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

8. Bhujangasana — Cobra Pose (Cobra Pose)

Cobra strengthens the back muscles and counteracts the anterior-dominant posture that can reduce calorie use over time. Lie on your belly with hands under the shoulders and elbows close to the ribs. Inhale, press the tops of the feet into the mat, and lift the chest using the back muscles while keeping the pelvis grounded. Only lift as high as you can without straining the lower back; keep the elbows soft and shoulders away from the ears. Beginners who feel low-back sensitivity should try Baby Cobra: lift only a few inches while keeping the gaze forward. Breathe smoothly and hold for 3–6 breaths. This back-strengthening action improves posture, helps flatten the belly by restoring muscular balance, and supports longer standing and core poses. Avoid forcing the lift with the hands; instead, use the back muscles and steady breath. Consistent, gentle backbends help reduce the postural imbalances that can slow down daily movement and burning of calories.