Yoga Poses that Burn the Most Calories

You should have undoubtedly observed the yoga trend! Nowadays, you can locate individuals doing yoga in parks, yards, terraces, and at house.

Yoga – a body and mind technique that incorporates physical positions as well as breathing, reflection, and/or leisure strategies– can help you remain both literally and also mentally healthy and balanced.[1]

While lots of people do not think about yoga to be a high-intensity exercise, you may be stunned to discover that many yoga poses shed a considerable variety of calories. Thus, individuals that are obese or overweight can considerably profit from doing yoga.[2]


There are numerous yoga poses that can aid you melt calories as well as fat by giving toughness, flexibility, equilibrium, as well as endurance.[3] When you melt calories, you’ll begin losing weight and also obtain a toned-up body.

Here are top 6 the best yoga poses to burn the most calories.

Chair Pose or Utkatasana

The Chair Pose entails the use of the gluteus, the biggest muscles in your body. Therefore, it assists in burning a great quantity of calories This yoga pose additionally produces warmth in the body, which helps increase your metabolic process.[4]


  1. Stand up straight with feet together. Keep your weight equally dispersed in between each leg.
  2. Increase your arms up towards the ceiling as you breathe in, hands encountering each various other.
  3. Exhale as you bend your knees, as well as relocate your hips back as if you are resting in a fictional chair.
  4. Raise your chest and absorb your abdominal area.
  5. Hug the thighs and knees together, and flex your tailbone down towards the floor.
  6. Keep pushing your hips back so the knees are not at risk.
  7. Sink your weight back right into the heels.
  8. Look directly out before you, as well as hold the placement for 30 to 60 seconds, taking deep breaths.
  9. Straighten your knees as you breathe in as well as stand up.
  10. Exhale and release your arms to your sides.
Caution: Do not practice the Chair Pose if you are having migraines, extreme joint inflammation, low blood pressure, or sleeplessness.
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Plank Pose or Kumbhakasana

The Plank is one of the finest yoga poses for shedding one of the most calories as it engages every one of your body’s muscle mass. This posture is extremely efficient in toning the abdomen, upper body, as well as back. It enhances the arms, wrists, and shoulders. Plus, as it strengthens the muscle mass surrounding the spinal column, it plays a key function in boosting posture.[5]


The Plank is a vital part of Sun Salutations, yet it can also be exercised on its own to develop toughness as well as stamina.

  1. Get on your hands as well as knees.
  2. Palms are appropriate under the shoulders and also are shoulder-width or slightly broader than shoulder-width apart.
  3. Press the palms down as well as in the direction of the front of the mat so there is a lift in the upper body.
  4. Stretch the legs out one at a time coming on to the toes as well as rounds of the feet to make sure that your body develops a straight line.
  5. Engage your core muscle mass, as well as don’t let the hip sink or lift too expensive.
  6. Hold this placement for 30 to 60 secs and also keep breathing.
  7. Exhale and lower your knees to the floor.
Caution: This yoga present is not recommended for those that have high blood pressure, low high blood pressure, carpal tunnel disorder, or weakening of bones. Likewise, do not practice if you have any type of injury in the arms or legs.
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Four-Limbed Staff Pose or Chaturanga Dandasana

This yoga posture is very comparable to the lower part of a push-up. It aids construct toughness and also stability. It supplies a wonderful exercise for all the significant muscle mass, assists burn a great amount of calories, as well as strengthen your body.


The Four-Limbed Staff Pose is not a very easy one. You might need to practice a lot to grasp this pose.

