🧘‍♀️ Beginner Yoga for Weight Loss: 20–30 Minute Sequence

🔥 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.