8 Yoga Poses

for fast fat loss

 8 Yoga Poses for Fast Fat Loss
Hey future yogi! Welcome to Avocadu’s 8 Yoga Poses for Fast
Fat Loss!

Here are some things you should know:

 This information was made by certified trainers & yoga

experts at Avocadu, so you KNOW it’s good!
 All of this information is backed up by science and multiple
studies.
 This eBook is free to send or share with your friends. 

Before we get started, we do need to issue a small disclaimer

because of the nature of our information:

Medical and General Disclaimer

Avocadu.com is committed to providing information on natural and alternative health, but is not
written by health care professionals. All material provided at Avocadu.com and by Avocadu is
for informational purposes only, and is not to be taken as medical advice or recommendation.
Any health concern or condition should be addressed by a doctor or other appropriate health
care professional. The information and opinions found on this website are written based on the
best data available at the time of writing, and are believed to be accurate according to the best
discernment of the authors. Those who do not seek council from the appropriate health care
authority assume the liability of any injury which may occur. Additionally, the opinions expressed
at Avocadu.com do not represent the views of each and every author or contributor to
Avocadu.com. The publisher of this site is not responsible for any errors or omissions in any
content herein.

Ok, let’s get started with WHY yoga is so effective for fat loss…

The following are 3 important studies on yoga for fat loss:

8 YOGA POSES FOR FAST FAT LOSS 1

1. Yoga helps you lose fat directly.
How does having a “yoga butt” sound?

No no, that’s not a made up term... It’s a real thing. In fact, the term comes
from yoga practitioners being well known for having great butts!

Yoga is a systematic approach to bodyweight training.

While there is lots of sculpting involved, there is also plenty of research

supporting how yoga can help you lose fat.

Researchers from Seattle found that overweight people who practice yoga
regularly tend to lose weight.

“Those practicing yoga who were overweight to start with lost about 5
pounds during the same time period that those not practicing yoga gained
14 pounds,” says Kristal, the head researcher.

2. Yoga helps you lose fat with insulin

sensitivity.
Yoga has a particular effect on “insulin sensitivity.” Think of insulin as your
body’s “storage” hormone. If insulin rises, fat storage goes up. If insulin
goes down, fat storage greatly decreases.

This is how yoga helps the body melt away fat.

In 2008, Indian researchers discovered that a regular yoga practice greatly

increases the effectiveness of insulin in the body.

That’s great news if you’re trying to lose fat! Sculpting a beautiful, healthy,
and energetic body requires balance, strength, core stability and
flexibility.

8 YOGA POSES FOR FAST FAT LOSS 2

All of these attributes can be improved by regularly performing these 8
essential yoga poses.

3. Yoga helps you lose fat by regulating

cortisol.
Cortisol is nicknamed the “stress” hormone. It’s the flight or fight hormone
that causes a sharp rise in adrenaline and heart rate.

Long, steady, and repetitive workouts like jogging or cycling increase

cortisol secretion in the body.

This extended elevation is not a good thing, because elevated cortisol

forces your body to STORE more fat and LOSE muscle.

That’s NOT what you want if you’re looking to sculpt your body and lose
weight.

With yoga, you avoid the problem of increased cortisol while

simultaneously getting the powerful fat blasting effects of cardio exercise.

In fact, in 2009, researchers conclusively demonstrated that cancer

patients who followed a yoga program had lower levels of cortisol than
those who did not.

Plus, treadmills and stationary bikes are incredibly boring.

This way, you can workout without overstimulation of this hormone.

Alright, now that you have that information, let’s hop

into the 8 yoga poses for fat loss.
You can lose fat, get toned, and feel great in just minutes everyday with
these poses. The goal is to flow smoothly through each of the poses and
repeat the sequence as many times as you like.

We highly suggest doing 3-7 rounds of this “flow” 3-5 times per week!

8 YOGA POSES FOR FAST FAT LOSS 3

1. Warrior III (Virabhadrasana III)
Begin with your feet placed firmly on the mat and your arms reaching
towards the sky. Slowly lean forward, keeping your arms raised and raising
one leg at the same time.

