Imagine a workout that helps you lose weight while also improving flexibility and balance. Yoga can do that—and more.
Yoga supports weight loss in several ways. The poses themselves build strength and agility. You can also increase the pace to add a cardio element that burns more calories. Regular yoga tones your core and improves flexibility, which helps you perform other exercises better and burn more calories overall. Breath control is central to yoga, too; practicing pranayama has been shown to improve cardiovascular function in just a week of regular practice.
Below are ten yoga moves often featured in weight-loss workouts. Each targets the core in different ways and helps build the muscle that burns calories even at rest.
Dolphin plank
A variation of the standard plank, dolphin plank boosts core strength and calorie burn. Start on your belly or in plank, then lift onto your forearms and toes. Breathe normally and hold, working up from 10 seconds to a minute. It also strengthens the arms and can feel calming as you hold it.
Boat pose
Boat pose hits the abs and hip flexors hard. Sit with legs extended, place hands beside your hips, tilt back onto your sit bones, then bend and slowly straighten the knees to about a 45-degree angle while reaching your arms forward. Use a strap around your feet if you need support. Start with 10 seconds and build to a minute.
Downward dog
A classic that works several muscle groups, downward dog combines strengthening and aerobic benefits. Begin on all fours, lift your hips up, straighten your legs, and press your heels toward the floor. Hold for about 30 seconds. It’s a great full-body move for strength and endurance.
Warrior II
Warrior II strengthens the legs and opens the chest and shoulders. Stand with feet hip-width apart, turn one foot 90 degrees, and bend the front knee without letting it pass the ankle. Extend your arms parallel to the floor, one forward and one back. Hold 10–30 seconds, then switch sides.
Side plank
Side plank focuses on the obliques and builds arm and core stability. From plank, shift your weight to one side, lift the opposite arm up, and balance on one hand or forearm. Aim to hold for about 15 seconds per side as you build strength.
Chair pose
Chair pose engages the large muscles in the lower body for a strong calorie burn. Stand tall, raise your arms overhead (palms together if comfortable), then bend your knees so your thighs move toward parallel with the floor. Hold for around 30 seconds. It also works the shoulders and chest.
Eagle pose
Eagle pose challenges balance and flexibility while testing endurance. Stand, extend your arms forward, cross one arm over the other and bend the elbows. Wrap one foot around the opposite ankle and balance. Hold at least 15 seconds, then switch sides.
Lord of the Dance (Natarajasana)
This balance pose targets the core and tests stability. Shift your weight onto one leg, lift the other behind you, reach back to grab the lifted foot, and extend the free arm forward. Hold for about 10 seconds before switching sides.
Wide-legged forward bend
This pose increases flexibility to help you deepen other asanas. Stand with feet about three feet apart, hinge at the hips and fold forward, keeping your back long. Clasp your hands behind your back; if you can, bring your head toward the floor or rest it on a block. Hold up to a minute and use your hands to help return to standing.
Locust pose
Locust builds back strength to support the core and can ease lower-back discomfort. Lie on your belly, arms at your sides, then lift your upper body and arms while squeezing the shoulder blades. Keep your head facing forward and hold for about 30 seconds, lowering slowly afterward.
Why it works
Many yoga postures target specific core muscles, and balance-focused poses especially engage the abs. Strengthening muscle increases your resting calorie burn and helps create a lean, sculpted look. To avoid injury, learn and practice each pose with proper form.
If you want a structured program, look for one that includes clear photos and instructions, a multi-week plan, and guides for meditation and flexibility to help you build consistency and results.
