Transform Your Body With A 10-Minute Yoga Routine For Weight Loss!

Rebekah Pais

Rebekah Pais
Jul 2023

2 min read
10 Minute Yoga For Weight Loss

Table of content

Student: Hi, Can 10 Minute Yoga For Weight Loss?
Yoga Teacher: Absolutely! Incorporating even a short yoga session into your routine can have positive effects. It improves flexibility, strength, and mental focus. Yoga also promotes stress reduction, which indirectly supports weight management by preventing emotional eating.
Student: That makes sense. Should I combine the 10-minute yoga with other exercises for better weight loss results?
Yoga Teacher: Yes, combining the 10-minute yoga practice with other forms of exercise, like cardiovascular workouts or strength training, can enhance weight loss efforts. Longer yoga sessions can also be more effective for burning calories and building muscle tone.
Student: I understand now. So, for significant weight loss, it’s important to have a well-rounded approach that includes longer yoga sessions and other exercises, along with a healthy diet.
Yoga Teacher: Exactly! A comprehensive approach that combines various exercises, longer yoga sessions, and a balanced diet is key to achieving substantial weight loss.

If you’re someone who is stuck with a busy life and doesn’t have time for meditation, read this article on what is 10 minute yoga for weight loss as well as its benefits. 

CTA ImageCTA Image

How Effective Is 10 Minute Yoga For Weight Loss?

A 10-minute yoga routine, on its own, may not be highly effective for significant weight loss. Weight loss typically requires a combination of regular exercise, a balanced diet, and a caloric deficit. However, a brief 10-minute yoga practice can still offer some benefits that contribute to weight management.

Yoga helps improve flexibility, strength, and balance, which are essential components of overall physical fitness. Engaging in even a short yoga session can help tone muscles and increase metabolism, to a limited extent. 

Additionally, yoga promotes relaxation and stress reduction, which may indirectly support weight loss by preventing stress-related overeating or emotional eating.

To enhance the weight loss potential of a short yoga session, consider combining it with other forms of exercise, such as cardiovascular activities like brisk walking, jogging, or cycling.

For more substantial weight loss, it’s important to adopt a comprehensive approach that includes longer yoga sessions, regular aerobic exercise, strength training, as well as a balanced, nutritious diet. 

Types Of 10 Minute Yoga For Weight Loss

Types Of Yoga For Weight Loss

Is 10 minute yoga for weight loss good?

Yes! Yoga helps improve flexibility, balance, and strength, and can also aid in reducing stress, which may indirectly contribute to healthy weight loss by preventing emotional eating. 

Here’s a simple and effective 10-minute yoga sequence that can be a part of your weight loss journey:

1. Sun Salutations (Surya Namaskar)

This flowing sequence warms up the entire body. It is a sequence of yoga poses performed in a flowing manner to honor and harness the energy of the sun. It is a popular practice in yoga, offering a holistic way to warm up the body, increase flexibility, as well as cultivate mindfulness.

How To Perform?

  • Start standing at the top of your mat. Breathe in with your arms up.
  • Exhale and fold forward, touching your toes or shins.
  • Inhale, lift your chest and look forward (Half Forward Fold).
  • Exhale, step back into a plank position.
  • Inhale, lower down into a low push-up position (Chaturanga).
  • Exhale, push back into Downward-Facing Dog.
  • Hold Downward Dog for a few breaths before stepping or hopping back to the top of the mat.
  • Repeat this sequence for 3-4 rounds.

2. Warrior II (Virabhadrasana II)

It Strengthens the legs and opens the hips. This yoga asana for weight loss also strengthens the legs, opens the hips, and promotes a sense of groundedness and empowerment.

How To Perform?

  • From Downward Dog, step your right foot forward between your hands, and turn your left foot out at a 90-degree angle.
  • Inhale and lift your arms to shoulder height, parallel to the ground.
  • Bend your right knee so that it aligns with your ankle, making sure your knee doesn’t go beyond your toes.
  • Keep your chest open and gaze over your right fingertips.
  • Hold it for 30 seconds to approx a minute, then change the other side.

