How to Incorporate Resistance Bands into Your Yoga Routine for Weight Loss


The combination of yoga and resistance bands is an extremely powerful tool for weight loss and fitness. If you’re looking to shed a few pounds and increase your overall strength and flexibility, then incorporating resistance bands into your yoga routine is a great way to do just that. Here’s a quick guide on how to make use of these simple and highly effective exercise tools.

What Are Resistance Bands?

In simple terms, resistance bands are elastic bands of varying widths and lengths that facilitate a gradual increase in muscle strength when used in any form of exercise, including yoga. They are typically quite affordable, making them an excellent tool for home workouts.

Why Use Resistance Bands in Yoga?

Using resistance bands in yoga has a number of advantages. Firstly, they increase the intensity of your exercises as compared to performing them without resistance, allowing you to make the most of each movement. Secondly, they add a layer of instability to your practice – a fact that makes it more difficult to hold your balance and keeps your core muscles engaged. Finally, they also allow you to access and target more difficult poses that would be too challenging to do without the assistance of the bands.

How to Choose the Right Band

Not all bands are created equal, so it is important to choose one appropriate for your level of activity and weight. If you’re a beginner, you should start with a light resistance band. As your fitness level increases, you can move up to a medium or heavy band.

Types of Yoga Exercise You Can Do with Resistance Bands

There is a wide range of exercises you can do with resistance bands to help you reach your weight loss goals, and it all depends on your personal preference. Here are some of the most popular exercises you can try:

Upper Body Workout

  • One-Legged Flys
  • Bicep Curls
  • Lateral Raises
  • X Raises
  • Standing Ready Flys
  • Chest Presses
  • Tricep Extensions
  • Reverse Flys

Lower Body Workout

  • Squats
  • Lunges
  • Glute Bridges
  • Side Step Lunges
  • Plank Step Outs
  • Sumo Squats
  • Donkey Kicks
  • Leg Raises

Core Workout

  • Reverse Crunches
  • Bird Dogs
  • Toe Taps
  • Side Plank Swings
  • Plank Pulls
  • Side Twists
  • Single Leg Lifts
  • Mountain Climbers

Safety Tips for Resistance Band Workouts

If you’re new to incorporating resistance bands into your yoga routine, there are a few important things to keep in mind in order to minimize the risk of injury:

  • Start slow and with low levels of resistance until you get used to the exercises
  • Maintain proper form while completing the exercises
  • Focus on your breath, and if you start feeling dizzy, stop immediately
  • Avoid any kind of jerky motion and strive for smooth transitions
  • Don’t use more resistance than necessary, as this can cause muscle strain
  • Don’t do any exercises that cause discomfort


Incorporating resistance bands into your yoga routine is an excellent way to get the most out of your practice while shedding pounds in the process. Just be sure to start slowly and choose bands that are appropriate for your level and with the safety tips in mind. Have fun with your new workout and enjoy the results!

Do you think incorporating resistance bands into your yoga routine is a good way to lose weight? What are some of your favorite exercises? Let us know in the comments!

What are the benefits of using resistance bands for yoga?

1. Increased flexibility: Using resistance bands during a yoga practice can help you stretch beyond your current range of motion. This can help improve your flexibility over time.

2. Improved Strength: The resistance provided by the bands helps you build strength in the targeted muscles. This can help you move through postures with greater ease.

3. Balance Training: The use of resistance bands can help you learn to balance your body. This type of training is beneficial for any yoga practice.

4. Enhanced Range of Motion: By incorporating resistance bands into your yoga practice, you can gradually increase your range of motion and expand your motion repertoire.

5. Reduced Risk of Injury: The use of resistance bands helps provide support and stability, which can ensure proper form and reduce the risk of injury.

What kind of exercises can you do with resistance bands for yoga?

1. Upright Row – Start by standing with both feet centered on the middle of the band and hold onto the ends with an overhand grip, bend your elbows so your hands are at chest height. Raise your hands upwards, keeping your elbows at shoulder height, then slowly lower to the start.

2. Bicep Curls – Anchor one end of the band securely, then take a shoulder-width stance. Reach down in front of your feet, and grasp the band with an overhand grip. Curl the band up to the shoulders, keeping the elbows tucked close to the body. Slowly return to the starting position.

3. Seated Chest Fly – Take a seat on the ground and loop the band securely around a post or anchor point at chest level. Grasp the handles and extend the arms slightly wider than shoulder width apart. Exhale and bring the hands together in front of the body, drawing in the elbows. Return to the start.

4. Glute Bridge – Lie on your back, place the band just above your knees, and press your heels into the floor. Drive the hips upward, hold for a moment at the top, then slowly lower back to the start.

5. Prone Leg Extensions – Lie on your stomach and loop the band around your ankles. With your toes pointed, extend the legs away from the body and lift them up. Slowly lower to the start.

You May Also Like