The 9 Best Yoga Postures for Weight Loss

The Main Groups of Yoga Poses:

The main groups of yoga postures are: standing, sitting, reclining (prone and supine), forward, backward bends, side bends, turns, inverted and balanced postures.

Standing Postures:

These postures invigorate the mind and body by eliminating tension, pain and discomfort.

Internally, these postures stimulate digestion, regulate the kidneys and relieve constipation, as well as improving circulation and breathing by developing leg strength and flexibility in the pelvis and lower back.

Through regular practice, standing poses provide strength and mobility to the hips, knees, neck, and shoulders.

Standing yoga postures works on balancing and maintain good posture. They do this by gently straightening and stretching the back. They also strengthen your leg muscles, since you’re standing after all.

Seated Postures:

In general, these postures are considered calming, as they relieve nerves, eliminate fatigue and refresh the brain. They also help regulate blood pressure and aid recovery from illness, and promote restful sleep. Some postures are beneficial because they increase flexibility in the lower back, hips, and hamstrings.

Seated yoga poses are among the most relaxing yoga poses. In fact, they are so relaxing that they are used for most meditation exercises. They promote the flexibility of most of the joints and muscles of the body.

This is because many groups can be selected at once. Add some upper body movements and you can instantly identify the neck, shoulders, and arms.

Reclining Postures:

These positions are divided into two categories: prone and supine positions. Prone postures are done facing the floor, either on the hands and knees or lying on the stomach.

They rejuvenate and energize the body and can especially strengthen the arms and back. The supine postures are performed while lying on your back. For the most part, these poses are more calming and relaxing.

The reclining postures serve primarily to stretch the abdomen and increase mobility of the spine and hips, thereby opening the groin and strengthening the back, arms and legs. The least strenuous postures are traditionally performed at the end of a practice session to cool the body and restore energy.

Forward Bends:

Forward bends improve blood circulation, aid digestion, and calm emotions. They stretch the lower back and lengthen the hamstrings.

Forward bends also help keep your hamstrings flexible and this can prevent cramps when doing other exercises like aerobics or running.

Back Curves:

The back curves invigorate and stimulate deep breathing. They open and energize the body and the mind; they develop courage and lift depression. They open the chest, stimulate the nervous system, strengthen the arms and shoulders, and increase the flexibility of the spine.

Most people will experience a certain amount of back pain over the course of their lives. Curves are yoga poses that can alleviate this by stretching and strengthening the muscles of the back and shoulders.

Releasing the accompanying muscle tension can go a long way toward removing some, if not all, pain. These postures also maintain the health of your spine and we all know how important it is.

Lateral Curves:

The lateral curves stimulate the main organs, for example the liver, kidneys, stomach and spleen.


These poses release, energize, and balance the body. Seated turns are the most intense, as they increase the range of motion of the spine.

They promote flexibility in the spine, hips, and upper back, alleviating back pain, headaches, and stiff neck and shoulders. This group of postures also tones and stimulates the abdominal organs, thus aiding digestion and relieving constipation.

Ideally, twisted postures are performed after a series of seated or forward lean postures, giving your hips and spine adequate warm-up. When done after back flexions, they tend to ease any discomfort in your lower back.

Inverted Postures:

Inverted postures reverse gravity, bringing fresh blood to the head and heart, thus revitalizing the mind and entire body. These postures tone the internal organs and the glandular system, stimulate brain function, improve circulation and refresh tired legs.

Balance Postures:

The balance postures develop lightness, strength and agility. They also help balance your body in control, muscle tone, coordination and concentration.

In yoga, the body maneuvers smoothly and skillfully in all directions. Consequently, each muscle is stretched and toned. The skeletal system is flexed, extended, twisted, and twisted, creating greater joint mobility.

It is recommended that the spine maintain a healthy, upright and painless condition. Circulation is improved. The respiratory capacity and elasticity of the lungs are improved.

Balance poses can be one of the most challenging sets of yoga poses to master. Not that they are particularly difficult. It’s just that most people aren’t even aware of trying to balance themselves.

You can feel yourself balancing on two legs every day, so it couldn’t be that difficult in one class. The difference is that in class you will really try and, strange as it may seem, that conscience can be your downfall.

That is why the coaches will instruct you to look ahead and focus on a particular location. This tends to get your mind out of the equation so your body can take over and is a good practice with all yoga poses.

Each group of yoga poses fulfills a different function. It is recommended that you practice at least one position from each set as this will give you a more complete routine. They can even be used as a warm-up for more strenuous exercises.

Getting into some of the poses may seem difficult at first, especially if you’re not used to stretching. Over time, the discomfort you feel will go away and you will become more flexible. You might even realize that the joint pain you’ve suffered for years is almost gone.