- Yoga can provide the perfect conditions in the body to torch fat and tone the muscles.
- This is done by holding yoga poses for an extended period of time and increasing the tempo of yoga flows.
- Try poses like downward dog, plank and sun salutation.
Yoga is widely known for its zen-inducing moves and ability to relax your mind and spirit. But yoga isn’t all feathery soft and sleepiness. Yoga can also provide the perfect conditions in the body to melt away pounds and sculpt and tone muscles.
How so? Let’s get back to basics. Yoga is a series of movements where you hold poses for extended periods of time. This holding pattern activates and heats up the muscles, causing them to work hard and generate energy to keep you held steady in those poses. Increasing the tempo of yoga movements, like in a Vinyasa practice, can also be considered a cardio workout. In addition, the prolonged stretching of the muscles elongates them for more tone and definition.
Try these yoga moves to burn calories and leave you stronger and sweaty.
Warrior Two
- Begin in Mountain Pose.
- As you exhale, step your feet 3 1/2 to 4 feet apart. Raise your arms parallel to the floor and reach out strong with the shoulder blades wide apart. Face your palms down toward the floor.
- Turn your right foot forward 45 degrees and your left foot out to the left 90 degrees. Align the left heel with the right heel. Engage your thigh muscles.
- Exhale and bend your left knee over the left ankle. Keep the shin perpendicular to the floor. Keep the right leg engaged while pressing the outer right heel firmly to the floor.
- Stretch the arms as far back and as far forward as you can, keeping them parallel to the floor. Keep the torso elongated and the shoulders back and down. Turn the head to the left and gaze over the fingers.
- Stay in Warrior 2 for 30 seconds to 1 minute. Inhale to come up. Reverse the feet and repeat on the left side.
Plank Pose
- Start on the floor on your hands and knees. Place the hands directly under your shoulders and spread your fingers wide, pressing them into the ground evenly.
- Balance on your toes with our feet slightly apart. For more of a challenge, keep the feet together. For more stability, place the feet wider apart. You can also modify plank by balancing on your knees until you build strength.
- Inhale and exhale smoothly throughout the pose. Hold the pose for 30 seconds to 1 minute.
Downward Dog
- Kneel on your hands and knees with your hands beneath your shoulders and your knees directly beneath your hips. Your hands should be spread wide apart. Your feet should be flat and hip width apart.
- Inhale as you lift your body up, keeping your shoulders back and pushing backwards into your hips. Push your buttocks upwards. Keep your heels down as much as possible. Keep your knees bent as needed, ultimately straightening the legs and bringing the chest to the thighs. Lift one foot then another back and forward (peddling to get the effect of the feet being flat, which is the goal). You are forming a V with your body.
- Exhale relaxing slowly lowering the body, relaxing the arms and legs.
Warrior Three (advanced)
- Begin in Mountain Pose.
- As you exhale, step your feet 3 1/2 to 4 feet apart. Raise your arms parallel to the floor and reach out strong with the shoulder blades wide apart. Face your palms down toward the floor.
- Turn your right foot forward 45 degrees and your left foot out to the left 90 degrees. Align the left heel with the right heel. Engage your thigh muscles.
- Exhale and bend your left knee over the left ankle. Keep the shin perpendicular to the floor. Keep the right leg engaged while pressing the toes of the right foot firmly to the floor.
- Stretch the arms as far back and as far forward as you can, keeping them parallel to the floor. Keep the torso elongated and the shoulders back and down. Turn the head to the left and gaze over the fingers.
- Stay in Warrior 3 for 30 seconds to 1 minute. Inhale to come up. Reverse the feet and repeat on the left side.
Sun Salutation
Click here to watch a Sun Salutation video.
- Stand in Mountain Pose, palms together, breathing deeply.
- Inhale as you sweep your arms out to the side and overhead. Gently arch your back and gaze toward the sky.
- Exhale as you fold forward from the hips. Rest your hands on your shins, on the tops of your feet or on either side of your feet. Aim to press your torso on your thighs.
- Inhale, lifting halfway and resting your palms on your shins. Lengthen your spine and keep your torso parallel to the floor.
- Exhale as you step or jump back into Plank Pose. Place your hands under your shoulders and feet hip-distance apart. Exhale and lower your body toward the floor. Tuck your elbows in toward your sides. If needed, come to your knees.
- Inhale and straighten your arms as you press your chest forward. Press your shoulders back and down and lift your heart to the sky. Lift your thighs off the floor and press through the tops of your feet. Engage your leg muscles.
- Exhale as you lift your hips toward the sky. Place the soles of your feet on the floor. Aim to press your heels into the floor. Lengthen your spine as you press the palms of your hands into the floor. Lift your sit bones toward the sky. Inhale and exhale for five breaths. On your last exhalation, bend your knees and gaze between your hands.
- Now reverse the sequence.
- Inhale as you step or jump both feet between your hands. Lift your torso halfway, parallel to the floor and lengthen your spine. Keep your fingertips on the floor, or bring them to your shins.
- Exhale as you fold forward. Rest your hands beside your feet and press your torso onto your thighs.
- Inhale as you sweep your arms out to the side and overhead. Gently arch your back and gaze toward the sky.
- Exhale as you come back into Mountain Pose.
- Repeat the sequence for 6-8 rounds to burn calories.
