Start with feet slightly apart, inhale, and raise your arms straight overhead so your palms face in and your triceps are next to your ears. Exhale and bend your knees, pushing your butt back and lowering toward the floor as though sitting in a chair. Your torso will naturally lean slightly forward over the thighs; try to keep your shoulders down and back.

Continue to take deep inhales and exhales; work your way up to holding the position for five breaths. Hold chair pose, but rather than keeping arms straight overhead, lower them to chest level as you lower your legs.

Then, bring your hands together as if they're in prayer, and twist your upper body to the right so that your left elbow comes to rest gently on your right thigh.

Keep abs tight, continue to take deep inhales and exhales; work your way up to holding the position for five breaths. Inhale and straighten your knees to return to start, then switch sides.

Works your: thighs, butt, abs, obliques, hips, shoulders, upper back. Start on the floor on your hands and knees, knees hip-width apart and hands directly under the shoulders.

Spread your fingers wide and press your weight firmly across your hands and into the mat. Exhale as you tuck your toes and lift your knees off the floor. Reaching your pelvis up toward the ceiling and pushing your butt to the wall behind you, slowly straighten your legs without locking your knees.

Push your chest back toward the wall behind you, relax your neck, and let your heels drop as close to the floor as they can get.

Continue to take deep inhales and exhales; work your way up to holding for 5 or more breaths. From downward-facing dog, inhale and lift your left leg as high as you can behind you while keeping your hips square.

Exhale and slowly bring your left knee to your nose, drawing your belly in toward your spine. On your next inhale, lift your leg back up to down-dog split. Repeat 5 times, then switch sides and repeat. Works your : legs, arms, shoulders, upper back, abs, butt.

Start in downward-facing dog, then step your right foot forward between your hands so that you are in a low runner's lunge. Turn your left heel slightly outward so the toes point to your other leg , drawing left hip forward and right hip back so they stay square.

Engage your abs and lift up into a high lunge, while lifting arms up, palms facing or touching. Continue to take deep inhales and exhales; work your way up to holding for five breaths. Return to downward-facing dog; switch legs and repeat.

Works your: legs, hips, butt, arms, shoulders, chest, abs, back. From Warrior I, keep your abs tight and lower chest toward your right knee placing your weight in the right leg , and lift left leg to bring your body parallel with the ground.

Extend your arms out in front, shoulders away from the ears, with palms facing or touching you can also rest your hands on your hips. Look down and point the crown of your head forward and the heel of your foot back, as if you were pushing against a wall.

Lower your left leg and return to Warrior I; switch legs and repeat. Pro tip: if you need help with balance, practice with a chair in front of you that you can lightly hold whenever you need. Works your: ankles, legs, arms, shoulders, back, abs, hips. Lie facedown with legs together, forehead resting on mat, arms out in front of you with palms down.

Squeezing your abs and butt, lift arms and legs directly up, holding your upper and lower body off the ground your weight should rest on your lower belly and pelvis.

Works your: back, chest, shoulders, arms, butt, hamstrings, abs. Lie facedown, forehead resting on mat, arms on the floor by your sides, palms up. Search Facebook Twitter Instagram.

Looking to work up a sweat and burn excess body fat while finding your inner zen? Try the Sundried Non-Slip Jute Yoga Mat BUY IT NOW: £ Put maximum energy into two rounds of this circuit without stopping… minute fat-burning yoga workout Warm-up Sun Salutation A Twisting plank — Do 10 alternating legs.

Downward-facing dog splits — Do five to 10 on each side. Dynamic boat — Do 10 in and out Locust — Do three to five times Bow — Do three to five times.

Pigeon — Hold for five to 10 breaths. Happy baby — Hold for 10 to 20 breaths. Start on all fours with your hands shoulder-width apart directly under your shoulders. A Exhale and tuck your chin in slightly. Engage your abdominals and core, drawing them towards your spine. Keep breath even and long. Round your upper back to broaden and spread your shoulder blades apart.

Root your palms into the floor with your fingers fanning out, elbows straight but not locked. On an inhalation, engaging your core and keeping your Plank stance steady, twist your body to bring your right knee up and under your body towards your left armpit.

B With control, repeat with your left leg bending and left knee coming to your right armpit. C Do 10 alternating poses, keeping that stance steady. Rest and repeat. Downward-facing dog splits and head-to-knee sequence Benefits: Warms your body and stretches the hamstrings, ankles and calves.

Kneel on all fours, your legs hip-width apart, hands under your shoulders and your fingers fanning out. Exhale and curl your toes under, straighten your arms to lift your upper body and extend your legs to lift your hips up. Draw your shoulder blades back and relax your head.

