20 Minute Yoga for Weight Loss to Burn Excess Fat, 16 Poses

Incorporating a 20-minute yoga routine into your daily schedule can make a significant impact on weight loss and overall well-being. 20 minute yoga for weight loss not only helps in burning calories but also promotes mindfulness and reduces stress, making it an effective and holistic approach to weight management. Refer to the following article from Healthglowy to learn more about the best yoga poses for weight loss!

1- Is practicing yoga 20 minutes a day enough to lose weight?

The answer is yes, but there’s a note. You’ve got to combine yoga with a nutrient-rich diet and a healthy lifestyle. It’s like a three-pronged approach to kickstart your metabolism and burn enough calories to shed that unwanted fat.

One important strategy is to create a caloric deficit of 500 per day, which could translate to about 1 pound of weight loss per week. It’s a simple but effective way to tip the scales in your favor. The real trick lies in yoga’s ability to help you burn calories while also resetting your metabolism through a nutrient-rich diet. Maintaining a proper circadian rhythm, and making lifestyle improvements.

2- How to arrange a reasonable 20 minute yoga for weight loss schedule

If you’re so busy but still keen on squeezing in some yoga daily, fret not! There are tons of ways to make it happen! Here’s a super simple approach to sneak in 20 minutes of yoga each day: divide your practice into shorter sessions spread out during the day. For instance, kick off the morning with a 10-minute practice before heading to work. Then wrap up your day with another 10 minutes before hitting the sack. By breaking it down like this, you avoid feeling overwhelmed by trying to cram in a full hour all at once.

Alternatively, you can opt for quick bursts throughout the day – like 5 minutes here and there – whenever you find a spare moment or need a breather from your work or school commitments. Give these a shot and see how easily you can weave yoga into your busy schedule!

3- 20 Minute yoga for weight loss poses help tone the body and lose weight safely

3-1 Warrior One (Virabhadrasana I)

Firstly, start by standing with your feet hip-width apart. Then turn one foot outward so that it’s perpendicular to the other foot, which should remain pointing forward. Next, bend into this leg while reaching both arms overhead with interlaced fingers, as if you’re reaching towards something far away from you.

Be sure to keep both hips parallel throughout this pose, engaging all those lower body muscles to keep them strong throughout its duration. Then, hold this position for around 30 seconds or more, depending on how comfortable you are in the posture itself. When you’re ready to release out, bring your arms back down alongside your body before switching sides and repeating on the opposite side if desired.

3-2 Goddess Pose

Stand with your legs extra wide, about 4 feet apart, with your feet slightly turned out. Then, bend your knees and lower your seat towards the floor as if you’re doing a squat. Remember to engage those glute muscles and maintain a straight back throughout the movement. Now, pulse up and down for a minute to feel the burn in those targeted muscle groups. After that, take a 30-second breather, and then dive back in for another round.

3-3 Cobra Pose (Bhujangasana)

Cobra pose is one of the poses you should practice in 20 minute yoga for weight loss. It not only helps expand your chest muscles but also gives your back muscles a good workout. First things first, lie face down on the floor and place your hands underneath your shoulders. Next, gently lift your torso off the mat as much as you comfortably can, without pushing too hard – remember to keep lifting your shoulders away from your ears too! Hold this position for 10-15 seconds, then slowly exhale and come back down onto the mat, releasing any tension in the upper body area.

3-4 Locust Pose (Salabhasana)

The prone pose stretches out your arms and legs while lying on your tummy. As you inhale and exhale, lift your upper body and lower body about 30 degrees from the floor. Balancing the body and extending your arms behind you. Stay grounded on your lower tummy and pelvis, elongating your body in both directions.

Now, take a nice deep breath and hold the pose for roughly 6 breaths. As you exhale, keep your neck lifted to a comfortable level. Gently release from the pose and place your palms on the floor. After a few breaths, feel free to repeat this pose.

This pose is fantastic for melting away belly fat and fat around the buttocks. You’ll feel those muscles in your arms, hips, and tummy getting a good stretch, making the skin around these muscles firm and resilient.

3-5 Four-Limbed Staff Pose (Chaturanga Dandasana)

Starting from a plank position, slowly lower your body until your torso is in line with your upper arms and triceps. Keep that booty slightly raised higher than your torso and ensure your belly is nice and firm – no sagging allowed!

Now, give it a shot by holding this pose for 10 seconds initially. Then, gradually aim to work your way up to holding it for 30 seconds to a full minute.

3-6 Extended Triangle Pose 

As you inhale, lift your entire back, then exhale and bend your upper body to the left, paying attention to bending at the hips. Then use your left hand to touch your left foot, placing your palm on the floor near your foot. Raise the right arm above the shoulder, stretching deeper while rotating the neck to look at the palm of the right hand.

Rotate your shoulders, and expand your chest. Be sure to bring your thighs and chest in line with each other. Maintain balance while stretching for about 4 breaths. This 20 minute yoga for weight loss pose has the effect of losing weight on the lateral muscles of the chest and thighs. If you practice consistently, you will see the effect.

3-7 Downward Facing Dog Pose

Place your palms on the floor close to your chest, then take a deep breath in and lift your body upward. Plant your feet on the floor and exhale completely to bring your body onto your feet and palms. Next, tuck your shoulders and head inwards, raising your lower body and hips towards the sky or ceiling. While exhaling, lower your neck and head deeper, aiming to reach for the floor with your head.

