What are the best high calories burning yoga poses?

Jul 09, 2020

According to the National Sleep Foundation, yoga can assist you to sleep better. People with insomnia claims that practicing yoga daily helps them to fall asleep faster. If perfect sleep helps you lose fat and yoga helps you sleep well, it’s reasonable that yoga can help people lose fat.

A yoga session can burn between 180 and 460 calories, counting on several factors, including:

  • The type of yoga you’re doing.

  • The length and intensity of the category.

  • Whether you’re male or female.

  • For example, a 160-pound person will burn 183 calories during a 60-minute Hatha (basic) yoga class.

What are the yoga poses that burn fat and calories?

These are some of the best yoga asanas to burn calories. 

Trikonasana: It’s an asana that is completed while standing and forming a triangular pose. It burns the calories from your side stomach quickly and also helps develop chest muscles. 


  • Stretches and strengthens the thighs, knees, and ankles.
  • Stretches the hips, calves groins, hamstrings, and shoulders, chest, and spine.
  • Stimulates the abdominal organs.
  • Helps relieve stress.
  • Improves digestion (Yoga for indigestion problem)
  • Helps relieve the symptoms of menopause.

Steps to do it

  • First, separate your feet apart while balancing the body.
  • Turn the right foot by 90 degrees and left foot in by 15 degrees.
  • Now touch your right hand on the opposite side of the ground while keeping both arms in a line and holding your back in a very good form. Repeat this exercise with the opposite side.
  • Relax the body more and more while exhaling.


Don’t overstretch the body while practicing this asana because it may cause unnecessary pain or injury.

If the neck begins to harm in the upward direction, slightly lower it.

Avoid practicing this asana just in case of severe pain in the neck, back, or shoulders.

People affected by any of these conditions should avoid practicing this asana: any kind of injury within the knee, arthritis, vertigo, spinal disorders, high blood pressure, breathing trouble, migraine, heart problem, or cervical spondylitis.

Chakrasana: It’s also referred to as upward facing bow pose and helps us in giving more flexibility to the spine. It tones the rear muscles and helps to cut back stress from the mind.


  • The chest expands and therefore the lungs get more oxygen - this makes the pose especially beneficial for asthma patients.
  • It reduces the strain and tension in the body.
  • Sharpens eyesight.
  • This asana helps to strengthen the back and increases the elasticity of the spine.


Steps to do it

  • First, lie down on the back.
  • Place the feet on the ground firmly and hold the legs at your knees.
  • Now bend the arms at the elbows with palms facing the sky.
  • Now rotate the arms at the shoulders and firmly place the palms on the ground.
  • Now slowly inhale and squeeze your arms and legs and lift the whole body while forming an arch pose.
  • Relax the neck and shoulder.


Do not practice Chakrasana directly.

It shouldn't be practiced by people affected by any illness.

Chakrasana isn't suitable for weak people having some weakness in the wrist or back.

Women should avoid practicing Chakrasana during pregnancy.

Purvottanasana: This asana is connected with the importance of Sun energy because the name Purva means ‘east’ and utthan means ‘rising’. We perform this posture within the worship of a rising sun. So one must awaken early to enjoy this yoga for calorie burn and for achieving fuller potential. It's also called an upward Plank pose and has many benefits for the legs, chest, and shoulders.


  • Strengthens your triceps, wrists, back, and legs.
  • Stretches your shoulders, chest, and front ankles.
  • Calm your mind.


Steps to do it

  • First, extend the legs ahead of the body.
  • keep the hands behind the hips.
  • Now slowly raise the hips, shoulders, and ankles should form a straight diagonal line.
  • Hold the pose for 20 seconds, then relax.


Avoid stretching the body beyond its limits because it may strain the muscles.

People affected by any of this condition should avoid practicing this asana: weak heart, wrists or ankles, ulcers, hernia, high blood pressure, neck pain, knee pain, back or shoulder injury.

Dhanurasana: It’s also called bow pose during which the body takes the form of a bow. It's an excellent exercise for increasing endurance and flexibility within the body. For performing this exercise, one should follow these steps :


  • Stretches the complete front of the body, ankles, abdomen, and chest, thighs and groins, and throat, and deep hip flexors.
  • This strengthens the back muscles.
  • This improves posture.
  • This stimulates the organs of the abdomen and neck.

Steps to do it

  • Start with lying flat on the stomach and bending both legs behind you.
  • By holding the ankles and raising both upper and lower body.
  • Holding the pose for 20 seconds, then relaxing.


