🧘♀️ Beginner Yoga for Weight Loss: 20–30 Minute Sequence
- Audrey Portanova
- May 12
- 2 min read
🔥 Warm-Up (3–5 minutes)
1. Cat-Cow (Marjaryasana–Bitilasana) – 5–8 breathsGently warms the spine and connects breath to movement.
2. Downward Dog (Adho Mukha Svanasana) – 5 breathsStrengthens the arms and core, stretches the legs and back.
3. Sun Salutations (Surya Namaskar A) – 3 roundsIncreases heart rate, warms up the body, and builds flow.
💪 Strength & Toning Flow (15–20 minutes)
4. Chair Pose (Utkatasana) – Hold for 5 breathsTones thighs, glutes, and strengthens the core.
5. High Lunge (Anjaneyasana) – 5 breaths each sideBuilds leg and core strength, improves balance.
6. Warrior II (Virabhadrasana II) – 5 breaths each sideExpands focus and stamina, tones the lower body.
7. Plank Pose – Hold for 30–60 secondsFull-body strengthening, especially the core and shoulders.
8. Chaturanga Dandasana (Knees-down option)Engages arms, core, and back; prepares for vinyasa transitions.
9. Cobra Pose (Bhujangasana) – 5 breathsStrengthens back muscles, opens chest.
10. Boat Pose (Navasana) – Hold 3 rounds of 30 secondsTones abdominal muscles and builds core stability.
🌀 Cool Down (5–7 minutes)
11. Supine Twist (Jathara Parivartanasana) – 5 breaths each sideAids digestion and spinal release.
12. Bridge Pose (Setu Bandhasana) – Hold for 5 breathsStimulates thyroid and metabolism; tones glutes and hamstrings.
13. Legs-Up-the-Wall (Viparita Karani) – Hold for 2–5 minutesCalms the nervous system, aids lymphatic drainage and recovery.
14. Savasana (Final Rest) – 3–5 minutesPromotes integration, rest, and stress relief.
🌬️ Optional Breathwork to End
Kapalabhati (Skull Shining Breath) – 30 secondsStimulates metabolism and clears mental fog.
📝 Tips for Success
Practice 3–5 times per week for best results.
Combine with a healthy, balanced diet and adequate hydration.
Prioritize consistency over intensity—progress comes with time.
Be kind to your body; rest when needed.
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