Malewellnes What is the best fat burning yoga?

If you looking to shred and burn some extra pounds you should give yoga a try. Fat burning yoga workouts will torch serious calories and can be as effective as many other cardio training and exercises. Many styles of yoga are quite vigorous and when done regularly and consistently will lead to consistent weight loss. There are three styles that offer the best fat burning yoga workouts:

  • Bikram: Hot yoga
  • Power Yoga
  • Vinyasa: Flow yoga

Bikram Hot yoga

Bikram is the most challenging style of yoga and it is not recommended if you are new to yoga. This yoga practice happens in a heated studio of 40.6 Celsius. The sessions last for ninety minutes which is very challenging. Even if you have done yoga before, a good level of fitness is required. The benefits of the heat is that it protects muscles. This allows for deeper stretching with less chance of injury. It also very effective in cleaning the body of many bad toxins.

All these elements make regular Bikram a very effective fat burning yoga workout. You will see consistent weight loss and also feel great after each session. Regular Bikram yoga is for improving flexibility and strength and toning muscle. Additionally, you will also see improvements in your circulatory and respiratory system. Finally it provides an internal massage of the digestive system.

Power Yoga

Power yoga was developed in the USA and is a modern style. It is great if you are yoga practitioner who feels a good workout should involve plenty of sweating! Power yoga targets your metabolism helping to build lean muscle. It is a good fat burning yoga workout as you will burn a considerable amount of fat. Power yoga will include many poses that focus on building your core muscles. So it has similarities to circuit training and challenges you aerobically and anaerobically. The deep abdominal breathing in Power yoga also helps to improve circulation that intensifies fat burning during exercise.

Vinyasa Flow yoga

Vinyasa as a great yoga style for weight loss and long term weight management. It is a great fat burning yoga practice if you are a new to yoga. It is also a very effective fat burning yoga workout if your current level of fitness is not that high. The flow style sees you moving through many poses quickly. Your body will heat up and you will activate many muscles that you don't use in most exercises or workouts. This makes it very effective for weight loss and burning fat.

Fat Burning Vinyasa Flow Workout

Below is a flow workout routine for burning fat: it will to elevate your heart rate, build core strength, and burn major calories. This can be done daily but a good place to start would be to do the following sequence 2-3 times per week.

Warming Up

2-5 Repetitions Sun Salutations

Chair Pose

3 Repetitions - Hold for 8 even breaths then press up to stand

Plank - Side Plank - Chaturanga - Side Plank Progression

Repetitions 3 to 5 each side 

​Step into plank position with your hands shoulder-width apart, wrists right below your shoulders and core engaged. Hold plank for 5 seconds before transitioning to side plank by rolling onto the outer edge of right foot, stacking left directly on top. Extend left arm upwards and hold keeping base arm straight. Hold for 5 breaths then return to plank position, exhale then lower until elbows bend at 90-degree angles; Chaturanga. Inhale, press back up to plank and complete side plank on left side

Downward Facing Dog to Warrior 2, Reverse Warrior &  Side Angle

Move from Downward Facing Dog to Warrior 2 by stepping your right foot forward in between your hands and rotate your left foot so it's flat on the ground and pointing left. Open your torso and arms so right arm is extend in front and left extended behind. Focus on keeping a deep bend in front (right) knee, stacked over heel. Ensure your chest and head are directly aligned over pelvis. Hold Warrior II for 8 breaths, then move to Reverse Warrior, hold for 8 breaths. Transition through to extended side angle and hold for another 8 breaths.

Vinyasa Sequence

Repetitions 3 to 5 times

From Warrior 2, windmill arms to ground and step into plank. The lower to chaturanga moving through Upward facing Dog to Downward Facing Dog. Immediately flow through to Warrior 2, Reverse Warrior and Side Angle then back to Warrior 2. That is one round!

Chair Pose

3 Repetitions - Hold for 8 even breaths then press up to stand

Supine Bicycle

Bring opposite shoulder, not elbow, to opposite knee. Repeat 10 to 20 times on each side. One breath per movement

Crescent Warrior

Hold for 8 breaths

From Downward Facing Dog with hands pressing firmly to the floor, lengthen spine toward ceiling and press heels down into the floor to straighten your legs. Draw shoulder blades back and down toward your tailbone before stepping right forward to your right thumb staying on the ball of your back foot. Sweep torso and arms up while keeping lower belly engaged and hold pose in neutral position.

Crescent Warrior to Warrior III

Hold for 8 breaths

Warrior III to Revolved Half Moon

Hold for 8 breaths

Vinyasa Sequence

Finish with 3 to 5 repetitions 

I hope you enjoyed doing this routine and found it challenging and worked up a good sweat! If you are keen to do more yoga to lose weight or for the many other benefits it offers, I would recommend checking out Man Flow Yoga. It is functional yoga for men that focuses on technique above all else. They have great workouts that focus on the physical aspects so you can get the maximum benefit out of each posture. At the same time, they also teach you exactly what each exercise is doing for your body, so you understand the benefit and the applicability to your everyday fitness.

Using their programs, you build the basics of your physical fitness; flexibility, core strength, balance, endurance, body awareness, and proper movement patterns – which you can apply to any of your physical fitness pursuits, whether that’s competing in a triathlon, being a weekend warrior, playing sports, or playing with your grandkids. Man Flow Yoga has Daily HD workouts, provides a personalised workout program and offer a 7 day trial for $1!

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