Best Morning Yoga for Weight Loss

morning yoga for weight loss

Did you know that over 99 million people are overweight in the US? Despite this high number, only about 12% of the general population have a gym membership. The truth is that the gym doesn’t work for most people. Instead, lots of people do morning yoga for weight loss.

Yoga is a better alternative that helps you work your body and lose weight. You might have seen the advice that practicing yoga in the morning can help you lose weight. But have you ever wondered why?

You can practice yoga at any time in the day. So, why does doing it in the morning help you lose weight? We have answered this question and provided a morning yoga routine for weight loss that you should try.

Why Is Practicing Yoga in the morning good for Weight Loss?

Ask anyone the feeling of a morning yoga workout is fantastic. You have just gotten your solid six to eight hours of sleep, and you wake your body and mind to some yoga poses. The positive energy you will get from it will last you for the rest of your day.

However, while the feeling of doing yoga in the morning is fantastic, you are probably wondering why you need to stand up early. Why can’t I just do yoga later in the day?  Well, it is because morning yoga for weight loss works better.

There are several benefits to doing morning yoga, and we have examined them in light of how they help you lose weight. These are the reasons why you should stand up in the morning to do yoga.

  • Morning yoga awakens your digestive system. You wake up in the morning and start getting into those yoga poses. What this routine does on your inside is awakening your digestive system. It makes it easier for your body to digest the food you eat. Some pose even help you detoxify your system. Daily morning yoga also helps improve your metabolism, making it easier for your body to burn any fat and calorie that you consume. This benefit is the primary reason why morning yoga is excellent for weight loss. It helps you clean out your digestive system and makes it ready to digest the food you eat faster and better.
  • Morning yoga improves your mindfulness. Yoga is not just a physical activity. It is an activity that affects your mental and spiritual state more than regular exercise. Morning yoga helps improve your mindfulness, making you more aware of the food you eat. According to a study in 2016, people who practiced yoga had more mindfulness, making them able to resist the urge to consume unhealthy food. They also became more aware of when they felt full. Daily morning yoga for weight loss can help you become more aware of what you eat all through the day.
  • Morning yoga helps reduce stress levels. Stress can lead to overeating, which leads to weight gain. It also makes it harder for you to lose weight. However, with the right morning yoga routine for weight loss, you can drastically reduce the level of stress that you feel. Morning yoga will help you practice how to take deep breaths, which will help you when you are in stressful situations during the day.
  • Morning yoga helps you develop lean muscle. Holding several poses during your yoga routine helps you strengthen your muscles. Coupled with the balancing that is necessary for yoga, you can get lean muscles from your exercise. Instead of a muscular look that can be unattractive, morning yoga gets you a slim, trim appearance that makes you look fit. Now you know why morning yoga is good for weight loss. So, it is time to get the best morning yoga for a weight loss routine. There are several routines in yoga. Some of them are suitable for beginners, while others are best left for the experts.

We have chosen the best morning yoga workout for beginners to help weight loss. If you have been doing yoga before, you will also benefit from doing this routine in the morning.

Best Morning Yoga Routine for Weight Loss – Surya Namaskar

Morning Yoga Routine for Weight Loss – Surya Namaskar

This yoga routine is our favorite for weight loss. It is also known as Sun Salutations. The sequence of poses involved in this workout helps you open up all your seven chakras. As its name implies, you should practice this yoga early in the morning as the sun rises.

You will end up feeling more energetic all through your day, and rhythmic movement helps you feel calmer. Your body warms up, and you get to breathe better in sync with your move.

The Sun Salutations is a series of twelve asanas (poses) linked together. The postures that you have to take in Surya Namaskar all involve a salutation to the sun. You will have to do the prayer pose, equestrian pose, hand-to-foot pose, and cobra pose, among others.

While there are several variations to this routine, anyone you chose will help your weight loss goals. If you don’t want to do this routine or you want to do more, you should try out the morning yoga asanas for weight loss that we have described below.

Morning Yoga Asanas for Weight Loss

It is one thing to know that you can do easy morning yoga for weight loss. It is another to practice it consistently. You should carry out your yoga poses often. You should exercise for an hour three to five times every week, at least. We have described some of the best morning yoga asanas for weight loss that you should try below.