Do not practice this asana if you've got a neck or lower back injuries or if you've got undergone any abdominal surgery recently. Avoid this asana if you've got problems like high blood pressure, ulcers, migraine, headache, or hernia. Do not practice this asana during pregnancy or menstruation.

Naukasana: It’s an effective form of weight loss (yoga for weight-loss) during which our body takes the form of a ship. 


  • Naukasana strengthens the abdominal muscles.
  • It strengthens the muscles of the arms, thighs, and shoulders.
  • It improves the health of all organs in the abdomen, especially the liver, pancreas, and kidneys.
  • It helps in regulating blood flow at the sugar level.
  • It toughens the muscles of the neck, shoulder, and also the legs.
  • The stimulation while performing the pose helps improve and regulate your digestion, including alleviating excessive gas and easing constipation (yoga for constipation).
  • Most significantly it acts as a distress tool, keeping your mind free and peaceful.


Steps to do it

  • First, lie on the back.
  • Raise the upper and lower body and balance the body.
  • Toes and eyes should be aligned with one another.
  • Keep the back and knees straight during a line.
  • Squeeze the abdominal muscles and inhale and exhale continuously


Avoid straining the body beyond the bounds because it may cause back pain or injury.

Avoid practicing this asana during periods or at least during the primary two days of each month’s cycle. People affected by any of this condition should avoid practicing this asana: High or low blood pressure, ulcer, joint pain, migraine, insomnia, a heart condition, asthma, or spinal disorders.

Suryanamaskar: It’s a building block of yoga because it comprises 12 different asanas which originated in yoga. The 12 asanas are connected with the worship or showing gratitude towards the solar deity Surya, which is the source of all the energies. The yoga involves movement from the standing position to the downward and upward side, then returning to a standing position.


  • Helps lose weight. Doing the Surya Namaskar at a faster pace than usual could be a good cardio exercise which will help in losing weight. 
  • Glowing skin. 
  • Better digestive system. 
  • Brings down blood glucose levels. 
  • Improves anxiety (yoga for anxiety). 
  • Helps your body detox. 
  • Battles insomnia.

Steps to do it

  • Prayer Pose (Pranamasama)

  • Raised Arms pose (a Hasta Uttanasana)

  • Hand to foot pose ( Uttanasana)

  • Equestrian pose (Anjaneyasana)

  • Stick pose (Adho Mukha Svanasana)

  • Saluting with eight parts (Ashtanga yoga, Namaskara)

  • Cobra pose ( Urdhva Mukha Shvanasana)

  • Mountain pose(Adho Mukha Svanasana)

  • Equestrian pose (Anjaneyasana opposite foot)

  • Hand to foot pose (Uttanasana)

  • Raised Arms pose (a Hasta Uttanasana)

  • Back to initiative and relax during this position .


It is best to practice this on the empty stomach. Remember to warm your body up by doing joint rotations. Ensure that you're breathing right in every posture. Do not rush through the postures.

Chaturanga Dandasana: It’s the simplest way to build the core muscles by doing a plank position. For this we start with :


  • It makes your wrists strong and more flexible.
  • Muscles are inbuilt your back, shoulders, and arms.
  • Your core muscles are stretched and toned.
  • It is an excellent warm-up pose for arm balances and inversions.


Steps to do it

  • Start with the plank position.
  • Lower your body in half push-up form, your arms should be parallel to the ground, and elbows must make contact with the sides of the ribs.
  • The shoulder should be aligned with the body and wrists and elbow should be perpendicular to the ground.
  • Now hold the asana for about 20 seconds.


Avoid this asana if you've got Carpal tunnel syndrome, wrist injury, shoulder injury. Also, avoid doing this asana during pregnancy. Someone with a weak back should avoid Chaturanga dandasana . If you are feeling any pain or discomfort, please exit the pose and ask for the expert's guidance and doctor's advice.

With the growing trend of people getting more cautious about their expanding waistlines and increased instances of metabolic disorders - diabetes, hypertension, and others - there has been a sudden upsurge in people prioritizing their health and resorting to tailor-made diet plans and fitness regimes. For the longest time in my life, I used to believe that yoga involves a collection of exercises where holding certain postures for a couple of seconds was the main objective. 

I won't consider it as a regime meant for those that were already fit but were keen on building their flexibility. It took me only a couple of days to know about the mechanism of various asanas, but I need to tell you, the understanding of it had been enlightening, affirmative, and oh, so gratifying!

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