3. Chair Pose (Utkatasana)

Utkatasana strengthens the lower body, tones the leg muscles, and improves posture. It challenges your balance and cultivates a sense of inner strength as well as determination.

How To Perform?

  • Place both feet together.
  • Breathe in and breathe out with your arms up and palms facing each other.
  • Exhale and sit back as if you’re sitting in an imaginary chair, keeping your weight in your heels.
  • Feet lifted with core engaged.
  • Hold for 30 seconds to 1 minute.

4. Bridge Pose (Setu Bandhasana)

Setu Bandhasana opens the chest, improves spinal flexibility, and can help alleviate stress and fatigue. It promotes a sense of grounding, balance, and energy flow throughout the body.

How To Perform?

  • Sleep on your back with your knees bent and feet straight on the floor. 
  • Inhale and lift your hips off the ground, pressing through your feet and engaging your glutes.
  • Interlace your hands under your hips and press your arms into the ground to lift your chest slightly.
  • Hold for 30 seconds to 1 minute.

5. Child’s Pose (Balasana)

Balasana provides a deep stretch to the back, hips, and thighs while promoting relaxation and releasing tension. It is often used as a resting pose, allowing for introspection, grounding, and a sense of comfort and surrender.

How To Perform?

  • Sit on your heels with your knees spread wide apart.
  • Fold forward, reaching your arms out in front of you and resting your forehead on the ground (or a block/pillow).
  • Hold for 1-2 minutes, focusing on deep breaths.

Neeru Bajwa Fitness Secret | Fitness Tips

Fitelo is thrilled to welcome the fitness, health, as well as beauty icon – Neeru Bajwa to our family! Join us in this exciting partnership to achieve your fitness goals just like the Queen of Punjabi Cinema!” 

Benefits Of 10 Minute Yoga For Weight Loss 

While a 10-minute yoga practice may not be sufficient on its own for significant weight loss, it can still provide several benefits that support weight management. 

Here are some benefits of incorporating 10 minutes of yoga into your weight loss routine:

1. Increased Metabolism

  • During a 10-minute yoga practice, various poses and movements engage different muscle groups in the body. 
  • This activation of muscles requires energy and can help stimulate metabolic activity. 
  • The more muscle mass you have, the more calories your body burns at rest, as muscles are metabolically active tissues. 
  • Even a short yoga session can help boost metabolism by activating as well as engaging different muscle groups. 
  • This can contribute to a higher calorie burn throughout the day. 

2. Stress Reduction

  • During a 10-minute yoga session, you focus on your breath and bring awareness to the present moment. 
  • Deep breathing techniques, such as diaphragmatic breathing or alternate nostril breathing, activate the body’s relaxation response, calming the nervous system and reducing stress hormones like cortisol. 
  • By managing stress levels, you may be better equipped to make healthier food choices and maintain a balanced diet.

3. Improved Digestion

  • Certain yoga poses, such as twists and gentle compressions, can massage and stimulate the digestive organs, including the stomach, intestines, and liver. 
  • These movements create a gentle pressure that aids in digestion, stimulates peristalsis (the wave-like contractions of the digestive tract), and promotes the efficient movement of food through the digestive system. 
  • This can support weight loss efforts by optimizing nutrient absorption and promoting a healthy gut.

4. Muscle Toning And Flexibility

  • Yoga poses often require you to engage and hold various muscle groups, such as the core, arms, legs, and back. 
  • During a 10-minute session, you can perform a series of poses that target different muscle groups, helping to build strength and endurance. 
  • As you hold poses as well as flow-through movements, your muscles are engaged, leading to gradual toning over time.

Bride-To-Be | A Wonder Story of Jyoti Before And After

7 kg gone in 25 days with the best diet for our bride-to-be!!

