Burn Fat With These Yoga Moves

You Can Do At Home

The benefits of regular yoga practice includes increased strength

and endurance, better balance and flexibility.

Although yoga has been around for ages, it’s becoming a more and more popular style of training. And YES… you can get quite a workout doing yoga. In fact… some of the more advanced moves can take months and even years to master.

That being said, yoga is a style of training that has to suite your specific fitness goals and your personality. So if you have patience and enjoy a systematic and methodical approach to training – you might enjoy yoga.

Before you join a yoga class, it is probably in you best interest to know the basic styles of yoga before you commit to a 45 min session that could potentially be pure torture. Not every style of yoga is for everyone.

So here is a basic explanation of the styles.

Different Yoga Styles

Ananda Yoga

This style is very gentle and referred to as a higher awareness style. Poses are basic but still challenging and usually held for minutes at a time. So if you are into more active, movement type of training. Give this class a skip.

However… if you want to learn how to wind down, learn how to take a moment and be 100% still while focusing on your body, being self aware and 100% present. . This style is perfect.

Iyengar Yoga

This style focuses on precision, alignment and detail in posture and breath control. This style also makes use of cushions, benches, blocks, straps and sand bags. Some poses entails being strapped into certain positions. JIP… this is where I opted out! BUT… if you don’t mind, then this could be a great style for you.


Ashtanga Yoga

This style is also most commonly referred to as power yoga. With a wide variety of quite challenging poses and movements… this style is perfect for you is you don’t mind a challenge. Some of the poses and movements are very demanding and can take months the get right, not to mention perfect.

More ‘modern-day gym friendly’ yoga classes use modified poses from this style to help you burn more calories because of the demand some of the moves has on the body.


Bikram Yoga

If you don’t like heat, this style is most definitely not for you. This style was developed around the principle of the body being more flexible in a hot environment. And this hot environment can be up to 100 degrees!

So grab your bikini and a water bottle and get ready to sweat!

Hatha Yoga

This style lends from the others. It’s a mixed style incorporating many of the other yoga styles. It’s a less fluid style and each pose has to be completely still for a moment or more before you continue to the next move. This is a perfect style for beginners.

Kundalini Yoga

This style is not quite your ‘every local gym around the corner’ style, unless your local gym around the corner is a meditation centre. This style incorporates chanting, meditation and exercises. This style is for obvious reasons less popular in more commercial gyms

Vinyasa Yoga

This style is also commonly known as ‘flow yoga’. One pose will flow into the next, lost of movement and it’s also quite demanding. This is a more intermediate style.

Yoga And Weight Loss

A recent study done by Human Performance Lab showed that you can burn around 240 calories in a 50 minute power yoga session. Adelphi University in New York also did a study and found you can burn up to 9 calories per minute.

So there is for sure validity in the idea of losing weight with yoga. And in America is a becoming a HUGE thing.

So let’s get to the FUN PART!

The Program

Complete each of the 5 yoga exercises once and then repeat the circuit 2 – 4 times depending on your fitness level and how much time you have available.

1. Downward Facing Dog, Nose To Knee

Step 1: Getting into the downward facing dog position, palms a little more forward than your shoulders, knees on the ground directly under your hips and toes tucked.

Step 2: Breath in as you lift knees away from the floor. Keep your knees slightly bent so you don’t put too much pressure on the knees. Breath out and get comfortable in this position.

Step 3: Now raise your right knee towards your nose. This is a slow and focused movement. Keep it there for a count and then extend your leg back to the starting position.

Step 4: Do 10 repetitions with your right leg then repeat on the other side.

Step 5: Once you are done with your reps, slowly go back to the position where your knees were on the ground and underneath your hips. Sit back onto your legs and that’s it. That concludes the exercise.

2. Dolphin Push Ups

Step 1: Start in a downward facing dog position, palms a little in front of your shoulders, with your hips up and your legs straight.

Step 2: Bend your elbow so that your forearms are on the ground, bring your hands together and interlace your fingers loosely.

Step 3: Drop your hips and move forward till your chin moves just past your interlocked hands. Keep the position for a moment and make sure that your core is tight. Push your hips back up and keep your forearms on the ground.

Repeat for 10 repetitions.

Step 4: Once you are done with your reps, slowly lower your knees to the ground. Sit back onto your legs and that’s it. That concludes the exercise.


Repeat for 10 repetitions.

Step 5: Once you are done with your reps, slowly go back to the position where your knees were on the ground and underneath your hips. Sit back onto your legs and that’s it. That concludes the exercise.

3. Extended Cat Pose

Step 1: Stand on your hands and knees, your knees should be directly under your hips and you hands directly under your shoulders.

Step 2: Breath in and get comfortable. Now breath out and extend your right leg backwards while you extend your opposite arm forwards.

Step 3: Keep this position for a few counts and then slowly go back to your starting position. Do 10 repetitions per side.

Step 4: Once you are done with your reps. Sit back onto your legs and that’s it. That concludes the exercise.

4. Lunge Twist

Step 1: Start in a lunge pose with your right leg in front. Now bring your hands together at mid chest area, palms facing each other.

Step 2: Breath in, get comfortable in this position first. Breathe out as you twist forward placing your left tricep on your right thigh. Try to get your upper body as close to your thigh as possible while keeping your hands in place.

Step 3: Hold this position for a few counts and then slowly move back into the lunge position with your torso upright. Repeat on the other side and do 10 repetitions per side.

5. Chair Pose

Step 1: Start off with your feet together, big toes touching. Now spread your heels a little apart. Pull your navel to your spine for better lower back support.

Step 2: Raise your arms above our head in line with your ears. Keep your shoulders relaxed and don’t shrug your shoulders.

Step 3: Sit back as if you are about to sit on a chair. Hold you lower back straight. Don’t round your back. It’s very similar to a close leg squat. Go down as far as you are comfortable and then keep this position for a few counts.

Step 4: Stand back up straight and relax your arms to your sides, take a moment and then repeat for 10 repetitions.

Considerations & Safety

Please make sure that you follow this circuit as safely as possible. Don’t over exert yourself and don’t perform moves you know might injure you. If you have any medical problems such as back pain, neck pain and shoulder pain, it’s best to not follow this circuit. This circuit is intended for healthy adults only. Please stay safe and enjoy the program.

And as always… here is to your success!

– Jacque Visagie

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