Yoga is often associated with relaxation, mindfulness, and exercise, but many people don’t know that Yoga an effective way to burn calories. Although walking is a very low-impact exercise, But certain yoga poses and styles can increase your heart rate and increase calorie costs. This article takes a deeper look at yoga poses that can burn more calories than leisurely walking. And how you can incorporate these yoga poses into your exercise routine.
Understanding calorie burning
To understand how yoga helps you burn more calories than walking. You need to consider factors that affect calorie burn. The number of calories burned during any activity. It depends on many factors. This includes your weight, intensity and duration of the activity. Typically, a 155-pound person will burn approximately 140 calories by walking for 30 minutes at a moderate pace. When compared An energetic yoga practice can burn 300 more calories in the same amount of time.
High intensity yoga style
Before diving into any pose It’s important to note that yoga style plays an important role in burning calories. Poses like Vinyasa, Ashtanga, and Shakti Yoga are more strenuous and can increase your heart rate. This burns calories more efficiently than slower styles like hatha or yin yoga.
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Yoga poses burn calories
Here are several yoga poses that can help you burn more calories than walking when practiced at a high intensity. or standing for a long time:
1. Warrior No. 2 (Virabhadrasana II)
Benefits: This powerful pose engages the legs, core, and arms, promoting strength and stability.
How to do it: Stand with your feet wide apart. Rotate your right leg 90 degrees. Bend your right knee over your ankle. and straighten the left leg Extend your arms parallel to the floor while looking at your right hand. Hold your breath several times. Once, switch sides.
Calories burned: About 3-5 calories per minute. Depends on concentration
2. Sitting pose (Uttasana)
Benefits: A great way to strengthen your thighs, calves, and core and improve your balance.
How to do it: Stand with your feet close together. Exhale and raise your arms above your head. Bend your knees and exhale with your hips as if you were sitting in a chair. Lift your chest and hold your breath several times.
Calories burned: About 4-6 calories per minute.
3. Phalak Mudra (Phalakasana)
Benefits: A full-body workout that focuses on the core, shoulders, arms, and legs, which is good for strength and stability.
How to do it: Start in a push-up position with your hands directly under your shoulders and your body in a straight line. Engage your core and hold for 30 seconds to a minute.
Calories burned: About 4-8 calories per minute.
4. Chaturanga dandasana (Caturanga thanda mudra)
Benefits: This challenging pose builds arm and core strength. and can be combined with Vinyasa poses
How to do it: From Plank Pose, lower your body with your elbows close to your sides. and stop when the arms form a 90-degree angle. Hold for a moment before changing to upward-facing dog or down-facing dog.
Calories burned: About 5-7 calories per minute.
5. Setu Mudra (Setu Bandasana)
Benefits: Great pose to strengthen the back, glutes, and legs and stretch the chest.
How to do it: Lie on your back with your knees bent and your legs hip-width apart. Press your feet into the floor and clasp your hands under your back to lift your hips toward the ceiling. Hold your breath several times.
Calories burned: About 3-5 calories per minute.
Incorporate calorie-burning yoga into your routine.
Consider the following tips to increase your calorie burn through yoga.
- Choose a dynamic style: Choose a class that focuses on Vinyasa or energizing yoga. Includes sequential movements and strength-based poses.
- Increase duration: Increase yoga practice duration from 45 minutes to one hour. This will greatly increase your total calorie burn.
- Use props: Including weights or resistance bands will make your workout more intense.
- Focus on Breath Movement: Combine breathing with movement to keep your heart rate elevated throughout the practice.
- Practice regularly: Consistency is important. Aim for at least three to four sessions per week to see significant gains.
Conclusion
Yoga is often overlooked as a calorie-burning exercise. But with the right approach Yoga can definitely beat the calories burned from walking. By combining a high-intensity style and a specific pose. You can improve your exercise routine. build strength and improve your overall well-being. So spread out your mat and flow into those dynamic sequences. And enjoy the two benefits of exercise that nourish the body and mind.
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[…] Read Also – Yoga an effective way to burn calories […]