  1. Start in Plank Pose.
  2. Somewhat roll your body ahead so the shoulders are a little ahead of the wrists.
  3. Press into your hands, maintaining the arms as straight as possible.
  4. Tuck in your tailbone so that your legs, hips, and torso develop a straight line.
  5. Press the crown of your head forward, and also keeping the toes put, push the heels back.
  6. Exhale and also maintain your body in a straight line as you lower down towards the flooring, making a 90 ° angle at the elbows as well as the wrists.
  7. Make sure the elbow joints are going back towards the feet and also forearm is strong as well as straight throughout.
  8. Hold this placement for as long as you can.
  9. To release, you can either breathe in approximately a Plank Pose or breathe out all the method to the flooring..
Caution: This posture is not advised for those experiencing repetitive strain injury as well as pregnant women.
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Downward-Facing Dog Pose or Adho Mukha Svanasana

The Downward-Facing Dog Pose is one more massive calorie-burner yoga position that you must include to your workout routine.


This pose reinforces the arms, shoulders, and also back and also stretches the spine, hamstrings, and also calf bones.

  1. Get down to your hands and also knees.
  2. Knees are appropriate under the hips, as well as hands are slightly ahead of the shoulders.
  3. Palms are shoulder-width apart and feet are hip-width apart.
  4. Pushing the hands down as well as towards the front of the mat, raise the knees off the floor moving the hips towards the ceiling.
  5. Slowly correct the knees as well as bring the heels to the flooring or as near to the flooring as feasible.
  6. Externally turn the arms, as well as take the shoulder blades back in the direction of the hips.
  7. Now, allow your head and also upper body to find down so that your body creates a bottom-side-up V shape.
  8. Take deep breaths while holding this placement for 30 to 60 seconds.
  9. To release, exhale as you carefully flex your knees as well as return to the flooring.
  10. Rest in child’s pose.
Caution: Do not exercise this posture if you are suffering from repetitive strain injury, eye or inner ear infection, and major shoulder injury and if you remain in late-term pregnancy.
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Warrior II Pose or Virabhadrasana II

The Warrior II Pose enhances the shoulders, arms, and also legs; stretches the chest and shoulders, and also tones the abdominal organs..


  1. Stand with your feet with each other as well as palms along with the body.
  2. Inhale and take your best leg back as for you can, and transform the right foot so the toes are pointing the long side of the mat, making a 90 ° angle at the ankle joint.
  3. Exhale and also bend the left knee, seeing to it the knee is right above the ankle as well as in line with the heel.
  4. Left thigh is identical to the floor.
  5. Inhale and bring both arms at the shoulder level, palms facing down.
  6. Maintain pressing the external edge of the ideal foot and also best heel strongly on the flooring.
  7. Turn your head and consider the left middle finger.
  8. Stay in this position for 30 to 60 seconds.
  9. To come out of the posture, inhale and align the left knee.
  10. Exhale as well as bring the hands along with the body, transform the left foot in the direction of the lengthy edge of the floor covering on the appropriate side, and gradually stroll your feet towards each various other.
  11. Repeat the same pose on the left side.
Caution: Do not exercise this position if you are dealing with high blood stress, heart problem, or any type of recent injury of the hips or knees.
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Warrior I Pose or Virabhadrasana I

The Warrior I Pose tones up the ankle joints and also knees and lowers fat around the hips. It eliminates rigidity in the neck, shoulders, and also back.


  1. Stand with your feet with each other as well as hands together with the body.
  2. Inhale and take your appropriate leg back as for you can, as well as transform the ideal foot so the toes are aiming diagonally to the corner of the mat making a 45 ° angle at the ankle.
  3. Exhale and also flex the left knee, making sure the knee is right over the ankle joint and also according to the heel.
  4. Left upper leg is alongside the floor.
  5. Inhale, raise both arms over the head, and join the palms.
  6. Maintain pushing the external edge of the ideal foot and also ideal heel strongly on the flooring.
  7. Remain in this position for 30 to one minute.
  8. To come out of the pose, breathe in and also straighten out the left knee.
  9. Exhale as well as bring the hands together with the body, slowly transform the left foot towards the lengthy side of the floor covering on the appropriate side, and also stroll your feet in the direction of each various other.
  10. Repeat the same pose on the left side.
Caution: Do not practice this present if you are experiencing hypertension, heart condition, or any kind of current injury of the hips or knees.