30 Minute Yoga Workout For Weight Loss

Yoga is known for its incredible benefits such as increasing flexibility and strength. But, did you know that you can actually practice yoga workout for weight loss?

This yoga workout will help burn those annoying pounds off, increasing your body flexibility and energy level at the same time.

This list consists of a set of yoga workout for anyone looking to lose weight, improve their flexibility and experience yoga if you’re a total beginner.

All you need is a yoga mat, small space, and an open heart!

Alright, here is the yoga workout for weight loss and tips on how to do them!

Locust Pose (Salabhasana)

Begin with lying flat on your belly with your toes flat on the yoga mat. Slowly raise your head, arms and feet up all at the same time.

Keep your chest and thigh raised as well. At this point, only your lower belly and hips are touching the ground.

Bring a gentle awareness to your breath and slowly extend. Take a moment to feel your body as you extend. Finally, lift everything up slightly higher and hold it.

Beginner: Hold for 30 seconds

Advanced: Hold for 1 minute 30 second

Plank Pose (Phalakasana)

Place your hands on the floor and grip firmly. Firm your upper back and have your shoulder blades spread away from your spine.

Keep your butt in line with your back. Make sure your back is straight.

Beginner: Hold for 30 seconds

Advanced: Hold for 1 minute 30 seconds

Bridge Pose (Setu Bandha Sarvangasana)

Lay flat on the yoga mat. Bend your knees slowly until your heels touch your butt. Push your hips forward and towards the ceiling using your core and glutes.

Clasp the hands below your pelvis and extend the arms. Adjust your shoulders to raise yourself higher.

Beginner: Hold for 30 seconds

Advanced: Hold for 1 minute

Boat Pose (Navasana)

The Boat Pose is one of the easiest-to-do yoga poses and it’s very suitable for losing weight.

It trains your core strength and builds muscles in your abs.

Raise your legs up slowly until it’s a 45-degree angle. Beginners can use your arms to hold your legs to balance yourself. After that, slowly lift your arms away to the outside of the knees.

Beginners: Hold for 30 seconds

Advanced: Hold for 1 minute

Half Moon Pose (Ardha Candrasana)

When doing this pose, your hips should be rotated until your torso is facing outwards and not facing downwards to the mat. The toe of the raised foot is pointed outwards as well and not towards the floor.

If you find yourself not flexible enough to keep your standing leg straight, you can bend the knee of the standing leg slightly which will help you touch the floor. Alternatively, you can use a yoga block or a stack of books. Instead of touching the ground, the block will act as your new ground level which is higher and easier for your hand to reach.

Reverse Plank Pose (Purvottanasana)

Start with sitting on the ground. Straighten your legs in front of you and place your hands directly underneath your shoulders.

Lift up your hip with your core and glutes until your whole body is in a straight line.

Beginner: Hold for 30 seconds

Advanced: Hold for 2 minutes

Warrior III Pose (Virabhadrasana III)

Begin from the lunge position and stretch your arms forward with the palms facing each other. Your arms must be parallel to the floor and parallel to each other.

Straighten the front leg and lift the back leg up at the same time.

The raised leg, torso, and arms should be all parallel to the floor. Be aware of the hip point of the raised leg, Beginners tend to tilt their pelvis. Make sure both sides of your hips are even and parallel to the floor.

Extend the back leg strongly towards the direction behind you and just as strongly in the opposite direction with your arms.

Beginner: Hold for 30 seconds

Advanced: Hold for 1 minute

Chair Pose (Utkatasana)

Raise your arms perpendicular to the floor and towards the ceiling. Arms parallel to each other with palms facing inward.

Bend your knees, adjusting your thighs slowly until it is as nearly parallel to the floor as possible. Your knees will project out a little over the feet and your torso can lean forward slightly for balance.

Make sure your shoulder blades are always firm against the back.

Beginner: Hold for 30 seconds

Advanced: Hold for 1 minute

Side Plank Variation (Vasisthasana)

Start with the normal side plank pose with your left hand on the yoga mat. Turn your torso to the right with the support of your left hands and the outer left foot.

Your left hand should not be directly beneath your left shoulder, but slightly in front of the shoulder.

Slowly raise your right leg up and grab your toes with your right arm. If you are unable to straighten your right leg, you can bend your right knee slightly. Your flexibility will gradually build up as you do this more often.

Beginner: Hold for 30 seconds

Advanced: Hold for 1 minute

Wheel Pose (Chakrasana)

Start with lying down on your back. Bent your knees and bring your heels to your butt.

Bend your elbows, place your palms on the floor beside your head and fingers pointing towards your shoulder. Pressing your hands and feet on the floor, exhale and push yourself up until your elbows straighten.

Extended Side Angle Pose (Utthita Parsvakonasana)

To enter the extended side angle pose, you can begin with the Warrior I pose.

For those who are don’t know what is a Warrior I pose, it is a lunge position with your left knee bent forward at a 90-degree angle and right leg is straight towards the back with its toes pointing forwards.

After you have done that, you can continue to the side angle pose. Extend your right hand straight towards the ceiling and rotate your hip until your torso is facing the side.

Gaze to your right arm and slowly lay the left side of your down onto the top left of your thigh. Place your left hand firmly on the floor to support yourself.

Beginner: Hold for 30 seconds

Advance: Hold for 1 minute 30 seconds

Four-Limbed Staff Pose (Chaturanga Dandasana)

This is very similar to the plank pose but a different variation.

To enter this pose, you can start with the normal plank position and lower your entire body down until your torso is in line with your arms or triceps.

Your butt should be slightly higher than your torso and keep your core tight and firm.

Beginner: Hold for 30 seconds

Advanced: Hold for 1 minute

How to Do the 30 Minutes Yoga Workout for Weight Loss?

So you’ve noticed that there are 12 yoga poses in total. How does all this add up to 30 minutes?

Okay, you are going to hold each pose for 30 seconds.

And it goes like this,

  1. Hold all 12 yoga poses each for 30 seconds.
  2. Rest for 2 minutes.
  3. Hold the 12 yoga poses each for 30 seconds again. (Do it for the opposite side)
  4. Rest for 2 minutes.
  5. Hold the 12 yoga poses each for 30 seconds.
  6. Rest for 2 minutes.
  7. Hold the 12 yoga poses each for 30 seconds again. (Do it for the opposite side)