The Best Yoga Exercises For Weight Loss

Kaelin Tuell Poulin, LadyBoss Co-Founder, Weight Loss Expert, Best Selling Author

Kaelin Tuell Poulin is an award-winning fitness professional, best selling author, and weight loss expert who personally lost 65 pounds in 7 months. The founder of The LadyBoss Movement, her LadyBoss Formula has helped tens of thousands of women lose weight and keep it off forever.

Trying new yoga exercises for weight loss isn’t as scary as you may think. As a matter of fact, the best yoga exercises for weight loss are simple poses that work different parts of your body. 

There are so many simple yoga exercises for weight loss that even beginners can try their hand at it.

So, if you’re looking for yoga poses to lose weight, the first thing you have to think about is toning your body. That means you have to focus on your core, your back, and your legs. Check out these great poses that will get you on board the yoga for weight loss train.

Jump to Pose:

The Best Yoga Poses For Weight Loss: Core


Planks work nearly all of the muscles in your body, but in order to hold one for a longer period of time, you have to use your core muscles. 

The plank position is pretty straightforward. You simply get into a push-up position and hold it. The longer you hold it, the more you burn (and the more burn you feel).


The cobra position is an excellent way to stretch your back while working out your core. 

To take the position, lay flat on your stomach with your hands pressed into the floor. Push up with your hands (but not your legs) and lift your head to look at the sky. 


This pose is a little more advanced, so it’s important to avoid going beyond your limits. If you try a little every day, you will achieve the perfect bridge pose, but don’t overextend yourself.

To take the bridge pose, lay on your back with your knees bent and your hands at your sides. Slowly lift your booty off the ground. Stop when you need to stop. As you lift your booty, balance your weight between your feet and your shoulders and slowly move your hands under you. 

The bridge pose stretches your back and shoulders, but it also gives your core an intense workout.

The Best Yoga Exercises For Weight Loss: Legs 


Start this pose by standing up with your feet together. Lift your hands straight up to the sky (but don’t lift your shoulders. Slowly (and I mean slowly, especially if you’re a beginner), sit back as though there is an imaginary chair behind you. Bend your knees and lean forward slightly.

As with all yoga poses for beginners, it’s important to avoid overextending yourself. If you can’t get your thighs parallel to the ground the first time you do it, don’t worry. You’ll get there with practice. 

Down Dog Split

If you’re looking to stretch your entire body with one pose, this is it. Not only does the down dog split help you stretch your back, but it also works your legs. 

To achieve this pose, take the standard down dog pose by forming a triangle with your body (hands flat on the floor and feet flat on the floor). Lift one leg behind you, and hold it for 3 breaths. Then switch legs. 


The squat pose is a great pose for yoga beginners to really work their leg muscles. If you have bad knees, make sure you take the proper precautions and talk to your doctor before attempting this pose. 

In order to take the squat pose, begin in standing position with your legs spread apart. Place the palms of your hands together in front of your heart. Bend your knees and sink your booty toward the floor (but don’t let it touch the floor). Get your booty as close to the floor as possible without touching it. Hold this pose for 5 breaths before getting back up.

Yoga Poses To Lose Weight: Back


This pose is great for working the muscles in your back in a way they haven’t been worked before. 

Get on your hands and knees, and stick your butt out. Keep your neck above your shoulders. Sink the small of your back in (your booty will stick out even more), and hold for two breaths. Next, curl your back upward and bring your head down. Hold that position for two breaths and repeat.


This one is kind of like a plank for your back. It forces your back muscles to work without overextending them.

For this pose, the first thing you want to do is lay flat on your stomach with your hands at your side. Next, point your toes to make your body as long as possible. Point your fingers back as though they are on the same wavelength as your toes. Lift your head and chest as well as your feet. Hold this pose for as long as you can. Don’t forget to BREATHE!

The Best Yoga Poses For Weight LossThere are so many great yoga exercises for beginners for weight loss. Ultimately, the best thing you can do is get yourself into a yoga routine to lose weight. It can help you focus, learn how to balance, and tone your body.



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