Every girl wants to look pretty on her big day. But brides like our client Jyoti, who is a makeup artist by profession and deals with weight gain issues. Let’s check her story!

Bottom Line

While a 10-minute yoga practice alone may not provide the same level of muscle toning and flexibility as longer sessions, it still offers benefits and lays a foundation for further progress. 

To maximize muscle toning and flexibility, consider gradually increasing the duration and intensity of your yoga practice over time or incorporating longer yoga sessions into your routine. 

Even a short yoga practice can invigorate the body and mind, leaving you feeling more energized as well as rejuvenated. It helps stimulate blood flow, release tension, and awaken stagnant energy, allowing you to approach your day with renewed vitality.

Fun Fact

Did you know? Besan for diet is the best! It has more protein, fewer fats, fewer carbs, and thus, fewer calories than oats. Thus, making it an ideal weight-loss flour. 

Frequently Asked Questions

Which Yoga Poses For Weight Loss Is The Best?

You can try Artistic Yoga For Weight Loss, which includes various asanas like:

  1. Artistic Vinyasa Yoga
  2. Dance-Inspired Yoga
  3. Aerial Yoga
  4. Artistic Yin Yoga
  5. Art Therapy Yoga

Artistic Yoga offers numerous benefits for both the body and mind. It’s important to note that individual experiences may vary, and it’s always recommended to practice Artistic Yoga under the guidance of a qualified instructor to ensure proper form and technique. 

What Is 10 Minute Yoga For Weight Loss?

10 Minute Yoga for Weight Loss refers to a short yoga routine specifically designed to aid in weight loss efforts. It involves a condensed series of yoga poses and movements that target the body’s muscles, metabolism, and overall well-being. While it may not be a standalone solution for significant weight loss, this brief practice can complement a balanced diet and regular exercise routine, helping to improve flexibility, strength, mindfulness, and stress management all of which indirectly support weight loss goals. 

Benefits Of 10 Minute Yoga For Weight Loss?

While a 10-minute yoga practice may not be sufficient on its own for significant weight loss, it can still provide several benefits that support weight management, out of which a few are:

  1. Increased Metabolism
  2. Stress Reduction
  3. Improved Digestion
  4. Muscle Toning And Flexibility

What Type Of Yoga Is Best For Weight Loss?

There isn’t a single “best” yoga style for weight loss, as any form of yoga can contribute to weight management when practiced regularly and combined with a healthy lifestyle. However, certain dynamic and physically challenging styles like Power Yoga, Vinyasa Flow, and Ashtanga Yoga are often preferred for weight loss due to their emphasis on continuous movement, building strength, and increasing cardiovascular activity. Additionally, practices that incorporate high-intensity interval training (HIIT) elements, such as Yoga Sculpt or Hot Yoga, can further enhance calorie burning and muscle toning. 

Can 10 Minute Yoga Help For Weight Loss?

While a 10-minute yoga practice alone may not provide the same level of muscle toning and flexibility as longer sessions, it still offers benefits and lays a foundation for further progress. To maximize muscle toning and flexibility, consider gradually increasing the duration and intensity of your yoga practice over time or incorporating longer yoga sessions into your routine. 

What Are Moringa Leaves Benefits?

Moringa Leaves are small in size but there are several uses that will surprise you as you might not be aware of how these leaves benefit your body. They are:

  1. Rich In Nutrients
  2. Rich In Antioxidants
  3. Lower Blood Sugar Levels
  4. Reduces Inflammation
  5. Lower Cholesterol Levels
  6. Improve Lactation
  7. Helps In Weight Management
  8. Good For Skin And Hair
  9. Helps Detoxify Your Body
CTA ImageCTA Image

Contact Us Today

We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy as well as Enjoy a long happy life

No Thoughts on Transform Your Body With A 10-Minute Yoga Routine For Weight Loss!

Leave A Comment

The first step to a healthier you starts here. Talk to our experts now

Get access to 500+ healthy and tasty recipes, fitness tips and more. Subscribe to our newsletter