Chair Pose (front) - Iana Varshavska
Chair Pose

Chair Pose, also known as Utkatasana in Sanskrit, is a standing yoga posture that challenges the strength and stability of the lower body.

Though Utkatasana is also called Chair Pose, one should not think that the meaning of 'utkata' in Sanskrit means 'chair'. This pose is mainly referred to as the Fierce Pose where 'Utkata' means 'violent', 'fierce', or 'severe'. This pose is also called the Chair Pose just because the posture resembles one sitting on an invisible chair.

This pose is one of the first poses in the Sun Salutation B series. It needs ample strength with the quadricep muscles to help your hips get the right support and give the knees comfort to hold the pose for long. Working on the alignment of the hips along with the knees and the pelvic region is very essential to get comfortable in this pose.

Chair Pose is considered a base pose as chair pose variations can be derived from this pose. Chair Pose helps boost energy in the body and hence can be included in different yoga sequences.

Step-by-Step Instructions
Revolved Chair Pose (front) - Iana Varshavska
Revolved Chair Pose

Revolved Chair Pose, Twisted Chair Pose or Parivrtta Utkatasana in Sanskrit ( parivrtta means "revolved", utkata means "fierce" and asana means "pose") is considered a base pose as Revolved Chair Pose variations can be derived from this pose. A great way to strengthen and lengthen the leg muscles, this challenging posture also lengthens and improves mobility in the spine. Practicing Parivrtta Utkatasana will give a feeling of groundedness in the lower half of the body and open spaciousness in the upper body.

In order to deepen the posture, you must find strength in the legs and lightness in the spine and upper body. While it’s easy to only focus on deepening the twist, the best results come from first setting up your foundation. This philosophy of building a strong foundation through rooting and grounding is helpful in life. While your goals and aspirations, even your daily to-dos, can constantly demand your attention, get strong through your roots before you try to spread your wings.

Step-by-Step Instructions
Warrior Pose I (front) - Iana Varshavska
Warrior Pose I

As per Hindu Mythology, ‘ Virabhadra’, was the name of a ‘Warrior’, created by Lord Shiva. Hence this pose comes from the creation of the fiercest warrior by Lord Shiva and so the name goes as ‘Virabhadrasana’ or ‘Warrior’ Pose. In Sanskrit ‘Vira’ means ‘Hero’ ‘Warrior’ ‘Vigorous’ and ‘Courageous’, and ‘Bhadra’ means ‘good’ ‘auspicious’.

Considered to be a powerful posture replicating the power of a warrior, this pose is the first variation amongst the many under warrior poses. The importance of practicing this pose is emphasised clearly in all schools of yoga as it forms a part of the standing poses which includes balance, stability and stamina. To balance the body with feet more than hip distance apart and raising the arms above your head while gazing at them, requires one to connect the body with the breath. Practicing the alignment of the feet and the knees, along with the torso marks as a great pose to add beauty to one’s body.

Warrior Pose I is considered a base pose as Warrior Pose I variations can be derived from this pose. Warrior Pose I helps boost energy in the body and hence can be included in different yoga sequences.

Step-by-Step Instructions
Downward Facing Dog Pose (front) - Iana Varshavska
Downward Facing Dog Pose

Downward Facing Dog Pose or Adho Mukha Svanasana in Sanskrit (Adho means 'downwards', Mukha 'face', and Svana means 'dog') is a foundational yoga pose that is often used as a transitional pose between other yoga asanas. Downward Facing Dog position provides a great stretch and strengthens the entire body, especially the arms, shoulders, hamstrings, calves, and spine. It can also help to calm the mind and relieve stress. Adho Mukha Svanasana is considered a base pose as Downward Facing Dog Pose Variations can be derived from this pose. This is a great pose to boost energy in the body and hence can be included in flow yoga sequences.

Step-by-Step Instructions
Plank Pose (front) - Iana Varshavska
Plank Pose

In Plank Pose or Phalakasana in Sanskrit, as the name suggests, the body is held in a way that looks like a plank, thin and long. In Plank Pose the emphasis is on the core muscles and shoulders strength. This pose essentially works for someone who wants to take the arms and shoulder strength to the next level in order to do more difficult arm balancing yoga poses.

