How much can yoga actually do for you? A lot. Cyndi Lee, founder of OM Yoga in NYC, has designed a complete-body yoga for fat burning routine that’s a head and body booster. The work out is constructed around the classic sun salutation series, with challenging center and upper- and lower-body variations added for a fat-blasting turn. Do the entire sequence four to five times through (keep at it for an hour) and you’ll burn off the calorie equivalent of a banana split while sculpting your arms, chest, abs, butt, and legs and improving your flexibility.
How you should do yoga for fat burning
Begin and complete each fat burning yoga circuit with a sun salutation, a four-move series done forward and in inverse that’s the basis of the work out. Every time you do this primary chain, you will add a challenging variation to keep your heart rate elevated while toning your entire body. Each sun salutation, plus all of our variations, should require about a quarter hour.
Sun Salutation or Primary Series
1. Mountain Pose
Stand tall with feet together, shoulders relaxed, weight equally spread through your soles, arms at sides. Take a deep breath and lift your hands overhead, palms facing each other with arms right. Reach upward toward the heavens with your fingertips.
2. Standing Forward Bend
From mountain pose, exhale, sweeping your arms sideways as you swan dive forward, bending at hips, until fingertips or palms reach the ground on either side of your feet; keep fingers in line with toes. (If your hamstrings or back are tight, bend your knees.) Think about drawing the crown of your head down and the backs of your legs toward the sky.
3. Forward Bend, Level Back
From standing forward bend, keep feet together and place fingertips on ground near outer edges of your feet, in line with your toes. Inhale as you lift your torso midway upward, keeping your back flat. If you feel tight in your hamstrings or lower back or can not reach the earth, bend your knees and put your hands on your shins.
4. Downward Dog
From forward curve with level back, bending knees, area palms flat on earth shoulder-width apart, and bound both feet back, landing gently in down dog. Spread your fingers and make certain your feet are hip-width apart and parallel. Reach your tailbone upward and away from hands and your heels toward the earth.
5. Reverse this show back to the beginning
Bring your legs toward your hands and straighten legs, returning to forward bend with flat back. Drop your head and return to standing forward bend, then to mountain pose, sweeping arms out to the sides and overhead to complete the main series of yoga for fat burning.
Assemble Your Work Out
Whenever you finish the sun salutation, add on a brand new challenge show until you have integrated all the moves. Each complete sequence will require about 15 minutes; do 4 to 5 times.
Additional Half Push Up Set
Component 1. Tabletop to Half Push Up
From downward dog, get on all fours, aligning your knees on the earth under hips and your hands right below shoulders (not revealed). Keeping abs pulled in and head aligned with your back, bend elbows about 45 degrees in a half pushup, arms close to sides. Straighten arms; duplicate pushup 4 to 6 times.
Component 2. Prolonged Kid’s Pose
From half push-up, straighten arms and bring your tailbone back toward heels, resting the backs of your thighs on your calves. Hold for several breaths, feeling the stretch through your back and shoulders. Return from kid’s pose to tabletop, then back to down dog; do the rest of the primary chain in inverse.
Do the half push up series, returning to downward dog. Step left leg forward between hands, bending left knee 90 degrees while keeping right leg straight. Hold for several breaths, then change legs, leaping left leg back and right leg forwards. Replicate 4 to 6 times. Return to down dog and turn the primary chain back to the beginning.
Additional Warrior Series
Warrior 1 with High Lunge
Do the primary series, adding on both half push-up and lunge jump, finishing with downward dog. From here, step left foot forward between hands, bending left knee 90 degrees with toes facing forward; keep right leg straight and raise upper body. Lift your arms overhead next to ears; hold for 3 to 5 breaths.
Straighten left leg while lowering arms; keep palms in and right heel lifted. Repeat 4 to 6 times. Return to warrior 1, then to downward dog; repeat on opposite side, ending in downward dog. Reverse the main series back to start.
Additional Chair with Twist
Do the primary series plus each of the earlier add-ons one time through, ending in mountain pose with arms raised. From here, bend your knees, pushing your bottom back.
Bring palms together in front of chest and bend forward, pressing right upper arm against outside of left thigh as you twist your upper body to the left. Hold for 1 to 2 breaths, then come back to center and twist to the right. Continue alternating sides, 4 to 6 times in each direction, then return to a standing position.
Did you like this yoga course for fat burning? Share your opinion in the comments!