Weight Loss

This 32 step sequence of yoga postures was designed to activate and increase metabolism as well as increase caloric burn-off through strengthening and engaging yoga poses. Level: Beginner to Intermediate.

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Contraindication: Recent or chronic injury to the back, knees, hips or unmedicated high blood pressure.

Recommended: start with Kapalabhati Pranayama and whole body warm-up

1. Start in Mountain with the palms together

yoga pose

A. Have the feet together or 2-3 inches apart, parallel, facing forward.

B. Palms are lightly pressed together with the shoulders down and back and the chest pressing in towards the thumbs.

C. Crown of the head lifts up, chin is parallel to the floor.

2. Inhale and sweep the arms up with palms together

yoga pose

A. Stay in Mountain alignment.

B. Look up at the thumbs.

C. Lift out of the waist, reaching up towards the sky.

3. Exhale into Forward Fold

yoga posture

A. Press the palms flat to the floor, if necessary bend the knees slightly. If you are flexible enough, bring the fingertips in line with the toes.

B. Press the forehead in towards the legs.

4. Inhale and lift into Upward Forward Fold

yoga posture

A. Lift half way up with the arms, legs and back straight.

B. The fingertips are touching the floor or you can place the palms on the shins or knees.

C. Lift the chest and look up as high as comfortable.

5. Inhale and step the left foot back into High Lunge

yoga pose

A. Make sure the right knee is directly over the ankle.

B. Shoulders are down and back, chest presses forward, crown lifts up and the back leg is straight.

6. Turn the back foot out and inhale into Warrior II

yoga posture

A. Turn the left toes slightly in towards center with the foot flat on the floor. Keep the right knee directly over the ankle into a deep lunge. Inhale the arms parallel to the floor.

B. Turn the hips and chest to face the side wall and look at the right middle finger.

C. Breathe and hold for 2-4 breaths.

7. Exhale into Warrior Angle

yoga pose

A. Exhale and bring the right elbow to the right knee, inhale the left arm up over the ear with the palm facing the floor. Press down into the left foot and out through the left fingers.

B. Roll the left hip and shoulder back. Keep the right knee over the ankle. Look straight ahead or up at the fingers.

C. Breathe and hold for 2-4 breaths. Inhale back into Warrior II

8. From Warrior II exhale into Reverse Warrior II

yoga pose

A. Keep the knee bent in a lunge, inhale the arms parallel to the floor and then exhale the left arm to the left leg and reach the right arm up over the head.

B. Reach the left fingers towards the ankle, keep the hips and chest facing the side wall. Look straight ahead or up at the fingers.

C. Breathe and hold for 2-4 breaths.

9. Inhale and straighten the legs, exhale into Triangle

yoga pose

A. Keep the toes facing where they are and straighten both legs. Press the left hip out and slide the arms to the right. Rotate just the arms, resting the back of the right hand against the inside of the right leg.

B. Press down through the feet and out through the fingers and crown.

C. Breathe and hold for 2-4 breaths. Exhale and release the left hand down to the floor.

10. Lower hands and bend knee into High Lunge

yoga pose

A. Bring the hands down to the floor on opposite sides of the foot, bend the front knee and tuck the back toes under into a high lunge. Keep the back leg straight, pressing back through the heel.

B. Press down into the palms, fingertips or fists to lift the crown up and to lengthen the spine. Roll the shoulders down and back and press the chest forward. Press the front knee forward and let the hips sink towards the floor, lightly stretching the insides of the legs.

C. Breathe and hold for 1-3 breaths.

11. Step back into Plank

yoga posture

A. The body is one straight line, in a push up position with the palms under the shoulders.

B. Press the heels back, reach the crown of the head forward.

C. Breathe and hold for 1-3 breaths.

12. Exhale down into Caterpillar

yoga posture

A. Bend the knees to the floor, and bending the elbows lower the chin and chest to the floor

B. Reach the hips up towards the sky arching the back.

13. Scoop forward into Cobra

yoga pose

A. Press the palms flat to the floor directly under the shoulders to lift the crown up. Relax the shoulders down and back to press the chest forward.

B. If the back feels strained, bend the elbows more or come onto the forearms.

C. Breathe and hold for 2-5 breaths.

14. Exhale press into the palms, tuck the toes and inhale into Downward Facing Dog

yoga pose

A. With the palms under your shoulders, tuck the toes under and lift the hips up and back.

B. Press firmly into the hands and arms to press the hips back. Let the head hang from the neck. Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back.

C. Breathe and hold for 1-3 breaths.

15. Step the feet forward into Forward Fold

yoga posture

A. Press the palms flat to the floor and lift the hips up by straightening the legs, if necessary keep the knees slightly bent.

B. Use the arms to press the forehead in towards the legs, use the legs to lift the hips up towards the ceiling.

C. Breathe and hold for 3-6 breaths.

16. Repeat # 4 through #15 on the other side

17. Inhale into Mountain

yoga pose

A. Have the feet together or 2-3 inches apart, parallel, facing forward.

B. Palms are lightly pressed together with the shoulders down and back and the chest pressing in towards the thumbs. Crown of the head lifts up, chin is parallel to the floor.

C. Breathe and hold for 2-5 breaths.

18. Exhale into Standing Back Bend

yoga pose

A. Place the palms on the low back with the fingers pointed down. Press down into the feet, engage the legs and core body.

