Yoga is among the fruitful exercises that help you gain endurance, balance, flexibility and strength. You can use rely on this physical activity to stay fit or lose weight. Depending on the yoga type you’re doing, you can burn from 180 to 500 calories per hour. To burn the most calories, consider practicing the yoga exercises discussed below.

  1. Dolphin Pose

You can best practice dolphin with your forearms lying on the mat. The posture is quite similar to the downward dog though it mainly leverages on the strength in your shoulders. You can count on it to strengthen parts of your body including the legs, core and arms. The exercise also opens the chest and shoulders up.

For the best results, you should take at least ten minutes doing each set. You can involve your yoga instructor or do the exercise alone. Dolphin pose fully engages your triceps every time the forearms get into contact with the mat.

  1. Sun Salutations

Sun salutations are among the effective yoga techniques for activating the cardiovascular system. The set involves 12 poses strung together to improve your body’s stability and help you burn calories at the same time. With every movement, the poses energize, stretch and strengthen your muscles.

Practicing sun salutations on a regular basis helps engage your abs, shoulders, calves, glutes, biceps, and triceps. The series also strengthens the lungs and improves blood oxygenation. Consult your instructor if you’re finding it difficult to do this exercise.

  1. High Lunge

The high lunge is a pose commonly included in different physical exercises besides yoga. Though it’s specifically good for the quads and glutes, it works the entire body. To perform this exercise, position your body in a squatting position with one foot forward while the other one placed at the back. Change the leg positions as you raise your arms in the direction of the back.

When practiced regularly, high lunge can improve your body’s strength, balance and flexibility. You’ll even burn fat as you do this exercise since it forces your body to work harder. You need to balance the front and back foot for the best outcomes.

  1. Wheel

The wheel is a yoga pose that requires attention to form and alignment. You’ll need to carry out several warm-up exercises for your body to conform to this pose. Consider jogging a bit or jumping at least five times to ease up the tension in your muscles.

The exercise aims at opening the heart muscles and stretching the front part of your body entirely. When carrying it out, it engages the legs, lungs, buttocks, heart, arms and shoulders. Your heart rate may rise when performing the physical activity in a heated room. Have an expert or colleague by your side when carrying out this exercise for safety reasons.

  1. Chaturanga

With Chaturanga, your arms will be working to maintain a 90-degree angle in your elbows. The pose is similar to a push-up position. When conducted correctly, it engages most of the muscle groups in your body. You need to hold your body still on the ground for you to burn more calories and improve your flexibility.

  1. Chair

You need to activate the glutes, which are the largest muscles in the body when doing this move. Chair helps you burn lots of calories as you focus on improving your balance and flexibility. To do it, set your body in a slightly-raised squatting position and lean forward with your hands lifted up. Chair pose is one of the easiest and safest yoga poses you can do.

  1. Plank

Plank is a yoga pose that helps you burn lots of calories since it requires your body to engage all the muscles. The exercise also forces your body to resist gravity with your hands and feet touching the ground. Raising one foot slightly off of the mat can help you burn more calories and gain flexibility and strength. Your metabolism increases the more you stay in the plank pose.


The yoga exercises discussed above are only effective at burning calories when practiced regularly. You need to come up with a routine for doing them during your free time to shed weight and stay fit. The exercises don’t require any background training or knowledge. You simply have to do them as instructed for the best outcomes.