Engaging your tummy muscles in this pose is a great way to kickstart fat loss in the tummy and tighten those abs. With each inhalation, let your body relax, and with each exhalation, deepen the stretch towards your legs, arms, shoulders, and chest, paying attention to the movement of your spine as you breathe.

3-8 Crow Pose (Bakasana)

Start squatting on your heels, extending your hands in front of you. Rise onto your toes and position your knees on your upper arms, as near to your armpits as you can manage. Gradually shift your weight forward until your feet lift off the ground, with your arms carrying your body weight.

For those new to this pose, you can adjust by placing your knees closer to your elbows or just slightly outside of them. Hold it for about 30 seconds or as long as you can.

3-9 Side Angle Pose (Utthita Parsvakonasana)

Lunge position with your left knee bent forward at a 90-degree angle and your right leg straight back with your toes pointed forward. Now, bend that left elbow and either let it rest on the right knee or take it down to the ground to ramp up the stretch. At the same time, reach your right arm up behind you to create a straight line with your right leg. Extend the stretch in your side body by reaching even farther through your right fingertips. Hold this awesome pose for 30 seconds, then go ahead and switch sides.

3-10 Intense Leg Stretch Pose

Take your legs out at a 90-degree angle, keeping them at a distance while elevating your spine and standing straight. Take a deep breath and stretch your spine upward, then exhale as you bend your hips, lowering your upper body and touching the floor with your palms.
Do this wonderful pose for 8 breaths or longer and you will feel comfortable. This stretching exercise works wonders in targeting belly fat, while also stretching the muscles in the lower back and buttocks for a firmer body!

3-11 Chaturanga Dandasana

This movement is similar to a low push-up. Start in an extended plank position, making sure your arms and legs are nice and straight. Now, gradually move your body forward so that your hands are below your chest.

As you lower down, bend your elbows straight back (not out to the sides) and sink into a low push-up position, chest just touching the floor (slightly deeper than a typical Western push-up position). Then regain strength and get into an extended plank position, repeating about 10 times.

3-12 Boat Pose

Start by sitting with your legs stretched out in front of you, knees bent. Next, to ensure balance, place your hands on the floor on each side. Now, lean back a little and lift your feet a few inches off the floor. Once you have completed the balance, lift your hands off the floor and place them on either side of the lifted leg. Then, try to straighten your legs, creating a V shape with your body. Hold that position for 30 seconds, while breathing deeply and exhaling.

3-13 High Lunge Twist

Begin by standing with your feet hip-width apart. Now, step your right foot forward, bend your right knee, and keep your left (back) leg straight. As you reach toward the floor with your left hand, aim to rest your palm on the ground. While keeping your left hand grounded, twist your right shoulder and chest toward the ceiling, stretching to the sky with your right arm.

Hold that powerful pose as you breathe in and out for a solid 10 counts. Then, return to the start position and rock it on the opposite side. Then repeat this pose again

3-14 Side Plank Variation (Vasisthasana)

Let’s kick things off in the side plank pose with your left hand resting on the mat right under your left shoulder and your feet positioned at an angle. Now, gradually lift your right leg towards your right arm. If possible, go ahead and grab your toes while ensuring that your right leg stays nice and straight. This movement requires serious leg flexibility, combined with other movements to complete the 20 minute yoga for weight loss plan to achieve the most optimal results.

3-15 Superman Pose (Viparita Shalabhasana)

Start by gently lifting your head, chest, arms, and feet at the same time. Keep your lower abdomen and hips flat on the ground as you lift your other body parts as high as possible and hold that position. Direct your gaze straight ahead and feel muscle tension in every position. Wait for 30 seconds and push yourself to try to hold it for up to a minute.

3-16 Garland Pose (Malasana)

Standing posture is straight, keeping the spine straight and beautiful. Now adjust the distance between your feet, bringing them a little closer. Inhale and lengthen your spine upward, then bend your knees and bring your whole body down, sitting on your legs with your palms in Namaste position and your arms close to the inside of your knees and thighs.

As you exhale, make sure your buttocks do not touch the floor in this Malasana pose and that your knees do not feel strained. Hold this pose for 6 breaths and with each exhale, go deeper into the pose, pressing your elbows towards your knees and drawing your abs in even deeper. This pose is great to practice in 20 minute yoga for weight loss, it helps reduce belly fat and fat around the thighs and hips.

4- 20-minute yoga tips for beginners

Take it easy, and start gradually. Begin with simple poses, once you’ve nailed those, you can level up to fancier ones like Crow Pose or Side Plank Variation. This strategy will keep you safe from any accidental injuries while you’re still getting the hang of each pose.

Listen up and tune in to your body. Feel how your body responds during each pose to avoid straining any specific muscle group or going too hard too fast. Finding a local yoga class with a seasoned instructor can be super beneficial. They’ll walk you through each pose step by step, answering any queries that pop up along the way.

Incorporating a 20-minute yoga practice into your daily routine can be a game-changer in your weight loss journey. By committing a small portion of your day to yoga, you can experience not only physical benefits but also mental and emotional well-being. So, roll out your mat, dedicate 20 minute yoga for weight loss, and embark on a transformative journey towards a healthier and fitter you.