If you think yoga is only good for calming your mind, think again! Yoga can also help you lose weight. For those of you who are trying to burn fat and tone without using weights, yoga could be a great choice for you.

Incorporate the following yoga poses into your workout routine to help you lose weight:


Boat Pose

Building a strong core is essential for daily tasks. For example, you use your core when pushing a vacuum, carrying heavy objects, and sitting straight. Without a strong core daily tasks can be more difficult and you may suffer from back pain.

Boat pose is a popular yoga pose that strengthens your core. There are many different levels of boat pose as you get stronger in the pose.

How-To Perform Boat Pose

  1. Start by sitting with your knees bent and feet flat on the floor. Place your arms alongside you with your palms on the floor.
  2. Lift your arms until they are parallel to the floor.
  3. If you feel stable, lift your feet off the floor. You can start one foot at a time.
  4. Challenge yourself by straightening your legs.
  5. Hold for 10-20 seconds. Release to starting position. Perform three more sets.

boat pose


Extended Side Angle Pose

Extended Side Angle Pose is a standing pose that uses all the muscles in the body. You can burn fat in your legs, core, back, and arms.

How-To Perform Extended Side Angle Pose

  1. Start by standing with your legs in a wide V.
  2. Turn your right foot toward the front of the room. Bend into your right knee. Your right knee should be directly over your right ankle. Make sure it does not go over your ankle.
  3. Bring your right hand to the floor, next to your foot. Stretch your left arm overhead.
  4. Keep your abdominals tight. Pull your shoulder blades together.
  5. Hold for 10-20 seconds. Release to starting position. Switch sides. Do three sets on each side.

extended side angle pose


Warrior III

Warrior III is a balancing pose that also strengthens your legs, core, and back. You can use the wall to help balance. Regular practice can tone your hamstrings and core.

How-To Perform Warrior III

  1. Start by standing with your feet together and arms straight overhead. You can have a slight bend in your elbows.
  2. Lift your right leg as you tip your upper body forward like a teetertotter. Keep your right leg flexed with your hips square to the floor.
  3. Attempt to make your upper body and leg parallel to the floor. You can push your hands against a wall to help you balance.
  4. Hold for 10-20 seconds. Switch sides. Do three sets on each side.

warrior 3


Downward Facing Dog

Downward Facing Dog is one of the most popular yoga poses. Many practitioners return to this pose throughout a yoga class. It is often used to reset the practice.

The beneficial pose challenges your arms, shoulders, and back, along with stretching the entire backside of your body.

How-To Perform Downward Facing Dog

  1. Start on your hands and knees.
  2. Tuck your toes under and straighten your knees and elbows. You can keep a slight bend in your joints. Your body should form an upside-down V.
  3. Hold for 10-20 seconds. Do three sets.

downward facing dog



Three-Legged Dog

Three-Legged Dog is a variation of Downward Facing Dog. The pose opens your hips by lifting one leg at a time. By doing so, you are challenging your strength in your hips and legs.

How-To Perform Three-Legged Dog

  1. Start in a Downward Facing Dog Position.
  2. Lift your right leg, keeping your shoulders square to the floor.
  3. Bend your right knee and open your hips.
  4. Hold for 10-20 seconds. Switch sides. Do three sets on each side.

3 legged down dog



Plank pose is regularly used in Vinyasa Flow classes. It is a key element to Chaturanga which tones your legs, arms, core, and back. Improve your plank to optimize your Chaturanga.

How-To Perform Plank

  1. Start on your hands and knees. Tuck your toes under.
  2. Lift your knees and straighten your legs behind you. Your feet should be approximately a fist width apart.
  3. Keep your abs engaged. You can have a slight bend in your elbows.
  4. Hold for 10-20 seconds. Switch sides. Do three sets on each side.

plank pose

Crow Pose

If you are new to yoga, arm balances can seem very intimidating. Crow Pose is the introductory arm balance. Regular practice strengthens your arms, hip flexors, wrists, and core. Crow pose can also improve coordination and posture.

How-To Perform Crow Pose

  1. Start by standing with your arms by your side and toes together. Separate your heels slightly.
  2. Bend your knees and place your palms flat on the floor. Bend your elbows. Place your knees on your elbows or forearms.
  3. Lean forward, putting your weight on your hands. Try lifting your toes off the ground. You can start with one foot on the ground.

Crow Pose