20 Minute beginner Yoga Workout For Weight Loss

This moves is great for beginners or those who are yoga experts. Grab a yoga mat and get ready to get long and lean in just 20 minutes! These workout will help build muscle strength and increase flexibility.

Yoga Workout will help you reduce stress levels, relax and losing weight.These workout will help burn off belly fat faster than ever! What are you waiting for?!

20 Minute Yoga Workout for Weight Loss

20 Minute beginner Yoga Workout For Weight Loss

How do it:

Hold each pose as 30 seconds before moving onto the next pose. After all 12 poses have been completed, rest as 60 seconds, and then repeat the workout again.

1. Setu Bandha Sarvangasana (Bridge Variation)

Start by laying flat with the ground on your knees bent and heels touching your butt. Apply your glutes and core to lift yourself up and balance with the feet and shoulders. Reach your arms underneath you and adjust the shoulders so that you can raise yourself higher. Slowly lift up your right leg and hold. Be sure your left knee is at a 90-degree angle.

Hold for 30 seconds.

2. Utthita Parsvakonasana (Side Angle Pose)

Start in Warrior I (a lunge position with your left knee bent forward at a 90-degree angle and your right leg straight back on your toes pointed forward). Bend the left elbow and let it repose on the right knee (or reach them down to the ground to increase the stretch). Accomplish your right arm up behind you, so that it is in a straight line on your right leg.

Increase the stretch in your side body by reaching farther through your right fingertips.

Hold for 30 seconds. Repeat on both sides.

3. Navasana (Boat Pose)

Slow raise your legs up to a 45 degree angle applying your arms to help you balance. Once you feel balanced and steady enough, slowly raise your arms to the outside of the knees. Hold as 30 seconds. Work towards holding these position for a full minute.

4. Chakrasana (Wheel Pose)

Start by laying flat on your back with your knees bent and your heels touching your butt. Bend your elbows, and place your palms face down with either side of your head. Gently push yourself up applying your arms and your feet. Be mindful of the elbows. They tend to want to stick out in this position.

Hold it for 30 seconds or as long as you feel comfortable.

5. Ardha Candrasana (Half Moon Pose)

Try to stack the hips so that the body is open and pointing outwards, not down towards the mat. Point your right foot out to the side also, not the floor. If you do not have the flexibility to reach the floor while keeping your left leg straight, bend the left knee slightly to allow your hand to touch the floor (or apply a yoga block).

Other modifications include reaching your right arm towards the floor to help on balance or reaching your left arm to your knee instead of the floor.

Hold for 30 seconds. Perform on both sides.

6. Viparita Shalabhasana (Superman Pose)

Gently raise your head, chest, arms, and feet up at the same time. Your lower stomach and hips should remain flat on the ground. Raise them up as high for you can and hold. Your gaze should be straight before of you.

Hold for 30 seconds. Try to work up to holding them as up to 1 minute.

7. Phalakasana (Plank Pose)

Firmly grip the mat, round the shoulders and upper back, and keep your butt in line with the rest of your body. Do not let your body sag at all. Stay firm and tight, and the abdominals will do all the work for you!

Hold for 30 seconds. Work up to holding them for two minutes.

8. Vasisthasana (Side Plank Variation)

Start in side plank pose on your left hand on the mat directly beneath your left shoulder and your feet at an angle. Slow reach your right leg up to your right arm. Grab your toes if you can while keeping the right leg straight.

These requires more flexibility in the legs. If you can’t straighten the leg, try bending your knee slightly.

Hold for 30 seconds. Perform on both sides.

9. Viparita Shalabhasana (Superman Pose)

Gently raise your head, chest, arms, and feet up at the same time. Your lower stomach and hips should remain flat on the ground. Raise them up as high for you can and hold. Your gaze should be straight before of you.

Hold for 30 seconds. Try to work up to holding them as up to 1 minute.

10. Bakasana (Crow Pose)

Start in a squatting position on your heels on your hands out in front of you. Come up onto your toes, and place your knees on your upper arms for close to your armpits as possible. Slow shift your weight forward until your feet come off of the ground and your arms is supporting your weight.

To modify this for beginners, try placing your knees closer to your elbows or even just outside of your elbows.

Hold for 30 seconds or as long as you can.



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