8 Beginner Sitting Yoga Poses For Weight Loss

Beginner Sitting Yoga Poses
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Are you looking for a way to lose weight without hitting the gym? If yes, then yoga might be the answer you’re looking for! Yoga is an ancient practice that has been proven to offer numerous physical and mental benefits, including weight loss.

If you’re new to yoga, it’s essential to start with beginner poses that are easy to perform and offer excellent results. In this article, we’ll discuss beginner sitting yoga poses for weight loss that you can practice at home or in a yoga class. But before we dive into that, let’s understand what sitting yoga is and its benefits.

What is Sitting Yoga?

Sitting yoga, also known as seated yoga, is a form of yoga that focuses on poses performed while seated or lying down. This form of yoga is perfect for beginners who have trouble standing for extended periods or find traditional yoga poses challenging. Sitting yoga is also an excellent option for those with injuries or disabilities that limit their mobility.

Sitting yoga is highly beneficial for weight loss as it improves digestion, increases metabolism, and reduces stress levels. Moreover, this form of yoga helps to build muscle tone, which is essential for burning calories and shedding excess fat.

Key Takeaways

  • Beginner sitting yoga poses can help with weight loss by improving digestion, increasing metabolism, and reducing stress levels.
  • These poses are easy to perform and can be done anywhere, making them a convenient option for those with busy schedules.
  • To get the most out of your yoga practice, it’s essential to practice regularly, use proper form, modify poses if necessary, focus on your breath, and stay hydrated.
  • While yoga is generally safe for most people, it’s essential to take precautions and avoid certain poses if you have any medical conditions or injuries.
  • With regular practice, beginner sitting yoga poses can not only help you lose weight but also improve your overall health and well-being.

Beginner Sitting Yoga Poses for Weight Loss

1. Seated Cat-Cow Pose

The Seated Cat-Cow Pose is an excellent yoga pose for beginners looking to lose weight. It can help to increase flexibility, as well as provide a gentle massage for the abdominal organs and spine. This pose also helps to reduce tension in the back and neck muscles, while activating the digestive system.

To begin this pose, sit on a yoga mat with your legs crossed in front of you. Place your hands on your knees and slowly inhale through your nose.

As you exhale, arch your back like a cat, tucking your chin towards your chest and pushing out your stomach. On the next inhalation round out your back like a cow by arching it up towards the ceiling, lifting your chin and chest forward. Be sure to focus on keeping the spine tall throughout this movement.

Hold this position for five breaths before releasing into a neutral spine and repeating again if desired.

2. Seated Forward Bend

Now that you’ve completed the Seated Cat-Cow Pose, let’s move on to the Seated Forward Bend.

This pose is great for stretching out your spine and relieving tension in your back muscles. It also helps promote flexibility in your hips and hamstrings.

To begin, sit up straight with your legs extended in front of you. Make sure your feet are flexed so that the tops of your toes are pressing into the floor.

Reach forward with both arms and hold onto either side of your feet or ankles (whichever feels more comfortable). Inhale deeply and then exhale as you slowly hinge forward at the hips, allowing your torso to come closer to your legs.

Allow gravity to do most of the work here; don’t pull on any of your joints or muscles too much. Hold this pose for 30-60 seconds, breathing deeply as you do so, before releasing back up to a seated position.

Feel free to repeat this pose a few times if desired.

3. Seated Spinal Twist

The seated spinal twist is an excellent beginner yoga pose for weight loss. It can be used to target core muscles, increase flexibility and promote healthy digestion. In this pose, the spine is rotated from side to side, allowing tension in the back to be released:

Here are some key benefits of the seated spinal twist:

  • Strengthens and tones abdominal muscles
  • Increases flexibility in the spine
  • Promotes better digestion by aiding elimination of toxins

This pose is also beneficial for relieving stress, improving balance and stimulating circulation. To further enhance its impact, practitioners can focus on their breathing while performing the pose. This can help create a more calming effect throughout the body.

Additionally, it’s important to stay mindful of posture when practicing this pose as it requires proper alignment to ensure safety and effectiveness.

4. Seated Crescent Moon Pose

Seated Crescent Moon Pose is a great beginner-level yoga pose that can help with weight loss. It promotes better core strength and balance, while stimulating the abdominal organs to increase digestion.

To get into the pose, start by sitting on your heels in a kneeling position with your hips slightly raised above the floor. Keep your hands on either side of the body, palms facing up and shoulder blades drawing down.

Inhale and as you exhale, draw your navel towards your spine and extend your arms out to the sides at shoulder height. Maintain this position for 5-10 breaths or longer if desired. Make sure to keep your gaze forward and avoid sinking into the low back or rounding of the shoulders.

This pose helps strengthen and tone the legs, arms, shoulders, abdominals and back muscles. Additionally, it helps open up the chest area for better breathing which can contribute to improved energy levels throughout the day.