This pose requires a lot of concentration, strength, and balance. Rather

than focusing on trying to keep your leg balanced and steady, focus more
on your core and using the core to keep your body align and balanced.
Draw strength from the core, not the legs.

Hold for 30 seconds.

Repeat 3x.

8 YOGA POSES FOR FAST FAT LOSS 4

2. Camel Pose (Ustrasana)
This position looks worse than it really is, we promise!

Begin by kneeling with your knees shoulder width apart and your feet flat
on the floor.

Grab your heels with your hands. Then begin lifting your hips up and
arching your back at the same time. Lean your head back to look at the
ceiling.

Hold for 10 seconds or however long feels comfortable.

Come back to kneeling position before beginning again.

Repeat 3x.

8 YOGA POSES FOR FAST FAT LOSS 5

3. Plank Pose (Phalakasana)
Your arms should be shoulder-width apart and directly below your
shoulders.

Focus on tightening the core muscles while you’re in this position and make
sure your butt stays in line with the body and doesn’t drop down or raise up
below your body line.

Hold for 30 seconds. Work towards holding this position for up to 2

minutes.

Repeat 3x.

8 YOGA POSES FOR FAST FAT LOSS 6

4. Bow Pose (Dhanurasana)
Lie flat on your stomach with your arms by your sides.

Bring your feet up into the air and reach back with both hands to hold onto
your outer ankles.

Inhale deeply and lift your heels up toward the ceiling, drawing your thighs
up, chest, and head off the mat.

Hold for up to 30 seconds.

Repeat 3x.

8 YOGA POSES FOR FAST FAT LOSS 7

5. Warrior I (Virabhadrasana I)
Inhale and step the right foot forward and bend into the right knee.

Lift the arms up and lock the fingers together with the index fingers pointing
upward.

Keep the head in between the elbows and arch the back.

Exhale bringing the arms to the sides and shift the weight back so that the
right knee comes back under the body next to the left knee.

Hold 20 seconds.

Repeat 3x on each side.

8 YOGA POSES FOR FAST FAT LOSS 8

6. Reverse (Upward Facing) Plank Pose
(Purvottanasana)
Begin by laying flat on your back with your arms slightly bent and your
hands just a couple inches above your hips.

Use your hands and feet to lift up off the floor until your back is parallel to
the floor and your arms are perpendicular to the floor.

Hold for 30 seconds.

Repeat 3x.

8 YOGA POSES FOR FAST FAT LOSS 9

7. Upward Facing Dog
(Urdhvamukhasvanasana)
Lay face down with your arms by the sides of your body and tops of the
feet pressing into the floor.

Inhale deeply and press your upper body off the ground and straighten your
arms.

Hold for 30 seconds before returning to the ground.

Repeat 3x.

8 YOGA POSES FOR FAST FAT LOSS 10

8. Crow Pose (Bakasana)
This is an intermediate-advanced pose, so no worries if you can’t hold it.
The point is to practice. This pose is fantastic for your arms and your core.

Begin in garland pose, which is a seated squat position with your arms on
the insides of your legs.

Place your arms firmly on the mat in front of you and your knees on the
outside of the elbows (beginners) or up near the armpits (advanced).

Slowly lean forward and balance your weight on your arms. But use your
CORE to stay balanced and focused. Tighten your core and let it be your
focus rather than your arms.

8 YOGA POSES FOR FAST FAT LOSS 11

Thanks for reading! We’ve also organized the 8 poses on an easy-to-use
and convenient workout card on the next page, so make sure you see it!

If you liked these yoga poses and are interested in a full program to
get started with yoga, make sure to check out our Yoga Fat Loss Bible
for Beginners!

It contains the top 50 fat-burning yoga poses, weight loss tips,

beginner modifications, a full flexibility guide, meditation guide, 12-
week yoga workout plan, and so much more!

Click here to see the Yoga Fat Loss Bible for Beginners!

Cheers,
Lauren McManus
Co-Founder, Avocadu

8 YOGA POSES FOR FAST FAT LOSS 12

 8 Yoga Poses for Fast Fat Loss
1 2 3

Warrior III Camel Chaturanga

4 5

Bow Warrior I

6 7 8

Reverse Plank Upward Facing Dog Crow