Plank Pose is considered a base pose as plank pose variations can be derived from this pose. This pose helps boost energy in the body and hence can be included in flow yoga sequences.

Step-by-Step Instructions
Four Limbed Staff Pose (front) - Iana Varshavska
Four Limbed Staff Pose

In Four Limbed Staff Pose or Chaturanga Dandasana in Sanskrit (‘Chatur’ means ‘four limbs’, ‘Danda’ means ‘staff of support’ and ‘Asana’, means ‘posture’), staff is referred to as the spinal cord, which is the main support system of the body. This pose is one of the steps in the group of 12 yoga poses in Surya Namaskar (Sun Salutation) and is considered a powerful strength builder in the arms and abs. It also helps boost energy in the body and hence can be included in flow yoga sequences.

Step-by-Step Instructions
Upward Facing Dog Pose (front) - Ina Varshavska
Upward Facing Dog Pose

Upward Facing Dog Pose or Urdhva Mukha Svanasana in Sanskrit (‘urdhva’ = ‘ ‘upward’, ‘mukha’ = ‘face’ and ‘svan’ = ‘dog’ 'asana'= 'pose').is a backbend pose that stretches the chest, shoulders, and spine, while also strengthening the arms, wrists, and back muscles. Upward Facing Dog Pose pose is similar to Bhujangasana or the Cobra Pose, the only difference being, that in Cobra Pose the entire lower body touches the floor making a deep backbend and in Upward Facing Dog Pose the lower body from hips to ankles is just above the floor. Therefore, the strength of the arms and shoulders is really important in this position. Upward-Facing Dog Pose is considered a base pose for upward-facing dog pose variations. Urdhva Mukha Svanasana helps boost energy in the body and hence can be included in different yoga sequences.

Step-by-Step Instructions
Complete Boat Pose (front) - Iana Varshavska
Complete Boat Pose

Complete Boat Pose or Paripurna Navasana in Sanskrit ('Paripurna’ meaning ‘entire or full’, ‘Nava’ meaning ‘boat’, and 'asana' means 'pose' or 'posture') is a yoga posture that strengthens the core muscles, including the abs, back, and hip flexors. The Full Boat Pose is a popular pose used to engage the core muscles by strengthening the abdominals and muscles of the pelvis and lower back. While the Full Boat Pose is a difficult yoga pose to perform for many, the benefits of the pose are long-lasting. There are several modifications and variations that can help you work up to the full pose over time.

Step-by-Step Instructions
Half Lord Of The Fishes Pose (front) - Iana Varshavska
Half Lord Of The Fishes Pose

Half Lord of the Fishes Pose or Ardha Matsyendrasana, is named after the great yogi Matsyendranath who founded Hatha Yoga. The English name, Half Lord of the Fishes Pose, comes from the Sanskrit words 'ardha' = 'half', 'matsya' = 'fish', 'eendra' = 'king'. This yoga pose has other variations and can be referred to as Half Spinal Twist Pose or Vakrasana (which means twist).

This yoga pose usually appears as a seated spinal twist with many variations and is one of the twelve basic yoga poses (asanas) in many systems of Hatha Yoga. In this yoga pose the spine gets its maximum twist at the upper back with the thighs placed over each other and with the support of the arms the torso gets its twist.

Step-by-Step Instructions

You should practice these poses before you eat. It will help get your body system ready for the day and make what you eat digest better.

Have you ever considered doing morning yoga for weight loss at home? If you have never considered it before, it is time to try it. With these poses above and the right diet, you will lose weight before you know it.

10 Min Morning Yoga Sequence To Loose Weight

Frequently Asked Questions

Can doing yoga in the morning help you lose weight?

Yes, morning yoga can help you lose weight. It enables you to digest better and improves your consciousness of what you eat. Yoga also helps to build muscles.

What is the best morning exercise for weight loss?

We recommend Surya Namaskar as the best morning yoga for weight loss. You can do the sun salutations alone or combine them with other asanas for great results.

What should I do first thing in the morning to lose weight?

The first thing you should do is your morning yoga. You should also drink water and make sure you eat a high-protein breakfast.

What should I drink every morning to lose weight?

You should drink water. You might have heard this advice several times, but the truth is that only a few people follow it. Water will help you cleanses your body and makes it easier for you to digest the food you eat.

Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.

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