Top 10 Yoga Workout Videos to Lose Weight

What if you could get the ideal workout that could not only help you lose weight but improve your flexibility and balance too? You can get all of that and more these yoga workout videos to lose weight.

Yoga helps you lose those extra pounds in several ways.

First, you have the exercise itself which can offer some challenges for both with strength and agility.

Then, there is the pace. While you may think of yoga as a slow practice, you can ramp up the speed to add a cardio element that will burn calories quicker as an aerobic activity.

Yoga also supports other forms of exercise to improve your performance for rapid weight loss even when you’re not on the mat. It tones your core muscles while improving your flexibility so that you can work harder for a greater calorie burn.

Yoga poses emphasize the role of the breath in each position. This controlled breathing can help you experience these moves fully while providing additional health benefits.

A study by the Government Medical College in India found that pranayama or breath control improved cardiovascular functions in just one week of regular practice. It’s a nice perk in addition to the weight loss (1).

We’ve rounded up 10 yoga workout videos that can help you achieve your weight loss goals. Each one offers a different challenge, but all have a core element to them.

The benefit of yoga for weight loss is that it helps strengthen your muscles, so they actively burn calories even when you’re at rest. Muscle burns more energy than fat tissue, and thus, a better return on your efforts.

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1. Dolphin Plank Pose

The dolphin plank pose is a modification of the familiar plank pose. These poses offer a better way to work your core for maximum calorie burn.

You can begin in plank pose or by lying belly down on your mat. Slowly raise your body on your forearms and toes as you hold the position.

Breathe normally during the move. In addition to strengthening your arms and abs, you may find this pose very relaxing as you work up from 10 seconds to a full minute.

See the move here.

2. Boat Pose

The boat pose is one of those moves that will remind you of the muscles you didn’t realize you had until you feel the burn. It focuses on the core and hip flexor muscles.

Start by sitting on your mat with legs extended out in front of you. Then, prepare to get into the pose by placing your hands beside your hips and tilting yourself back onto your hip bones.

Next, bend your knees and slowly straighten them to a 45-degree angle as you extend your arms out in front of you with your palms facing. You can use a yoga strap around your feet if you have difficulty staying in the position.

We’ll admit it. This one is tough, so start small with 10 seconds and work your way up to a full minute.

See the move here.

3. Downward Dog Pose

When you think of yoga, the downward dog pose is probably one of the first asanas you can recall. It’s a memorable pose and one that targets several muscles groups for weight loss.

These types of exercises help you do both aerobic and strengthening in one session for optimal training and conditioning. Current physical activity guidelines from the Office of Disease Prevention and Health Promotion call for 150 minutes of moderate aerobic exercise and two sessions of strength training each week.

Begin on all fours. Then, lift your knees off of your yoga mat as you bring your hip upward as you place your heels flat on the floor, holding for 30 seconds.

See the move here.

4. Warrior II Pose

Warrior II pose is one of a group of asanas that differ in the position of your arms and balance. Adding variation to your workout is an effective way to break out of an exercise rut and to stay on track with your weight loss goals, explains Mayo Clinic.

Begin by standing tall with your feet hip-distance apart. Then, turn your left foot 90 degrees so that it’s pointing away from you.

Extend your right leg forward, bending your knee without allowing it to extend beyond your right foot. Hold your arms parallel to the floor with your right arm extending forward and your left arm going back.

Hold this position for at least 10 seconds and work up to 30 seconds. Repeat on the other side for a move that will strengthen your legs and provide a gentle stretch for your shoulders and chest.

See the move here. Follow it up with Warrior II and Warrior III.

5. Side Plank Pose

The side plank pose targets your oblique muscles. It will also strengthen your arms while engaging your core for balance.

Start in plank pose. Then, take your right hand off of the floor as you swing it upward and shift your weight to your left side.

This move isn’t the easiest of poses, but it’s one of the best yoga poses for the abs! Try to hold the position for 15 seconds before switching to the other side.

See the move here.

6. Chair Pose

The benefit of an asana like chair pose is that it engages the large muscles of your lower body. That will result in a greater calorie burn as your body strives to keep them full of energy.

This pose is deceptively easy—until you try it. Begin by standing tall and raising your hands above your head.

Depending on your arm flexibility, you can keep them parallel or bring your palms together. Then, you will bend your knee until your thighs are as close to parallel to the floor as you get and hold for 30 seconds.

This move will work your arm and leg muscles. It will also give your shoulders and chest a pleasant stretch.

See the move here.

7. Eagle Pose

Eagle pose packs a lot of benefits into one move. It will test your balance and endurance while improving flexibility in your upper and lower body.

Begin by standing tall with your arms extended in front of you. Then, cross your right arm over your left as you bend your elbows toward your body.

At the same time, place your left foot around your right ankle so that you’re balancing on your right foot. Hold for at least 15 seconds, then switch to the other side.

See the move here.

8. Lord of the Dance Pose

Different yoga postures target specific core muscles, explains a study by the University of Miami. The lord of the dance pose is one that will put your abs to the test for a pose that will challenge your balance.

Stand tall with your weight evenly balanced. Then, shift it to the right as you bring your left leg behind you.

Tilt forward as you reach back with your left hand to get a hold of your left foot. Extend your right arm forward in front of you, holding the position for 10 seconds or more before switching to the other side.

See the move here.

9. Wide-Legged Forward Bend

The real benefit of the wide-legged forward bend is that it supports all of the other moves we’ve identified for weight loss. It increases your flexibility so that you can deepen the poses of the other asanas.

Begin by standing with your feet about three foot apart with your hands on your hips. Then, fold forward making sure to bend from your hips and not your waist.

Clasp your hands behind your back. The full pose calls for placing your head on the ground.

If you find this difficult, you can use a yoga block to rest your head instead. Hold the position for up to a minute, using your hands to help you get upright again.

See the move here.

10. Locust Pose

The locust pose is an excellent way to build strength in your back to support your core muscles. It can also provide some welcome lower back pain relief.

Start by lying on your belly on your mat. Keep your arms at your side as you lift your upper body off of the floor.

Raise your arms and squeeze your shoulder blades together. Keep your head facing forward as you hold the position for 30 seconds.

Release the position slowly to avoid straining your back. The essential thing to remember about yoga is that you must do the poses correctly in order to avoid injury, explains Dr. Rachel Rohde, a spokeswoman for the American Academy of Orthopaedic Surgeons.

See the move here.

While yoga isn’t a typical cardio workout, it can help you lose weight because it engages so many muscles. Even simple moves like mountain pose challenge your body.

Poses involving balance work your abs for an even greater calorie burn. As a bonus, you strengthen your body so that you can get that sculpted look.

If you’d like a full yoga workout program designed to get you flexible and even lose some weight, make sure to check out our Yoga Fat Loss Bible for Beginners.

It comes with everything you need to get started, including a 50-fat burning yoga poses with photos and instructions, 6-week workout plan, meditation guide, flexibility guide, and more!

Get started losing weight with yoga today!

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