yoga to burn extra calories

Yoga to burn extra calories is depending on several factors, including:

  • the style of yoga you’re doing
  • the intensity and pace of the practice
  • How long do you practice yoga
  • whether you’re male or female
  • personal health factors(age, height, gender, and weight)

Yoga may be a major calorie-burning workout and the bang for your weight loss goals – if yoga is a regular part of your practice.

The huge range of calories burned in yoga is really a reflection of the vast diversity of yoga styles and classes. There are many different yoga styles, which can torch anywhere from 180 to 600 calories per hour. For example, a Bikram (known as hot yoga) or Vinyasa yoga class burns more calories than you would in a restorative, although specific yoga poses that you choose matter too. Remember that you will burn energy only if you invest your time (an hour or more) fully in your yoga practice.

If you want to more calories burned from yoga, you just need to be doing more intense yoga classes and poses.

We dug into the research on the best yoga poses for burning extra calories that have been done for thousands of years since Vedic times. Let’s get down to see the pose’s details.

7 Poses of Yoga To Burn Extra Calorie

This article talks about the extra calorie-burning yoga poses that may benefit weight loss.

1. Sun Salutations (Surya Namaskar)

This dynamic asana is a part of Vinyasa classes, It include12 poses sequence that are ever-changing.The more Surya Namaskar you do without giving a gap, the more calories you burn.

It may take 1 minute to do 1 set of 12 asanas of Surya Namaskar. Whereas in the same time it can burn 13 to 14 calories. Now it completely depends on your practice, how fast you are able to complete 1 set.

  • Begin with Prayer pose. Both your legs are attached join both the palms and make a state of salutation.
  • The second Urdhva Hastasana (upward salute), Inhale the head upward into the sky.
  • The third Uttanasana, slowly exhale and while bending forward, touch the toes with the hands, feeling the hamstrings begin to open.
  • This is the fourth step – Ashwa Sanchalan. Inhale and step back one leg.
  • The fifth plank pose. Exhale and step back your other lag. (stay here the pose of yoga to burn extra calories).
  • The sixth doing Ashtanga Namaskar, while inhaling your chest, hands, feet and knees meet the earth and then we hold our breath for some time.
  • The seventh is called Bhujangasana. keeping your palms down in the ground, meet your stomach with the ground and tilt your head towards the sky.
  • The eight upward-facing dog pose. Keep your feet straight on the ground and you lift your hips up.
  • The ninth – come back in Ashwa Sanchalan.
  • The next tenth – Uttanasana
  • The tenth – Padahastasana- Your head should touch your knees and your hands should touch your feet.
  • Next eleven – Hasta Uttanasana, stand and raise our hands above our heads.
  • The last prayer pose revised.

2. Kumbhakasana – The Plank pose

The plank pose burns extra calories, it requires major muscle groups to be engaged, tones your abs, and improves arm strength.

  • First come to the tabletop position, then with your foot back, bring the toes to the ground.
  • Now try to raise the body by putting the weight of the whole body on the toes of your feet and the palms of your hands.
  • During this, keep the waist and neck absolutely straight and after Remaining in this longer to more calories you burn as well.

3. Chair Pose (Utkatasana)

This is a strengthening pose that can really rev up your calorie burn if you stay in 2 to 3 minutes. This will involve activating the largest muscle- the glutes- which automatically burn a lot of calories.

  • First of all, stand in the position of Tadasana and take a deep breath and bend the knees.
  • Now keep your spine straight by bringing your hips down.
  • Keep in this state for as long as you can balance and set the time according to your ability.

4. Headstand (Sirasana)

Shirshasana reverses the pressure exerted by the force of gravity on the limbs which burns extra calories, tones your abs and improves arm strength.

  • Rest the elbows of both the hands on the ground and keep the fingers of the hands tightly intertwined.
  • Keeping the speed of breathing normal, bring the weight of the body on the head, putting emphasis on the hands and firstly lift the buttocks upwards, then slowly raise the legs.
  • The weight of the body will fall on the head. Straighten the body upwards.

5. Warrior I and II (Virabhadrasana)

Virabhadrasana is an aspirational pose, and stretches the entire front of the body. It build core and low back strength ae well as challenge your quads, glutes, and arms.

  • Stand straight and spread your feet about three to four feet apart. Your right foot should be forward and your left foot behind.
  • Now, turn your right foot out by 90 degrees and left by 15 degrees, with the heel of the right foot perfectly aligned with the center of the left foot.
  • Bring both the hands upwards and become the Namaskar Mudra.

6. Wheel Pose (Chakrasana)

This continuous fast-paced pose will leave you with lots of burned calories. It is excellent for glutes, thyroid as well as weight loss.

  • lie flat on your back
  • Bend the knees and keep the feet near the buttocks
  • Raise the arms above the head and place the palms on the ground near the shoulders.
  • The fingers should be towards the body and the elbows should be facing up
  • Raise the whole body such that only the hands and feet are on the ground.
  • Try to bring the hands near the feet.
  • Look towards the ground.

7. Dolphin Pose (Ardha Pincha Mayurasana)

Dolphin pose looks like as downward dog, that both strengthens the body—the arms, core, and legs. It also helps tone the abdominals and burn belly fat.

  • Lie down on your stomach.
  • Put emphasis on your hands and toes and raise the buttocks, note that the part from the elbow to the palm will be on the ground.
  • Now keeping your hands and knees straight, move your head towards the ground as much as possible, keep your eyes on the navel, in this position your body is like an inverted V.


Many styles of yoga tend to burn the most calories, and generally burn more calories in a Bikram or Vinyasa than in a restorative one.

Yoga to burn extra calories allows you to create the best version of yourself because they include the most consistently challenging asana that engage the full body.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional