Yoga for Beginners Week One Weight Loss Plan - Fit Life Geek

Yoga for Beginners Week One Weight Loss Plan

By Jessica | Yoga

Sep 12

For most people, losing weight can be really hard. However, there are also some people who find it hard to gain weight. If you are one of the former ones, then you’ll agree that it can be incredibly hard to lose weight. You have done different kinds of a workout but nothing is really working.

To lose weight you’ll need a lot of self-discipline and focus. You can achieve both of that with Yoga. Yoga is a practice that targets your mental, spiritual, physical, and philosophical elements. Yoga cannot only give you a peace of mind, but it can also help strengthen your muscles, have a good breathing, and lose weight.

 

How Often Should You Do Yoga Daily For An Effective Weight Loss?

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Consistency is the key to an effective weight loss. So for one week, if you are really keen on losing weight within the week, then I would recommend that you should at least do the practice for 1 hour a day. But if you are not in a hurry in losing weight, then you can at least perform the yoga poses for at least 30 minutes a day.

 

9 Yoga Poses For Losing Weight

Some of the poses that I will be mentioning, later on, are two-sided, meaning you should perform it on both sides of your body before moving onto the next pose. You should try holding each pose for 30 seconds, meaning 30 seconds for the right side and then 30 seconds on the left. Therefore, each pose should last for 1 minute. After you have finished doing all of the poses for one time, rest for 1 to 2 minutes then repeat all the yoga poses again. You should be able to complete 3 rounds for a total of 30 minutes.

However, for those who want an intense yoga workout, you should perform each pose for 1 minute on each side. This would take you a total of 1 hour.

Now let’s move on to the poses since most of you are beginners, we will start with the easier poses and will gradually get a bit harder. Note: the more challenging the pose is, the more you’ll lose weight.


1. Tree Pose

During this pose, you should probably focus on drawing out your proper balance from your core. Try tightening up your abdominal muscles, this could help you stabilize your body. For beginners, you should try performing this pose by pressing your hands together and placing them in front of your chest. As you gradually gain your balance, slowly bring your hands together above your head.

Hold this pose for 30 seconds/1 minute before moving on to the next pose.


2. Upward Facing Dog

This is a traditional pose that will give you a good stretch on your back. However, you should probably focus a little less on the intense backstretch because you are going to hold for 30 seconds/1minute.

For a proper positioning, you should first lay on your chest with your hands flat on the ground, then slowly push your upper body up along with your knees and hips. The only parts of your body that are touching the ground or mat, should only be your feet and your hands. Instead of focusing on your strength, you should rather focus on drawing out your strength to hold the pose for a full minute or a half.


3. Half-Forward Bend

This pose will target your body’s hips, back, and hamstrings. Before doing this pose, you should first keep in mind a few things.

You should mostly focus on bending from your lower back. How? You need to bring your navel up towards your spine, and then try to ‘suck in’ as you bend your body forward. Also, try to elongate your torso by arching your back and by pushing your butt out. Your back should be on a straight position like the one on the photo.

Try holding this pose for 30 seconds/1minute.


4. Goddess Pose

This pose can be great for your hips, this can be an intense workout for your body’s glutes and quadriceps.

For a proper pose, you should place your feet 3 ½ to 4 feet apart from each other. Then slowly lower down your body, try to go lower until your knees reach a 90-degree angle. You should also focus on pushing your hips a bit forward to increase the stretch of your hips.

After you have achieved the proper position, slowly move your body up and down for 30 seconds/1 minute.


5. Boat Pose

This pose is great for the abs as I have mentioned earlier. Yoga will not make you lose weight, but you can also gain a much leaner body.

However, if you find this pose a bit too challenging you can try bending your knees, but still practice on stretching your legs little by little. Keep your arms and legs as straight as possible, place your hands on either side of your knees. To help keep your balance, keep your gaze on the wall on your front or on your feet.

Hold this pose for 30 seconds/1 minute.


6. Triangle Pose

This yoga pose is great for the hips and the hamstrings. This form is one of those poses that looks easy enough but requires flexibility and strength to achieve the proper position. Step your left or right foot forward for about 3 to 4 feet apart. The foot that is placed forward should be pointed straight out, same with your foot that is on the back side.

If your left foot is the one placed at the front, your left hand should be placed on the ground. If you can’t comfortably place your hand flat on the ground, then you could use a yoga block or any kind of things that you can place on the ground. Then with your right hand, you should point it towards the ceiling along with your gaze.

Hold this pose for 30 seconds/1 minute.


7. Revolved Side Angle Pose

This formation is great for opening up the hips and takes up a lot of strength from your abdominal muscles and quadriceps.

Begin with a plank pose with your toes while placing your palms on the floor or on a block. Slowly step your right foot forward, placing it beside where your hand is. Then, bring your right arm forward to complete the pose. To increase more stretch, you should lift your gaze upward.

Hold this formation for 30 seconds/1minute.


8. Half Moon Pose

If you have trouble reaching the floor, you can use a yoga block like the one in the one in the picture.

To do this pose, you should first place both of your hands on the ground while lifting your right leg to gain balance. Once you get a proper balance, reach your right arm up to the ceiling in a straight line. Also, bring your right leg up into a 90-degree angle. This pose will require you with a lot of focus and concentration, so try focusing your gaze in one place on the wall or floor.

Try your best in holding this position for 30 seconds/1 minute.


9. Warrior III Pose

If you have successfully done the half-moon pose, this pose could be fairly easy for you.

To perform a properly balanced position, stand in a straight then place your arms above your head. The slowly lean your upper body forward, while also raising one of your legs up in the air. Raising your leg half up into the air can be a bit hard, so just keep practicing. This pose will also require you with a lot of focus, so try aiming your attention at one thing, and that is by maintaining your balance.

Try your best at holding this position for 30 seconds/1 minutes.


Final Thoughts:

So here is the best yoga poses for beginners that you can add into your weight loss plan. If you have successfully completed these poses for at least 1 hour a day in one week, then you will certainly achieve the desired amount of weight that you are aiming for. If you want to replace some of the yoga poses above then you can look for more.

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