/ Fitness

Calorie Reducing Yoga Poses for a Great At-Home Workout

Calorie Reducing Yoga Poses for a Great At-Home Workout

Exercising is a crucial part of your well-being strategy.

Once you get started, you need to keep the momentum going.

With a stressful lifestyle, it’s only logical to do a quick 20 minute home Yoga workout.

Yoga helps you get back into shape and develops you spiritually.

Its probably one of the most relaxing and centering workouts you can do.

Normally conducted in a quiet, peaceful location. Finding your inner center can leave you feeling relaxed and in charge of your well-being.

But did you know this.

While you’re stretching, posing and deep breathing, you’re actually burning calories, too?

It’s true: Hitting the treadmill isn’t the only answer to burning calories.

“Yoga postures are considered ‘static contractions,’ meaning you are holding still in the muscle contraction,” explains Briar Munro, personal trainer and holistic lifestyle coach. “

Because the muscles are continuously working you are burning calories regardless of which yoga posture you are doing.”

Registered Dietitian Jacqueline Aizen. A regular practitioner of yoga, recommends following a strong Vinyasa flow.

This is where the transitions between yoga poses are in a more rapid manner than other forms.

Apply the quick-change Vinyasa method to these expert-recommended yoga moves to amp up your calorie burn.

Leaves you feeling energized throughout your day.

After you've completed the circuit of moves below, try doing it once or twice again.

Calorie Reducing Yoga Poses

Chair Pose

chair-pose

With the chair pose you’re improving your posture and strengthening your thighs. But also your glutes and back while mimicking, well, sitting in a chair.

Here's how to do it:

  1. Begin standing up straight, stomach in, feet together, arms at your sides. With your weight focused on your heels.

  2. Bend your knees. Concentrate on squeezing your inner thighs and keeping your core tight.

  3. Raise your arms over your head, keeping them straight with your fingers up.

  4. Ease lower into the position, focusing on trying to get your thighs parallel with the floor.

  5. Maintain the position for 10 breaths.

Push-Up Plank

push-up-plank-yoga

Not only are planks great for your core, but they also strengthen your arms and back.

  1. Begin with a typical push-up position on your mat.

  2. Align your body so your shoulders are over your wrists. From your neck down, keep your spine aligned. While pushing back on your heels to maintain the position.

  3. You can either support your body with your palms on the mat under your shoulders. Or to bend your arms and have your elbows and forearms against the mat to support you. (aligned under your shoulders, as pictured).

  4. Try holding this position for at least 30 seconds, and work your way up to a minute.

  5. Remember to breathe deeply.

Once you master this pose, you can challenge yourself by slightly lifting your legs up one at a time while in the position.

Side Plank

side-plank-yoga

After you’ve completed the push-up plank, transition into the side plank pose. This will strengthen your arms and improve your balance.

  1. Open your body up to the side. You do this by shifting your weight to one arm while rotating out your legs so your weight is on the foot of the same side.

  2. Keep your feet flexed, with the free foot touching the foot holding your balance tothe mat.

  3. Bring your free arm up, reaching to the ceiling and shift your head up so your eyes follow the imaginary line your arm is creating toward the ceiling.

  4. Hold for 10 breaths

  5. Repeat on the opposite side.

Warrior II

warrior-pose-yoga

The Warrior II pose is all about a strong, fierce-looking alignment.

  1. Place your feet parallel on leg length apart.

  2. Slowly turn one footout at a 90-degree angle.

  3. Turn your opposite foot inward. Your objective here is to align the heel of the outward foot with the arch of the inward foot.

  4. Slowly bend the knee of the outward leg until your thigh is parallel with the floor.

  5. Make sure your knee is above your heel and that your core is aligned with your pelvis.

  6. Straighten your arms out strongly on either side of your body so that you are creating a parallel line between your arms and the floor.

  7. Turn your head toward the side of your bent knee, keeping your head up and eyes focused ahead.

  8. Hold the pose for 10 breaths.

  9. Repeat with other side.

Peaceful Warrior (also called Reverse Warrior)

peaceful-warrior-yoga

The peaceful warrior pose takes the Warrior II pose into a deeper stretch to strengthen your legs and flexibility.

  1. Begin in the Warrior II position.

  2. Bring your back arm down to the calf of your elongated back leg. Reach your front arm back so that it is aligned with your ear.

  3. Focus your attention on tightening your core as you bend your spine into a deeper stretch down your back leg.

  4. Bring your face up toward the ceiling.

  5. Hold the pose for five breaths.

  6. Repeat on the opposite side.

Yoga Plus

The best way to get the most from your new yoga routine is to mix it into your normal weekly workout schedule.

“Do yoga one day, a body weight resistance day with a mix of push-ups, squats, planks, jumping jacks, etcetera on the next day, a Pilates workout, go for a walk,” Munro recommends.

“There are so many options and the more you change up your workout the more results you will see, so add variety!”

If you’re a beginner at Yoga, don’t be scared. It's an easy process. Aizen recommends trying out a few different classes and styles to see which fits you best.

And remember, just as she says, “If you can breathe, you can do yoga!”

References:

Ann Pizer for http://yoga.about.com

http://womenshealthmag.com/fitness/yoga-for-weight-loss

http://womenshealthmag.com/yoga/chair-pose

Petri Maatta

Petri Maatta

He is the founder of DreamMaker, whose mission is to help entrepreneurs succeed and grow, while keeping their business easy to manage.

Read More