B. Exhale and press the hips forward and use the arms to support you as you arch back. Look up or carefully drop the head back.

C. Breathe and hold for 2-4 breaths.

D. Inhale and slowly roll back up to Mountain.

19. From Mountain, exhale into Standing Yoga Seal

yoga pose

A. Interlace the fingers behind your back, squeeze the shoulders together and open the chest.

B. Exhale and hinge at the hips rounding forward. Let the head hang from the neck and press the arms forward over the head.

C. Breathe and hold for 2-4 breaths.

D. Inhale and slowly roll back up to Mountain.

20. Inhale and sweep the arms up with palms together

yoga pose

A. Stay in Mountain alignment.

B. Look up at the thumbs.

C. Lift out of the waist, reaching up towards the sky.

21. Exhale into Utkatasana

yoga pose

A. Bend the knees and press the hips back.

B. Inhale and sweep the arms out and up with the palms together.

C. Arch the spine, press the chest forward and look up at the thumbs.The knees should track directly over the feet, not splaying in or out.

D. Breathe and hold for 1-3 breaths.

22. Straigten legs and back and exhale into Half Forward Fold

yoga posture

A. Bring the arms out to the sides in a T position. Exhale and hinge at the hips and hold half way down with a flat back.

B. Reach the fingers out to the sides, the forehead towards the front wall and the tailbone towards the back wall.

C. Breathe and hold for 2-4 breaths.

23. Exhale into Forward Fold

yoga posture

A. Press the palms flat to the floor and lift the hips up by straightening the legs, if necessary keep the knees slightly bent.

B. Use the arms to press the forehead in towards the legs, use the legs to lift the hips up towards the ceiling.

C. Breathe and hold for 3-6 breaths.

24. Bend the knees, lower the hips to the floor and roll back into Plow

yoga posture

A. Roll the hips and spine off the floor to bring the legs over the head. Have the arms alongside of the torso or over your head.

B. Press out through the heels with the legs straight.

C. Breathe and hold for 2-5 breaths.

25. Inhale and roll up into Boat

yoga posture

A. Bend the knees with the feet flat on the floor. Bring the arms parallel to the floor. Inhale and lean back to lift the heels and inch or two off the floor.

B. Stare at a point for balance. Press out through the heels to straighten the legs

C. Breathe and hold for 2-5 breaths.

26. Roll onto the back and bend the right knee into Half Wind Relieving Pose

yoga posture

A. Interlace the fingers around the right knee. Tuck the chin into the chest with the head on the floor and pull the knee into the chest avoiding the ribcage to the left.

B. Press the low back, shoulders and back of the neck into the floor. Relax the legs, keep the elbows close to your sides.

C. Breathe and hold for 2-5 breaths.

27. Exhale the bent knee to the left into Knee Down Twist

yoga posture

A. With the arms out to the sides in a T position, drop the right knee to the left side of your body. For a deeper stretch, place the left hand on the right knee. Look at the right hand and keep the shoulders flat on the floor. Relax into the posture.

B. Breathe and hold for 3-6 breaths.

28. Repeat #26 through #27 on the other side

29. Bend the knees, roll onto your back and inhale into Bridge

yoga posture

A. Bring the feet hip width apart with the toes pointed forward, slide the arms alongside the body with the fingers lightly touching the backs of the heels.

B. Inhale and lift the hips and spine up by pressing into the feet and engaging the lower and core body. Press down into the arms and shoulders to help lift the chest up.

C. Breathe and hold for 3-6 breaths. Exhale and roll the spine back to the floor.

30. Bring the knees towards the chest into Joyful Baby Pose

yoga posture

A. With both knees bent, reach through the insides of the knees to hold onto the outside edges of the feet.

B. Press the heels up as you pull back with the arms to press the low back, shoulders and neck down into the floor.

C. Breathe and hold for 3-5 breaths.

31. Exhale and release into Shavasana

yoga posture

A. Let the arms and legs flop out to the sides. The arms are 6-8 inches from the sides of your body and the palms are facing up.

B. Close the eyes and consciously relax the body from the toes to the crown of the head.

C. Breathe deeply through the nose into the belly and hold for 10-15 minutes.

32. End in Easy Pose

yoga posture

A. Bend the knees and slowly roll over to one side. Press up into a seated position.

B. Inhale and press the hips down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Relax the face and rest the tongue on the roof of the mouth.

C. Lengthen the inhalation and exhalation by breathing deeply into the belly through the nose. Release any thoughts or distractions and let the mind be focused on the breath.

D. Breathe and hold for 10-30 breaths.

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Comments 8

  1. I am a 20 years old girl with height 4′ 11″. I am 44 kg and i want to lose weight ( at least 5 kg). Can i get some information about wat are the yoga asanas that i need to do to lose weight?

  2. madtirose – Thanks for letting me know about the photo on pose #25, I’ve fixed it and now it should view properly as Boat pose.

  3. Greetings! Thanks for the sequence. Are you planning to do an audio download for this?
    Namaste

  4. poornima – I understand that some of the sequences are similar, but there are only so many ways to sequence the same pool of beginning to intermediate level poses. Many of the poses are done in a similar order as that is the most intelligent way to do them.

    Please let me know how you would like to see them different?

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