The Best Tips to Burn Fat Using Yoga

The Best Tips to Burn Fat Using Yoga

Yoga is a very popular mindfulness practice, but can it help you lose weight? Read on to find out how yoga can help you burn fat.

A girl in a yoga pose in a sunsnet

Many people wonder how possible it is to burn fat and build muscle by incorporating yoga in their daily routines. After all, yoga is not as high-intensity as running, jogging, lifting weights, or even walking. However, you will be surprised to learn that you can lose weight by following a strict yoga regime and backing up your efforts with a lifestyle change. All you will need is your mat, a healthy attitude, and the courage to start the effective fat burning journey.  

Combine Your Yoga With a Proper Diet

According to the best sports nutrition on gym-expert.com, it is not practical to burn fat cells without changing your eating habits. Doing high-intensity power yoga to burn fat naturally while eating the same unhealthy foods will not give you the remarkable results you would otherwise get if you changed to a wholesome diet. 

Processed junk foods, carbonated, sugary beverages, pastries, and deep-fried foods eaten in excess will make you gain back all the calories you shed. Eat fruits, vegetables, whole grains and cereals, and, most importantly, drink plenty of water. Also, avoid the empty calories brought by alcohol consumption.  

A girl in one kind of yoga poses

Yoga Will Help You Shed Extra Calories and Build Lean Muscle

If your priority is to burn excess fat, you will need to practice specific yoga types more than others. To get the high-intensity action you require, the types of yoga you want to focus on are fat-burning yoga routine types like ashtanga and vinyasa. 

These yoga forms will keep you moving quickly from one pose to another, thus leveraging your body weight for difficulty. One hour practicing these two should burn anywhere between 400 and 600 calories per hour, which is almost the same amount an intense session at the gym would burn. 

Examples of Power Yoga Pose That Will Help You Burn Fat Fast:

Chaturanga Dandasana (plank pose)

A girl in a Chaturanga Dandasana  pose

If you have practiced planks before, you probably know how intense they are on your abdominal muscles. This yoga pose will help develop and strengthen your core.

Virabhadrasana (warrior pose)

A girl is practicing yoga in a Viparita Virabhadrasana pose

Tone your thigh muscles and shoulders with this powerful pose. The longer you are able to hold the pose, the better your quads will become. You will also shed stubborn belly fat and get a flat tummy if you contract your core as you hold the pose.

Trikonasana (triangle pose)

A young woman doing yoga in a Utthita Trikonasana pose

If you have issues with digestion and want to lose belly fat, hold this pose. It boosts blood circulation throughout the body and also helps you work your thighs and oblique muscles, thus losing fat deposited around your waist.

Adho mukha svanasana (downward dog)

A young woman practicing yoga in a Adho mukha svanasana  pose

This is a famous pose for stretching your back and working your arms, thighs, and hamstrings.

Surya Namaskar (sun salutation)

A girl in the most powerful yoga pose, named Surya Namaskar

This pose is arguably the most powerful yoga pose, helping you to warm up your muscles, stimulating blood flow, and toning up your lower abs and waist. 

Bhujangasana (cobra pose)

A girl is practicing yoga doing Bhujangasana pose

This pose will help you build abs and glutes muscles

Setu Bandha Sarvangasana (bridge pose)

A young man is practicing yoga doing Setu Bandha Sarvangasana pose

This is an excellent pose for building your glutes and back muscles. This pose also boosts digestion and increases thyroid levels.

Yoga Enhances the Quality of Sleep You Get

Following a proper sleeping pattern with 6-9 hours of sleep per day is valuable to burn fat without losing muscle. Practicing yoga is a known solution for people with anxiety and sleeping problems, and if you are one of these, the guided practice of Yoga Nidra done while lying down can help deepen your sleep. 

This kind of yoga focuses on relaxation as it incorporates even blankets to enhance comfort. You can set your intentions for Yoga Nidra before you get started, such as to handle a certain stress trigger or boost awareness. 

A group of girls are doing yoga

Consider Practicing Hot Yoga

Bikram or Hot Yoga is characterized by 26 postures in a room at 105 degrees and 40% humidity. This kind of yoga will make you sweat and boost your endurance and form for each yoga pose. These classes are 90 minutes long and burn up to 500 calories, making it an option to burn fat, not sugar safely. However, you must desist from weighing yourself after hot yoga as the difference you will notice in weight will be due to water loss.


If you want to burn fat at home through yoga, you must decide to make a total lifestyle change in addition to practicing at least 60 minutes of power yoga such as vinyasa flow practice, at least six days a week. With willpower and consistency, you will see all-round positive results. You will not only shed that stubborn weight but also experience the peace resulting from tuning in with nature and your inner self.

Which method do you prefer most? Share your thoughts with us.