Draw in your abdominals, engage up your thigh muscles and stretch your heels back. Straighten your legs, Point your tailbone to the ceiling. A Beginners or those with tight hamstrings, keep a slight bend in your legs. Press your heels towards the floor. Focus on lengthening your legs and lifting your tailbone.

Now inhale and bring your right leg straight up behind you, pointing the toe. B Exhale and bend your right knee, bringing it forwards under your body. Inhale as you stretch your back leg out. C Repeat five to 10 times on each side. Rest for a couple of breaths, then repeat.

Dynamic boat pose Benefits: Deeply tones your tummy muscles and spine, warms your body and gets your heart rate up. Sit on the floor with your legs out straight in front of you.

Inhale and lift your feet off the floor a few inches. Hold the backs of your thighs. Engage your core and move your torso diagonally back so you balance on your tailbone.

This is stage one. Absolute beginners: practise this by taking five breaths here. Now, lift your feet and keep your knees bent so your shins are parallel to the floor at a 90° angle. Continue to balance on your tailbone. B Move back up to A. Repeat this in-out movement 10 times in and out equals one time.

Intermediate: When you feel comfortable with the above, take your arms from your thighs and straighten them out parallel to the floor. Now straighten your legs out in front of you so your torso and legs are at a 45° angle from the floor, toes gently pointing up, your feet relaxed and tummy engaged.

If you feel strong and supple, take your arms away from your thighs and stretch them out parallel to the floor, palms facing each other.

Move back to C. Locust Salabasana Benefits: Warms your body and increases your heart rate. Lie face down with your chin resting on the mat, feet facing down, arms above head, palms facing down. Take a few centering breaths.

Inhale and lift one leg up, muscles engaged, then turn it inwards. Stretch it back then exhale to lower it. Do the same with the other leg.

Keeping your leg muscles engaged, draw your tailbone towards your heels and press your pubic bone into the mat. Inhale and, keeping your neck long, lift both thighs, your head and chest away from the floor. Stretch your arms out in front of you and lift them whilst lifting your legs and feet. A Take five breaths and release on an exhale.

Make a pillow by putting one hand over the other and rest your head to one side. B Repeat this pose three to five times. Bow Dhanurasana Benefits: Increases heart rate, firms and lengthens your arms, core, hips, legs, back and buttocks.

Lie flat on your tummy with your forehead resting on the floor or on your hands. A Bend your knees so your shins are perpendicular to the floor. Inhale, extend your right arm back towards your feet.

Exhale and release. Repeat with the other hand. Inhale and extend both arms towards your feet, taking hold of your ankles or shins. B Inhale, press your pubic bone into the mat, press the fronts of your feet into your hands and lift your heels from your buttocks towards the ceiling, then your thighs off the floor.

This should open your chest and lift your head and chest off the floor. Press your tailbone and pubic bone into the mat. Draw your shoulders down and open and lift your chest further, pointing your sternum upwards.

C Keeping your breath steady, focus on bringing your knees, ankles and feet closer so you feel an opening in your entire body. Take five to 10 breaths. Repeat three to five times, resting for a few seconds in between. Pigeon Pose Eka Pada Rajakapotasana Benefits: Opens your hips and chest, stretches your outer thighs and lengthens your spine.

This pose tones and firms the abdominal muscles. The focus shifts to both the sides of the body while you stretch. This asana improves blood circulation and digestion. If you experience a discomfort or stiffness in the neck or hips, consult your doctor before doing this asana.

A pivotal pose in the Surya Namaskar , this is an elegant asana that works on your upper body. It gives the abdominal muscles a rooted stretch. The Cobbler Pose works on the inner and outer thighs. An interesting variation of this pose is to flutter the legs like a butterfly — a reason why it is also called the Butterfly Pose.

It is easy, straightforward, and relaxes your lower body. A posture that counters the effects of sitting all day and accumulating fat in the lower part of the body. It stretches the thighs, groin, and hip muscles. This pose is all about the lunge — it stretches the legs, hamstrings, and thighs, which helps in toning the muscles from the hips to the ankles.

It releases tension and gives you great flexibility. The Half Frog Pose is one of the most challenging poses, but it gives you remarkable results. It stretches and strengthens the hips, quadriceps, and the hamstring muscles. You will feel energized as it stimulates blood circulation.

A pose that fully stretches the hamstrings and tones the calf muscles. It strengthens your thighs, legs, and back while stimulating the functioning of the kidneys and liver. It is one of the most basic poses and can be done by anyone. However, for beginners, it might take a while before they can fully bend and stretch.

It is also called the Intense Side Stretch Pose as it involves deep stretching of both the sides of the body. It strengthens the quads, calf muscles, and hamstrings as you extend into the final posture.

