Of course, if you want to lose weight, you need a diet that works for you (and hey, your lifestyle) and regular exercise. But that doesn't mean you have to do all you can with sweaty cardio or heavy weights every day to see results. Research shows that yoga can aid in a weight loss routine because it can increase flexibility, increase mental focus, and, yes, burn fat. If you're just starting out, try the “start with” movements to help you get into the rhythm. Once you are comfortable with these, challenge yourself with the “Make It Harder” exercises. And don't be surprised if you feel inclined to start showing off your new Instagram skills soon; hey, if you have it, flaunt it.
Starting with your feet slightly apart, inhale and raise your arms above your head so that your palms are facing inward and your triceps are next to your ears. Exhale and bend your knees, pushing your butt back and lowering yourself to the floor as if you were sitting in a chair. Your torso will naturally lean forward slightly over your thighs; try to keep your shoulders down and back. Continue to inhale deeply and exhale; Work up to hold for five breaths.
Work your: thighs, glutes, abs, hips, arms
Maintain chair pose, but instead of keeping your arms straight above your head, lower them to chest level as you lower your legs. Next, bring your hands together as if in prayer and turn your upper body to the right so that the left elbow rests gently on the right thigh. Keeping your abs tight, continue to inhale deeply and exhale; Work up to hold for five breaths. Inhale and straighten your knees to return to the start, then switch sides.
Work your: thighs, glutes, abs, obliques, hips, shoulders, upper back
With downward facing dog, inhale and lift your left leg as high as possible behind you while keeping your hips straight. Exhale and slowly bring your left knee toward your nose, pulling your stomach toward your spine. On your next inhale, lift your leg to split at the bottom. Repeat 5 times, then switch sides and repeat.
Work your: legs, arms, shoulders, upper back, abs, glutes
Start with a downward facing dog, then step forward with your right foot between your hands so you're in a low lunge. Slightly rotate your left heel outward (so your toes point toward the other leg), pulling your left hip forward and your right hip back so they remain square. Engage your abs and lift yourself into a high lunge, while raising your arms, palms out, or touching each other. Continue to inhale deeply and exhale; until you hold five breaths. Return to downward facing dog; switch legs and repeat.
Works your legs, hips, glutes, arms, shoulders, chest, abs, back
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From Warrior I, keep your abs tight and lower your chest toward your right knee (placing your weight on your right leg) and lift your left leg to bring your body parallel to the floor. Extend your arms to the front, shoulders away from your ears, palms out, or touching (you can also put your hands on your hips). Look down and point the top of your head forward and the heel of your foot back, as if you were pushing against a wall. Continue to inhale deeply and exhale; until you hold five breaths. Lower your left leg and return to Warrior I; switch legs and repeat. Tip: If you need help with balance, practice with a chair in front of you that you can lightly support when you need it.
Works your: ankles, legs, arms, shoulders, back, abs, hips
Lie face down on the floor, with your legs together, your forehead resting on a mat, your arms in front of you with your palms facing down. Squeezing your abs and glutes, lift your arms and legs up, supporting your upper and lower body off the floor (your weight should rest on your lower abdomen and pelvis). Continue to inhale deeply and exhale; continue to hold for 5 or more breaths.
Works your: back, chest, shoulders, arms, butt, hamstrings, abs
Lie on your stomach, forehead resting on the mat, arms on the floor at your sides, and palms up. Exhale and bend your knees, bringing your heels as close to your butt as possible. Straighten your back and support your ankles, keeping your knees hip-width apart. Inhale and lift your chest and thighs off the floor, moving your heels away from your butt. Make sure to keep your lower back relaxed, pressing your shoulder blades down and back. Continue to take deep inhalations and exhalations; work to hold for 5 or more breaths. Slowly lower and release your ankles to start over.
Works your: back, chest, shoulders, arms, abs, legs, hips
Start on the floor with your hands and knees, your knees hip-width apart, and your hands directly under your shoulders. Engage your abs and, keeping your back flat, straighten your left leg and lift it behind you, squeezing your glutes. At the same time, extend your right arm in front of you. Continue to take deep inhalations and exhalations; Work to hold for 3 to 5 breaths.
Works your: abs, butt, upper back
