Find Your Zone: Yoga Poses That Promote Weight Loss

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Did you know that every year self-improvement (including “Weight Loss”) is ranked number 1 on people’s New Year’s resolution lists? Try these Yoga Poses to help jumpstart your weight loss goals:

Warrior 2 for weight loss

a. Stand tall with toes facing forward and feet hip-width apart.
b. Take a big step back with the right foot.
c. Push the right heel back so that you’re pigeon-toed.
d. Turn your upper body to the right and inhale as you extend your right arm forward and left arm back. The palms can face down or up.
e. Allow your gaze to go slightly past the left fingertips.
f. Stay in Warrior 2 for as long as you can, and then increase your time in the pose by 1 breath (1 breath = Inhale and Exhale) each time.

Benefits: Strengthens and stretches the legs and ankles, stimulates the abdominal organs and increases stamina.

 

Twisted chair pose for weight loss

a. Inhale as you stand with toes facing forward and feet hip-width apart.
b. As you exhale, bring the hands to prayer position and bend the knees while pushing the hips back, being mindful to keep the knees stacked above the ankles.
c. Take one inhale in this Chair Pose.
d. As you exhale, twist your upper body to the right and place the left elbow on the outside of the right thigh. Keep the back as straight as you can.
e. Stay in this twist for 5-6 breaths, and repeat on the other side.

Benefits: Strengthens the legs and core, improves circulation and digestion.

 

Plank pose for weight loss

a. Start on your hands and knees, with hands about shoulder-width apart and knees about hip-width apart, directly underneath or slightly behind the hips.
b. Take the knees off the floor as you straighten your legs. Keep the heels off the floor.
c. Pull the belly button in toward the spine to keep the core active.
d. Stay in Plank for as long as you can, and then increase your time in the pose by 1 breath each time.
Modification: If you have wrist pain or weakness, place your elbows and forearms on the ground.

Benefits: Strengthens the entire body especially the core, improves circulation.

 

Boat Pose for weight loss

a. Sit on the floor with your legs slightly bent and palms slightly behind the hips on the floor. Inhale as you straighten your back.
b. As you exhale, begin to lean back as you lift the bent legs and feet off the floor.
c. Straighten the legs and stretch the arms alongside the legs, keeping them parallel to the floor.
d. Stay in Boat Pose for as long as you can, and then increase your time in the pose by 1 breath each time.
Modification: Keep the knees bent and feet parallel to the floor.

Benefits: Strengthens the abs, hip flexors and the spine, improves digestion and stimulates the kidneys and thyroid glands.

 

Seated spinal twist for weight loss

a. Sit on the floor with your legs straight out in front of you.
b. Bend the right leg and place the right foot on the inside of your left knee or thigh.
c. Place the right fingertips behind you like a kickstand, and place your left elbow on the outside of the right knee.
d. As you inhale, gently push through the right fingertips as you straighten the spine.
e. As you exhale, twist your upper body to the right, making sure the right knee is pointing up toward the ceiling (and not flopping outward).
f. Stay in this twist for 5-6 breaths, and repeat on the other side.

Benefits: Strengthens the spine, improves digestion, and helps to reduce abdominal fat.

Jheni Solis, Fabletics Master

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9 Responses
  • Fabletics
    January 24, 2016

    Thanks for posting this, Jheni! -Nikki M.

  • Crystal Zakri
    January 25, 2016

    I’m so sorry WARNING! Carry on reading! Or you will die, even if you only looked at the word warning! Once there was a little girl called Clarissa, she was ten-years-old and she lived in a mental hospital, because she killed her mom and her dad. She got so bad she went to kill all the staff in the hospital so the More-government decided that best idea was to get rid of her so they set up a special room to kill her, as humane as possible but it went wrong the machine they were using went wrong. And she sat there in agony for hours until she died. Now every week on the day of her death she returns to the person that reads this letter, on a monday night at 12:00a.m. She creeps into your room and kills you slowly, by cutting you and watching you bleed to death. Now send this to ten other pictures on this one site, and she will haunt someone else who doesn’t. This isn’t fake. apparently, if u copy and paste this to ten comments in the next ten minutes u will have the best day of ur life tomorrow. u will either get kissed or asked out, if u break this chain u will see a little dead girl in your room tonight. in 53 mins someone will say i love you or im sorry rip

  • Emma Cummings
    January 25, 2016

    I love these deep lunges!

  • Tiffany Yount Winfrey
    January 25, 2016

    Don’t they feel good?!

  • Lovecharlove LR
    January 25, 2016

    I’m so sorry WARNING! Carry on reading! Or you will die, even if you only looked at the word warning! Once there was a little girl called Clarissa, she was ten-years-old and she lived in a mental hospital, because she killed her mom and her dad. She got so bad she went to kill all the staff in the hospital so the More-government decided that best idea was to get rid of her so they set up a special room to kill her, as humane as possible but it went wrong the machine they were using went wrong. And she sat there in agony for hours until she died. Now every week on the day of her death she returns to the person that reads this letter, on a monday night at 12:00a.m. She creeps into your room and kills you slowly, by cutting you and watching you bleed to death. Now send this to ten other pictures on this one site, and she will haunt someone else who doesn’t. This isn’t fake. apparently, if u copy and paste this to ten comments in the next ten minutes u will have the best day of ur life tomorrow. u will either get kissed or asked out, if u break this chain u will see a little dead girl in your room tonight. in 53 mins someone will say i love you or im sorry rip

  • Becky Pfennig Davis
    January 26, 2016

    I love the pose she is in! Great hip flexor stretch!

  • Shelley Wrate
    January 26, 2016

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  • Shelley Wrate
    January 26, 2016

    Please check online reviews before you buy anything from this company!!!!!

  • Sravanthi Reddy
    May 9, 2016

    Thank you for sharing such detailed article of the poses, I was searching something like this. I am already following yoga for weight loss and I would add these poses in my routine. Here are the poses I am doing everyday. 
    https://www.youtube.com/watch?v=cHZa0hY-Xjg