on the hip and abdomen muscles. Generally speaking, it also strengthens the glutes, hamstrings, and back and stimulates the thyroid and pituitary glands.
Firstly, lie on the floor with your knees bent and our feet on the floor. Place your palms on the ground behind your ears with your fingertips facing your shoulders. Then, lift your hip off the ground and bring the crown of your head towards the ground. Additionally, draw your shoulder blades down your back while keeping elbows in line with your shoulders. Lastly, press into your feet and hands equally. Hold this pose for up to 45 seconds with long breaths. Lower down and rest.