An easy way to tone and strengthen your legs. The Warrior 2 Pose is a revitalizing pose that helps you build stamina while stretching all the muscles below your hips. It is the second level of the Warrior Pose that comes with a lot of benefits apart from just toning and strengthening your legs.

It helps relieve sciatica i X A form of back pain brought on by an injury or irritation to the sciatic nerve, which travels down both the legs from the lower back.

like magic. Avoid this asana if you have chronic knee pain, arthritis i X A common condition in which inflammation in one or more joints results in pain and stiffness that can get worse with age. The deep stretch releases the tension in your torso and hip muscles and tones the hips.

This is an advanced pose that does not have any potential risks. However, use a soft cushion or blanket under your torso if you have lower back pain. The Eagle Pose is a convoluted pose that engages your thighs, legs, and arms while pushing the torso outside the body.

The balancing act helps you find stability and strengthens your core and hip muscles. This one is a great pose as it stretches the entire lower portion of your body. The focus is on the hip bone as it goes perpendicular to the floor.

The inner thighs, groin, and hamstrings are also toned and strengthened in the process. The intense stretch of the legs, spine, and chest strengthens the hip muscles. In this asana, the entire body is in the front, and the hip is the only organ that pops out at the back of your body.

Hence, it thoroughly works on your hip muscles. Even though this asana is profound and compelling, it is best to do it under the supervision of a certified instructor, especially if you have tight thighs or hips.

This asana is a hip opener and also works on the inner thighs. The balancing act of keeping the legs folded while sticking the toes together stimulates the toning of the hip muscles.

It is a very relaxing asana and releases tension in the hip and thigh muscles. Begin your health journey with the minute yoga routine shown in the video below.

Get ready to sweat and tone up in the comfort of your own home! How It Works: Parivrtta Utkatasana combines a chair-like squat with a twisting motion.

It engages the core, tones the thighs and hips, and improves spinal flexibility. The twist also aids digestion and stimulates the internal organs.

Precautions : Avoid this pose if you have low back or knee injuries. Keep the spine stretched and engage the core to avoid strain.

Beginners should perform under expert guidance to reduce the risk of injury and avoid overstraining vulnerable points that may otherwise exacerbate discomfort or pain.

Caution: If you are pregnant, it is probably not the right time to lose weight. Always talk to a yoga specialist to know which asanas you can perform or not. Weight loss is a journey that can be time-consuming and challenging if you do not follow the appropriate methods.

Although the yoga poses mentioned above are effective, we do not want your options to be limited. With that in mind, we have created an infographic below that consists of more yoga poses you can try to help shed off those extra pounds.

Scroll down and give it a read. Save Illustration: StyleCraze Design Team. Yoga for weight loss is a new and holistic method that everyone wants to explore. Yoga asanas that are active and intensive help you burn calories and reduce some extra flabs from your body. Yoga, particularly the more physical types of yoga, can be a useful strategy for weight loss.

It improves your overall wellbeing and self-care routine, which impacts mindfulness and body positivity. Routine meditation will inspire your to ponder over your daily nutrition habits and ways to make it better.

You may also discover that the awareness obtained through a mild, soothing yoga practice aids in weight loss. It can strengthen muscles, enhance posture and flexibility and benefit mental health. Practicing only yoga may not help burn fat.

You must follow a healthy lifestyle to see positive results. Drink plenty of water, eat healthy, sleep and wake up on time, and exercise regularly.

There should be consistency in all of these activities. Yoga is for overall wellness. It may help tone your body and improve flexibility and strength. However, intense exercises seem more promising when the goal is to lose weight. For example, a minute yoga session helps you burn around 85 calories; you can burn calories with moderate-intensity exercise.

You can achieve impressive results in weeks if you maintain proper consistency while doing yoga. However, this is just a rough estimation.

It may vary from person to person. Yoga yields better results than walking if you aim to lose weight. You can burn calories with the help of one hour of power yoga, while you can lose only around calories by walking for an hour. StyleCraze's articles are interwoven with authentic personal narratives that provide depth and resonance to our content.

Below are the sources of the personal accounts referenced in this article. Image: ShutterStock. In This Article. Related: 13 Yoga Exercises To Get Your Thighs And Hips In Shape. Then, try to work through the following sequence.

Put maximum energy into two rounds of this circuit without stopping…. Benefits: Works the entire oblique muscles at the side of your body, both superficial and deep. It is also great for getting your heart rate up and warming your body.

Beginners: Make sure you start slowly with reps before building up to the full sequence. Benefits: Warms your body and stretches the hamstrings, ankles and calves.

