12 Beginner-Friendly Yoga Asanas to Help You Lose Weight Safely

10. Marjaryasana–Bitilasana — Cat-Cow Flow (Cat-Cow)

Cat-Cow is a gentle flow that warms the spine, boosts circulation and prepares the body for stronger poses. Start on hands and knees with wrists under shoulders and knees under hips. On an inhale, drop the belly, lift the tailbone and gaze slightly up for Cow. On the exhale, round the spine, tuck the tailbone and draw the chin toward the chest for Cat. Move rhythmically with the breath for 6–12 rounds, matching movement to inhalation and exhalation. This rhythmic mobilization improves spinal range, reduces stiffness, and helps wake up the core muscles. Beginners can slow the movement and use shorter ranges until mobility increases. Cat-Cow is also calming; when stress drops, cortisol levels can settle, and stress-related eating often reduces. Use this sequence as a warm-up for your practice or as a short daily routine to keep the spine supple and the breath coordinated with movement. Avoid forcing any range that causes pain; move within comfortable limits.