Yoga is a gentle yet powerful way to support weight loss, improve metabolism, and build strength—and the best part? You don’t even need to stand up! This 45-minute seated yoga sequence is designed for beginners and focuses on deep core engagement, breath control, and mindful movement to help you burn calories and tone your body from a seated position.
🔹 Why Seated Yoga for Weight Loss?
✅ Engages core muscles for better calorie burn & stability
✅ Improves flexibility & mobility while reducing stress
✅ Enhances breath control, boosting oxygen intake & fat metabolism
✅ Great for all fitness levels, especially if standing poses feel challenging
Pssst. Have you bought a yoga mat yet?
🔥 Let’s flow, breathe, and burn calories—without ever leaving the mat! 🔥
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🧘♂️ 45-Minute Seated Yoga for Weight Loss
🌟 Phase 1: Breathwork & Warm-Up (10 Minutes)
1. Seated Belly Breathing (2 Minutes)
- Sit cross-legged, one hand on belly, one on chest.
- Inhale deeply, expanding the belly, then exhale completely.
- Why? Boosts oxygen flow & activates metabolism.
2. Seated Side Stretch (1 Minute Each Side)
- Extend one arm overhead, lean gently to the side.
- Why? Stretches obliques and waist, encouraging a toned midsection.
3. Seated Cat-Cow (2 Minutes)
- Inhale, arch the back (Cow Pose), exhale, round the spine (Cat Pose).
- Why? Improves spinal flexibility and engages the core.
4. Seated Forward Fold (2 Minutes)
- Extend legs, reach forward, keeping spine long.
- Why? Stretches hamstrings and improves digestion.
5. Seated Twist (1 Minute Each Side)
- Cross one hand to opposite knee, twist gently.
- Why? Stimulates digestive fire and tones the waist.
🔥 Phase 2: Seated Strength & Fat-Burning Flow (25 Minutes)
🔄 Hold each pose for 5-10 breaths, engaging your core throughout.
6. Seated Knee Lifts (1 Minute)
- Sit tall, lift one knee toward the chest, then switch sides.
- Why? Activates core muscles & improves circulation.
7. Boat Pose (Navasana) (1 Minute, 2 Rounds)
- Sit with knees bent, feet lifted, arms extended forward.
- Why? Strengthens abs, hip flexors, and balance.
8. Seated Bicycle Twists (1 Minute)
- Lean back slightly, twist elbow toward opposite knee.
- Why? Burns side belly fat and strengthens obliques.
9. Seated Figure-Eight Arms (1 Minute)
- Extend arms, move them in a figure-eight motion.
- Why? Engages arms, shoulders, and coordination.
10. Seated Side Bend with Reach (1 Minute Each Side)
- Extend one arm overhead, lean to the side.
- Why? Tones obliques while improving flexibility.
11. Seated Marching Core (1 Minute, 2 Rounds)
- Lift knees one at a time, tapping toes lightly on the floor.
- Why? Builds core stability and improves blood flow.
12. Seated Spinal Wave (1 Minute)
- Flow between a rounded spine and lifted chest.
- Why? Enhances core mobility and posture.
13. Seated Leg Extensions (1 Minute Each Side)
- Extend one leg, hold, then switch.
- Why? Strengthens quads and engages the lower belly.
🌙 Phase 3: Cool Down & Relaxation (10 Minutes)
14. Seated Butterfly Stretch (2 Minutes)
- Bring soles of feet together, gently press knees down.
- Why? Opens hips and inner thighs.
15. Seated Hamstring Stretch (1 Minute Each Side)
- Extend one leg, reach forward, switch sides.
- Why? Increases hamstring flexibility.
16. Seated Reclined Twist (1 Minute Each Side)
- Twist gently, keeping the spine long.
- Why? Relieves spinal tension and aids digestion.
17. Seated Meditation + Deep Breathing (3 Minutes)
- Close your eyes, inhale deeply, exhale fully.
- Mantra: “I am strong, I am centered, I am in control of my body.”
🌟 You did it! A full-body seated yoga workout for weight loss, strength, and relaxation. 🌟
🔑 Key Takeaways
✔️ Seated yoga engages the core & burns calories without joint impact.
✔️ Mindful movement combined with breathwork increases fat metabolism.
✔️ Strength-based seated poses help tone muscles & improve circulation.
✔️ This routine is beginner-friendly & easy to incorporate daily.
📚 Science-Backed Benefits of Seated Yoga for Weight Loss
🔹 Harvard Medical School – Yoga enhances fat metabolism and calorie burn.
🔹 National Institutes of Health (NIH) – Seated movement improves digestion & supports weight loss.
🔹 Journal of Strength & Conditioning Research – Core-focused yoga strengthens deep stabilizer muscles for long-term fat loss.
🤔 FAQ – Seated Yoga for Weight Loss
Q: How often should I practice this seated yoga flow?
✅ 3-5 times per week for best results.
Q: Can seated yoga really help with weight loss?
✅ Yes! Engaging the core, deep breathing, and consistent movement burn calories.
Q: Do I need any equipment for this routine?
✅ No! Just a comfortable mat or cushion.
Q: How long before I see results?
✅ In 4-6 weeks, with consistency, you’ll notice improved core strength and energy levels.
💬 Join the Conversation!
🔥 Who’s ready to lose weight and build strength—without standing up? Drop a “🧘♀️ I’m seated and strong!” in the comments!
#SeatedYoga #YogaForWeightLoss #MindfulMovement #BreatheAndBurn
Set an intention!
In yoga, you set an intention at the beginning of your practice. As a Christian, I like to choose bible verses that can lead my practice- and day- in a positive direction. Here are some of my favorites:
- Psalm 16:9 – “Therefore my heart is glad, and my glory rejoiceth: my flesh also shall rest in hope.“
- 2 Timothy 1:7 – “For God gave us a spirit not of fear but of power and love and self-control.”
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