Best Beginner Yoga Poses to Lose Weight and get a Flat Stomach & Belly. And can anyone do them, even a person over 200 Pounds?

In this post we discuss several topics like – benefits of yoga, if we practice it does it mean we are religious? Can it be dangerous for a person over 200 pounds and the question we know we wall want to ask; what are the best poses you can do to lose weight. So, let’s get started.


Table of Contents:

  1. Is yoga only for people who are religious?
  2. Benefits of yoga & how it can help you lose weight
  3. If you don’t have a studio, can you still practice yoga?
  4. Can it affect my mood and energy levels?
  5. Best beginner friendly poses to help anyone lose weight!

1. Is yoga only for people who are religious?

When I first came across Yoga, I thought it is taught by religious Hindu priests who can get into a Pranayam pose and float in the air.

My introduction to Yoga was by pure accident. Actually, it was an accident! I had hurt myself in the gym where I had lifted weights without any warm up and as a result pulled my back. My physiotherapist suggested trying out yoga.

To my surprise, it wasn’t about Hinduism, however, practice of certain movements & poses happen to originate from India around 5th or 6th century BC. These movements were prescribed based on the existent science and technology at the time & as Hindu culture is the dominant, the poses have Hindu names.

However, upon practicing these poses I was able to strengthen my back and realize further their great benefits.

2. Benefits of yoga & how it can help you lose weight?

In today’s world our first instinct is to go online and search. Instinctively we go to You Tube, Instagram, Facebook and see people doing yoga poses where they are doing light poses like sitting quietly, their eyes closed, gently turning left or right.

After looking at this the first question coming to our mind is – How can this compete with a sweat dripping Cardio HIIT Workout?

This is a Huge Misconception! Yoga demands a great deal of both physical and mental strength, focus, endurance and flexibility.

First off, you cannot have a healthy body with an imbalance and unhealthy mind. Having mis-conceptions about yourself, low self-esteem, negative self-talk is destructive for the mind and often being overweight makes you feel defeated and undervalued.

However, yoga has its own unique way of uplifting your mood with positive thoughts.

Yoga tends to create harmony between your body and mind thereby keeping you motivated in your weight loss journey. Further, it also brings a positive voice inside you where you start giving more thought to decisions for yourself like – healthier food choices, avoid junking, lesser drinking & better stress management.

Or your life becomes less stress! And just a better version of you!

3. ……Can I practice it anywhere? I don’t have access to a Studio?

Yoga is one of the few forms of exercise which needs very little space – can be practiced in your bedroom, living room, garden or wherever there is a bit of a peace and quiet. Also, nowadays with internet being available there are plenty of easily searchable options that you can see on YouTube

Here are a few simple steps you can follow to start your yoga practice at home:

  • Comfortable gear

For hundreds or even thousands of years, there was no yoga equipment. Hence, technically you don’t need anything other than your body. However, a nice yoga mat and a few props are all you need to have a wonderful self-healing yoga practice.

Below are our suggestions on what can help make your yoga practice more enjoyable. You may click on the link for the suggested products on amazon:

  1. Yoga Mat
  2. Comfortable Breathable Clothing
  3. Durable/sustainable bottle of Water
  4. And lastly, aroma therapy candles to help you relax, feel calm & energized. However, you can also keep your windows open and let nature do its magic!
  • Choose a quiet space to practice

Choose a small cosy place in your house where you feel comfortable and safe. The space should be large enough to accommodate your yoga mat & can be anywhere inside or outside the house. The best thing about your yoga mat is once you’re done, you can roll it up and you are done minimizing the space required to store it.

  • Schedule a regular time for yourself

No, you don’t have to do it every day! But even where you say that you will do it once a week, you have to be consistent and do it every week the same day & time for that duration. Only then you shall witness the positive effects.

And if you decide to increase the frequency you will notice such positive effects a lot faster. However, the most important thing in this whole equation is the consistency.

4. Can Yoga affect one’s mood and energy levels?

Studies have found that yoga can have a positive effect on mood and can reduce one’s anxiety levels. Not just that is also helps in increasing body awareness, relieve stress, reduce muscle tension, strain and inflammation, sharpen attention and concentration & have a calming effect on our nervous system.

5. Best Beginner Practice Poses to help anyone lose weight!

Child Pose

  1. Kneel on the floor with your toes together.
  2. Begin with having the knees hip-width apart with the palms on top of your thigh.
  3. On exhaling, bow forward draping your torso between your thighs.
  4. Simultaneously, extend your arms alongside your torso with your palms facing down.
  5. Rest in the pose for 15-30 second.

Upward Facing Dog or Cobra Pose (Bhujang Asana)

  1. Lie on your stomach with your legs stretched out and your palms positioned next to your chest.
  2. Inhale slowly and raise your chest upward while bending backward. Hold this pose for 15-30 seconds.
  3. Exhale slowly and bring your body back to the original position.

Bow Posture (Dhanurasan)

  1. Lie on your stomach, bend the knees towards your buttocks and reach your arms back towards your ankles and hold from outside.
  2. Inhale and lift your feet slowly as high as possible away from the buttocks while also lifting your thighs off the floor. Hold this pose for 15-30 seconds and keep breathing normally.
  3. Begin to exhale and move back to the original position.

Hollow Hold or Pontoon Posture (Naukasana)

  1. Lie on your back with your legs stretched out but together and your arms at your sides.
  2. Inhale and raise your legs to a 45-degree angle without bending your knees
  3. Keep your arms extended in front of you and parallel to the floor with your upper body slightly raised. Keep breathing normally and hold the pose for 15 seconds.

Plank or Board Posture (Kumbhakasana)

  1. Start with your hand and knees underneath your arms and shoulders.
  2. Step your feet back with your toes facing down to extend your legs behind your body.
  3. Your body should form a straight line. Your hands should be flat on the ground. Hold for 15-30 seconds.

Wind Easing Posture (Pavanamukthasana)

  1. Begin by lying on your back, your legs and arms extended.
  2. Exhale and draw your knees to your chest. Clasp you’re your hands around them.
  3. Then lift your head and chest off the floor and touch the chin to your knees. Hold for up to 1 minute as you take normal, deep and long breaths.
  4. Exhale by releasing your knees and bringing your hands to the sides of your body.

End your yoga workouts with these two relaxing asanas:

  • Shavasana
    1. Lie on your mat spreading your feet wide in a comfortable position & have arms by your side with the palms facing upwards.
    2. Close your eyes and allow your body to relax by gently & comfortably breathing in & out.
    3. Focus on your breathing thereby eliminating any tensions from the body.
    4. Do this for a minute.
  • Pranayama
    1. Finally come to a comfortable cross-legged position and keep your eyes closed.
    2. Inhale deeply through your mouth & exhale through your nose.
    3. Focus on your breathing & as you breathe out if you like you may chant Om (this is optional).
    4. Do for a minute.

So, what are you waiting for grab your Yoga Mats & let’s do Yoga!

Do share below with us your story or thoughts of how you feel Yoga contributed to your life…..

Author: Prashant

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