According to the Mayo Clinic, practicing yoga helps people lose weight and adapt to a healthy lifestyle. While increasing flexibility, building strength and muscular endurance, yoga burns calories and contributes to overall weight loss. According to Baxter Bell, M.D., a yoga expert for “Yoga Journal,” any style of yoga contributes to weight loss, but the best results may stem from classes that incorporate heat and flowing movements.
Warrior I
Warrior I pose simultaneously challenges the legs, abdominal and arm muscles. Utilizing more than one muscle group at the same time burns more calories than working muscles in isolation. In this pose, hold yourself in a lunge while stretching toward the ceiling with your arms. To do this, step forward 3 feet with your right foot while extending your left leg behind your body and resting your heel on the ground. A wide stance ensures that the leg muscles are challenged throughout the entire pose and that the right knee is in a protective stance during the exercise. Next, rotate your left foot’s toes a few inches to the left. While sinking your hips toward the ground, lift your arms overhead, turning your palms in and spreading your fingers toward the ceiling.
Jumping Lunge Pose
Jumping lunge pose provides cardiovascular and strength-training benefits. It conditions the lower body and heart muscles while burning calories and hastening weight loss. According to the Yoga Learning Center, this move builds stamina and provides foundational strength for the different warrior poses. During this vinyasa movement, start in a standing position. Exhaling, bend forward from the hips. Simultaneously, lower your hands to the floor while extending your right leg behind your body. Rest the ball of your foot on the ground. Aligning your left knee directly above your left ankle protects the knee during this movement. Next, lower your hips toward the floor while keeping them squared off to the front of the room. Finally, jump your right foot to the front of the mat, resting it next to your left foot. Return to standing and do the same on the other side.
Downward Dog
Downward dog, a pose practiced during many styles of yoga, builds core strength while toning leg and arm muscles. According to the Mayo Clinic, muscle burns more calories than fat. Yoga poses build muscular strength and contribute to higher calorie expenditure during exercise or at rest. In downward dog, kneel on the ground. Your hands are directly under your shoulders and your knees are directly under your hips. Walk your fingers 3 inches in front of your shoulders, spread your fingers and gently press your palms against the floor. Next, lift your hips and knees off the ground, toward the ceiling. Push your shoulders away from your head. Stop when your legs are almost completely straight and your arms are fully extended.
About this Author
Judy Bruen is a private certified personal trainer and wellness coach. She holds dual master’s degrees from Boston College in clinical social work and pastoral ministry. She currently works with individuals on fitness, health and lifestyle goals.
