6 Free Calorie-Burning Yoga Poses

There are many ways you can achieve burning calories. However, do not under look Yoga. We are listing 6 some of the Calorie-Burning Yoga poses you can try on your own.

1. Surya Namaskar

Surya Namaskar is a dynamic asana sequence that has been done for thousands of years since Vedic times. Commonly a part of Vinyasa classes, this 8-12 posture sequence is dynamic and ever-changing, fusing breath with movement in order to fully warm the muscles and create more energy hence a Calorie-Burning Yoga activity.

Each transition is facilitated by an inhale or an exhale. For advanced practitioners or those who want to burn the maximum number of calories, the sequence can be sped up or slowed down with longer, challenging holds.

Begin in Tadasana (mountain pose)

6 Calorie-Burning Yoga Poses

Inhale the arms upward into the sky for Urdhva Hastasana (upward salute)
Exhale down into a forward fold (Uttanasana), feeling the hamstrings begin to open

Inhale and step back one leg into a low lung (Anjaneyasana)

Exhale and step back your other foot into plank pose, holding for a few breaths to burn more calories
On the next exhale, lower down as if into a low pushup for Chaturanga Dandasana (four-limbed staff pose), engaging the upper body and core
Inhale into upward-facing dog pose (Urdhva Mukha Svanasana), keeping the glutes and legs engaged as you stretch your heart open

Exhale back into downward facing dog (Adho Ukha Svanasana)

Step forward with the left leg and repeat on the other side

2.Plank Pose (Chaturanga Dandasana)

Regular planks are great, but what about Chaturanga planks? You are basically holding the lower part of a pushup and engaging every muscle in your body. This pose burns mega calories, tones your abs, and improves arm strength

3.Headstand (Sirasana)

Don’t worry, headstands are far less dangerous than you would think. In fact, our research into the science of yoga headstands showed that the risks of injuries during headstand are comparatively low to other more intense forms of exercise.

Holding a headstand requires supporting your full body weight with your arms, head, and abdominal muscles. The longer you hold, the more calories it burns.

If you’re feeling a little nervous about trying headstand on your own, consider taking a class with an experienced teacher or practicing with a padded yoga stool.

4.Warrior I and II (Virabhadrasana)

Warrior poses I and II are strength building poses that challenge your quads, glutes, and arms. The longer you hold, the more you will feel that “yoga burn” that really gets calories burning.

To burn even more calories during Warrior poses, focus on deepening your lunge by inching the front foot forward (being sure to always keep your knee above your ankle for alignment). Activate the legs and push the edge of the back foot into the floor to add balance.

5.Chair Pose (Utkatasana)

This underrated pose can really rev up your calorie burn once you hold it for 1-3 minutes. Simply start with the feet hip width apart, engage the legs, squat backwards as if sitting into a chair, and keep the arms extended upwards with shoulder blades tucked down the back. Keep your abs and quads squeezing as tightly as possible.

This is a strengthening pose that will generally burn as soon as you get past the 30 second mark. Press your thighs into a yoga block or hold a block above your head for even more challenge. You can also try twisted chair and other variations.

6.High Lunge

As one of the most powerful standing yoga poses, high lunge (sometimes called crescent lunge) opens the heart, stretches the hips, and strengthens the entire lower body.

To burn more calories, you can pulse the back knee up and down as if doing a reverse squat. You can also deepen the lunge and hold longer for more muscle engagement and hip opening.

How to Use Yoga for Weight Loss
At the end of the day, if you want to lose weight and burn more calories during yoga, you have to combine more rigorous yoga styles with a lower caloric intake. By eating fewer calories and simultaneously challenging your body with yoga workouts at least 5 times a week, you can steadfastly work toward your fitness goals while feeling more peaceful and less stressed at the same time.

Overall, yoga is an incredible workout for both body and mind. Read more from our entire section of Weightloss Yoga on our page. Has yoga helped you lose weight?

Share your Love
Dr. Koshal Rathore
Dr. Koshal Rathore

With over 8 years of experience as a Yoga Therapist, I blend ancient Yogic wisdom with contemporary research to manage chronic pain and improve overall well-being. Holding a Master's in Yoga Therapy and currently pursuing a PhD, my expertise extends to areas like weight loss, flexibility, stress, diabetes, and prenatal care.

My research on the effects of Yoga on Musculoskeletal disorders was recognized in the 'UGC Care Journal'. As the Head of Yoga at FlexifyMe, my dedicated approach supports individuals globally, offering specialized online Yoga and Physiotherapy sessions, emphasizing a vision of a pain-free world.

Articles: 22

Leave a Reply

Your email address will not be published. Required fields are marked *