Yoga offers a powerful approach to weight loss that combines physical exertion with mindfulness. This chapter explores the most effective yoga poses and sequences specifically designed to maximize calorie burn while building lean muscle mass. These poses target multiple muscle groups simultaneously, creating an efficient workout that elevates heart rate and metabolism.

High-Intensity Yoga Poses That Burn Calories

High-intensity yoga poses create heat in the body, accelerate heart rate, and engage multiple muscle groups simultaneously. Regular practice of these poses can significantly boost calorie expenditure and contribute to weight loss efforts.

Sun Salutations (Surya Namaskar)

Often considered the cornerstone of dynamic yoga practice, Sun Salutations provide a full-body workout that can burn between 120-180 calories in just 15 minutes depending on pace and intensity.

• Benefits: Increases heart rate, improves circulation, strengthens and tones multiple muscle groups
• Practice tip: Begin with 3-5 rounds and gradually build to 10-12 rounds daily

Chair Pose (Utkatasana)

This powerful squat-like pose intensely works the thighs, buttocks, and core while raising your heart rate.

• Benefits: Strengthens thighs, calves, and glutes; targets abdominal muscles; builds heat rapidly
• Practice tip: Hold for 30-60 seconds, gradually increasing duration as strength builds

Warrior II (Virabhadrasana II)

A challenging standing pose that builds endurance and stamina while toning the legs and core.

• Benefits: Strengthens legs, opens hips, engages core, builds shoulder stability
• Practice tip: Focus on maintaining a deep bend in the front knee while keeping the torso centered between the legs

Plank Pose (Phalakasana)

This fundamental pose engages almost every muscle in the body, making it excellent for building strength and burning calories.

• Benefits: Strengthens arms, shoulders, and core; improves posture; builds endurance
• Practice tip: Start with 30-second holds and work up to 2-minute holds

Sequences for Boosting Metabolism