With regular practice, you should begin to see results in terms of increased flexibility as well as weight loss over time.

5. Seated Half Lord Of The Fishes Pose

The Seated Crescent Moon Pose is a simple and effective way to strengthen your core and build flexibility, but now it’s time to transition into the Seated Half Lord of the Fishes Pose.

This pose is great for stretching the hip flexors and inner thighs, plus it can help you with digestion and reducing stress.

To get into this pose, start seated with your legs stretched out in front of you. Place your right foot over your left thigh near the knee joint, then bend your left leg so that it’s close to your body.

Reach your right arm up and behind you, placing your palm flat on the ground or using a yoga block for support if needed.

Finally, reach your left arm under your right knee and draw it towards you as if trying to hug yourself. Hold this position for several breaths before switching sides.

6. Seated Eagle Pose

The Seated Eagle Pose is an excellent beginner yoga pose for weight loss. It helps to improve posture and increase flexibility, while also strengthening the legs, ankles, arms and shoulders.

To begin this pose, sit up tall on the floor with your legs crossed in a comfortable position. Your spine should be straight and your back muscles engaged.

Wrap your right arm under your left arm, then bring the palms of your hands together in front of your chest. Hold this pose for 30 seconds while focusing on your breathing pattern – inhaling deeply through the nose and exhaling out of the mouth.

This pose can also help to reduce stress levels while encouraging you to focus inwardly – great if you’re feeling overwhelmed or anxious! If you are new to yoga or have limited mobility, it’s important to practice this pose with caution and don’t push yourself too hard – take it slow and listen to what your body needs.

With regular practice, you’ll soon notice improvements in balance, coordination and strength.

7. Seated Wide-Legged Forward Bend

Close your eyes and take a few deep breaths. Feel the tension melting away as you sit in this pose.

The Seated Wide-Legged Forward Bend is a great beginner yoga pose to help with weight loss.

Start by sitting on the floor, legs spread wide apart and toes pointed outwards. Breathe deeply as you lean forward, allowing your arms to hang loose towards the ground.

Feel the stretch across your hamstrings and lower back as you reach for your toes, if possible.

Relax into the pose for a few moments before slowly coming out of it.

As you come out of the pose, feel your body rejuvenated and energized from this calming practice.

8. Seated Half Lotus Pose

The Seated Half Lotus Pose is an incredible pose for beginners looking to start yoga for weight loss. It’s a gentle pose that helps one open up the hips and strengthen the core, while also stretching the legs. Additionally, it can stimulate digestion, reduce stress, and improve circulation:

  • Health Benefits:
  • Improved flexibility in the hips and spine
  • Strengthened core muscles
  • Increased circulation throughout the body
  • Mental Benefits:
  • Reduced stress levels
  • Improved focus and concentration
  • Calmed mind and body

This pose is relatively simple to do and requires minimal space—just enough to sit comfortably with your legs stretched out. Make sure you keep your spine straight while sitting in this posture, close your eyes, and take some deep breaths. With consistent practice, you’ll begin to see great results in no time!

Tips for Practicing Beginner Sitting Yoga Poses for Weight Loss

To get the most out of your yoga practice, here are some tips to keep in mind:

  • Practice regularly: To see results, it’s essential to practice yoga regularly. Aim to practice at least three times a week.
  • Use proper form: It’s essential to use proper form when performing yoga poses to avoid injury and get the most out of the exercise.
  • Modify poses: If you find a pose too difficult, you can modify it to suit your level of flexibility. Use props such as blocks or blankets to support your body.
  • Focus on your breath: Breathing is an essential aspect of yoga. Focus on your breath and try to match your movements with your inhales and exhales.
  • Stay hydrated: Drink plenty of water before, during, and after your yoga practice to stay hydrated.

Precautions and Contraindications

While yoga is generally safe for most people, it’s essential to take precautions and avoid certain poses if you have any medical conditions or injuries. Here are some precautions and contraindications to keep in mind:

  • Avoid certain poses: If you have a back injury, avoid forward folds and twists. If you have knee pain, avoid sitting on your knees.
  • Consult your doctor: If you have any medical conditions, such as high blood pressure or diabetes, or if you’re pregnant, consult your doctor before practicing yoga.
  • Listen to your body: If a pose feels uncomfortable or painful, stop immediately.


Sitting yoga is an excellent option for beginners who want to lose weight and improve their overall health and well-being. These beginner sitting yoga poses for weight loss are easy to perform and offer numerous benefits, including improved digestion, increased metabolism, and reduced stress levels.

To get the most out of your yoga practice, remember to practice regularly, use proper form, modify poses if necessary, focus on your breath, and stay hydrated. And if you have any medical conditions or injuries, be sure to consult your doctor before starting a yoga practice.

So what are you waiting for? Roll out your yoga mat, and let’s get started on our weight loss journey with these beginner sitting yoga poses!

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