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

4. Phalakasana — Plank Pose (Plank)

Plank is simple but powerful for core, shoulder and hip strength — all important for calorie-burning movement. Start in a high push-up position with hands under shoulders and heels pressing back; draw the belly button toward the spine to protect the low back. Keep the neck neutral and the whole body in one straight line from head to heels. Hold for 20–40 seconds to build endurance; when that feels manageable, increase time by ten seconds each week or add short plank-to-knee modifications. Beginners should try knee-supported plank: lower the knees while maintaining a straight line from head to knees. This reduces load while still strengthening the core. Good plank form prevents lower-back sagging; if you feel low-back discomfort, stop and switch to the knee variation. Breathe consistently — do not hold the breath — and focus on steady inhales and exhales. Plank trains multiple muscle groups together, helping you build the lean strength that increases metabolic rate during daily life and during other yoga sequences.