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Strength and Fitness,  Yoga Poses

12 Yoga Poses for Weight Loss

Bikini season is nearly here, and it’s time to get that summer bod into full effect!

Yoga is a great way to exercise, tone, and to lose weight! With regular yoga practice, we are able to target specific areas of the body and burn fat rapidly.

You are able to burn hundreds of calories during just a 30 minute yoga session!

Here we’ll look at 12 different yoga poses to burn fat for a full body workout!

This series of poses is perfect for beginner and advanced yogis.

Who can benefit from these poses?

  • Those looking to lose weight
  • Anybody who needs to strengthen their core
  • People looking to detoxify the body
  • Those who require exercise for stress relief
  • Anybody looking to burn fat and gain muscle

Try holding these poses for 10 – 30 seconds each. If you want to watch the fat melt away, practice these poses regularly.

Ok, now who’s ready to break a sweat?

#1 Boat Pose

Boat pose is a great core workout! You have to really engage your tummy and leg muscles and to practice balance to keep from falling over.

Remember to breathe here! I know I can be guilty of holding my breath when engaging my core and balancing, try to take long deep breaths while here!

  • Begin seated
  • Lift legs off the ground, trying to create a V with your body
  • Reach forward with your fingertips, keeping your arms straight
  • Pull your belly button in toward your spine and engage your core muscles

#2 Dolphin Pose

A great way to build strength in the shoulders and upper body as well as the core, dolphin pose is also a yummy stretch in for the hamstrings.

  • Begin on hands and knees in tabletop
  • Lower your forearms onto the ground shoulder width apart and plant your palms on the mat
  • Push onto the balls of the feet and raise your hips to the ceiling
  • Imagine creating an A shape with your body
  • Pull your ears away from your shoulders and straighten your spine

#3 Four Limbed Staff Pose (Chaturanga)

Four limbed staff pose is a powerful core workout, and it forces you to engage your whole body as you balance on your hands and toes!

Hold this pose for 10 – 30 seconds and feel the burn!

  • Start on hands and knees
  • Lift your knees off the ground and push into the balls of your feet
  • With hands by your ribcage, lift your torso off the ground a few inches while keeping your elbows bent at a 90 degree angle and your body parallel with the ground

#4 Chair Pose

Chair pose is perfect for burning fat in the glutes, legs, and core . It causes you to balance while engaging your core and lower body!

While in this pose, the deeper you sit in the invisible chair, the more difficult the pose becomes!

  • Start by standing with feet hip width apart
  • Bend your knees and drop your bottom toward the ground as if you were going to sit in a chair
  • Swoop your hands forward and up toward the sky and allow your gaze to follow until you are looking upward

#5 Plank Pose

Plank is a good pose for building core strength while also toning the shoulders and arms!

It can be helpful to do this pose in front of a mirror at first so that you can see when your body is in a straight line. If your core is not engaged, your spine will not be straight.

  • Begin on hands and knees with hands directly under your shoulders
  • Lift your knees off the ground and push into the balls of your feet. Straighten your legs.
  • Imagine making a straight line from your head to your feet
  • Balance your weight over your hands while engaging your core
  • Keep your gaze at the floor in order to keep your neck in line

#6 Side Plank

Similar to plank pose, side plank is a powerful workout for the upper body and core!

Make sure to pull your belly button in toward your spine and engage your core in order to keep your spine in a straight line.

  • Start in plank pose
  • Plant one hand on the mat and allow the opposite hand to reach to the ceiling
  • Imagine making a straight line from one hand to the other, and another line from your feet to your head
  • Stack the your top foot on the other
  • Hold your head up to keep your neck in line with your spine

#7 High Lunge

High lunge is a serious fat buster for the legs and booty! You are lunging onto the front leg and balancing on the back foot, while holding the core strong and engaging the arms.

Talk about a full body workout!

  • Begin by standing at the back of your mat
  • Step one foot forward until your feet are far apart
  • Bend your front leg to be parallel with the ground, keeping your knee directly above your ankle
  • Rotate your back foot until you are on the ball of the foot with toes pointing forward
  • Swivel the hips to face forward
  • Reach to the sky and point gaze forward
  • Repeat on the other side

#8 Twisted Chair

Like chair pose, twisted chair activates the glutes, legs, and core.

It is also an intense spinal twist which loosens up the back and massages the gut.

  • Start with feet hip width apart
  • Press into the four corners of each foot and sit your hips toward the ground as if you were going to sit in a chair
  • Rotate your spine and shoulders to one side while lengthening the spine
  • Open your arms into a straight line from the floor to the ceiling
  • Look to the sky and open your chest
  • Repeat on the other side

#9 Upward Plank

One of the best poses to strengthen the upper body and core. Upward plank will burn fat and build muscle in the shoulders, and additionally help your posture!

If you spend all day hunched over a computer desk (or a dental chair, in my case) this is the pose to loosen up those tight shoulders!

  • Begin by sitting
  • Plant your hands behind your hips with your fingers pointing toward you
  • Plant your feet on the ground and raise your hips to the sky
  • Engage your legs and core in order to create a straight line from head to toes
  • Pull the shoulders together and open the chest
  • Relax the head back

#10 Warrior 1

Warrior poses are surprisingly difficult for me. While they look pretty simple, it takes a lot of strength to hold each piece of the pose! Warrior 1 is a great strengthener for your legs, shoulders, and arms!

  • Start by standing at the top of your mat. Step one foot back to be at a 45 degree angle with the back of your mat
  • Bend your front leg to be parallel with the ground while keeping your knee directly above the ankle
  • Raise your arms to reach toward the ceiling, follow your fingertips with your gaze and look upward
  • Try to rotate your hips to face forward without moving your feet
  • Repeat on the other side

#11 Warrior 2

Much like warrior 1, warrior 2 is the perfect workout for the lower body, core, and shoulders!

  • Start by standing at the top of your mat. Step one foot back to be parallel with the back of your mat
  • Bend your front leg to be parallel with the floor while keeping your knee above the ankle
  • Extend your arms toward the front and rear of the room, following your front fingertips with your eyes
  • Repeat on the other side

#12 Extended Side Angle

One of the ultimate full body workout poses! Extended side angle pose uses all muscles of the body by pulling the core tight, activating the legs, and utilizing the shoulders and arms.

  • Start by standing at the back of your mat
  • Step one foot forward into a high lunge
  • Keep your thigh parallel with the ground and your knee directly above your ankle
  • Bring your front forearm onto your front knee
  • Stretch the opposite arm over your head and forward
  • Create a straight line from your back foot to your fingertips
  • Look up and forward toward your fingertips
  • Repeat on the other side


Phew! That was quite a workout!

If you incorporate these poses regularly into your home yoga practice, it will help to burn fat, boost your metabolism, build muscle, and above all, lose weight!

These poses may seem challenging at first, but watch your body quickly progress as they get easier with some practice!

What do I need before I get started?

You don’t need anything in order to start practicing yoga except for your own motivation! However, having some of these things can be helpful, and can make us feel more motivated and confident in our practice!

Here are some of my favorites:

Gaiam Yoga Mat Yoga Block High Waist Yoga Pants Yoga Strap Exercise Band

I hope you’ve enjoyed this series of fat burning poses!

Which one of these poses is your favorite? How has your practice changed after incorporating these poses? Inspire others by commenting below!

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