Strengthens your arms, legs, bottom and shoulders. The point is to create heat in your body and this will happen whether your head touches your knee or not. Go only as far as feels good. Benefits: Deeply tones your tummy muscles and spine, warms your body and gets your heart rate up.

Tip: To balance on your tailbone, squeeze your abdominal muscles for support, keep your chest lifted and open, shoulders back and relaxed, and lower back lifted. Benefits: Warms your body and increases your heart rate. Works your hamstrings, bottom, buttocks and lower back. Stretches your spine and core, and improves posture.

Benefits: Increases heart rate, firms and lengthens your arms, core, hips, legs, back and buttocks. Stretches and opens your chest. Variation: If this hurts your pubic bone, put a thinly folded blanket under you before beginning.

Tip: With each inhale, lengthen the crown of your head upwards and extend your lower back. With each exhale, open your chest a little further and draw your thighs, knees and feet up and towards each other. Benefits: Opens your hips and chest, stretches your outer thighs and lengthens your spine.

Variation: If you have tight hips and your bent-leg hip is lifting off the floor, place a block or folded blanket under it for support. Tip: Ensure the back leg is facing down, and that your weight is evenly distributed.

Try not to lean towards your bent-leg side. Benefits: Stretches out your inner and outer thighs, arms and lower back.

Or wrap a scarf or strap around the ball of each foot and hold on to wherever is comfy. Tip: This pose is about release and relaxation, so make sure no part of your body is straining. Relax and swing your body around to give your hips and spine a good stretch. Lay comfortably on your back with any cushions or coverings you need.

Hands by your side, palms up, then simply relax and focus on your breathing. Rebuild strength in your core, back and shoulders to meet the demands of motherhood with these postpartum exercises from PT Nicole Chapman. It is common postpartum to have pains in your back and shoulders —…. Hit every muscle group with this full-body strength training session from Ro Feilden-Cook, personal trainer, mindset coach and founder of The SHE Collective.

Strength training for women has gained in traction and popularity over the…. Home Gear Fitness Health Nutrition Motivation Weight Loss Workouts Running Why Subscribe?

Search Facebook Twitter Instagram. Looking to work up a sweat and burn excess body fat while finding your inner zen? Try the Sundried Non-Slip Jute Yoga Mat BUY IT NOW: £ Put maximum energy into two rounds of this circuit without stopping… minute fat-burning yoga workout Warm-up Sun Salutation A Twisting plank — Do 10 alternating legs.

Downward-facing dog splits — Do five to 10 on each side. Dynamic boat — Do 10 in and out Locust — Do three to five times Bow — Do three to five times. Pigeon — Hold for five to 10 breaths. Happy baby — Hold for 10 to 20 breaths.

Start on all fours with your hands shoulder-width apart directly under your shoulders. A Exhale and tuck your chin in slightly. Engage your abdominals and core, drawing them towards your spine.

Keep breath even and long. Round your upper back to broaden and spread your shoulder blades apart. Root your palms into the floor with your fingers fanning out, elbows straight but not locked.

On an inhalation, engaging your core and keeping your Plank stance steady, twist your body to bring your right knee up and under your body towards your left armpit. B With control, repeat with your left leg bending and left knee coming to your right armpit.

C Do 10 alternating poses, keeping that stance steady. Rest and repeat. Downward-facing dog splits and head-to-knee sequence Benefits: Warms your body and stretches the hamstrings, ankles and calves. Kneel on all fours, your legs hip-width apart, hands under your shoulders and your fingers fanning out.

Exhale and curl your toes under, straighten your arms to lift your upper body and extend your legs to lift your hips up. Draw your shoulder blades back and relax your head. Draw in your abdominals, engage up your thigh muscles and stretch your heels back.

Straighten your legs, Point your tailbone to the ceiling. A Beginners or those with tight hamstrings, keep a slight bend in your legs. Press your heels towards the floor.

Focus on lengthening your legs and lifting your tailbone. Now inhale and bring your right leg straight up behind you, pointing the toe.

B Exhale and bend your right knee, bringing it forwards under your body. Inhale as you stretch your back leg out. C Repeat five to 10 times on each side. Rest for a couple of breaths, then repeat. Dynamic boat pose Benefits: Deeply tones your tummy muscles and spine, warms your body and gets your heart rate up.

Sit on the floor with your legs out straight in front of you. Inhale and lift your feet off the floor a few inches. Hold the backs of your thighs. Engage your core and move your torso diagonally back so you balance on your tailbone.

This is stage one. Absolute beginners: practise this by taking five breaths here. Now, lift your feet and keep your knees bent so your shins are parallel to the floor at a 90° angle.