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In the realm of fitness, walking and running have long been hailed as effective calorie-burning exercises. However, there’s a quiet contender that often gets overlooked – yoga. Beyond its reputation for enhancing flexibility and promoting relaxation, certain yoga poses can surprisingly torch calories at a rate comparable to, if not exceeding, that of walking and running. In this article, we delve into the dynamic world of yoga, unveiling a selection of poses that elevate heart rate, engage multiple muscle groups, and ultimately burn calories equivalent to conventional cardiovascular exercises.

calorie burning yoga at shwet yoga classes thane west

How burning of calories work?

Before we dive into the yoga poses, let’s briefly explore the mechanics of calorie burning. Calorie expenditure during physical activity varies based on factors like intensity, duration, and individual metabolism. While walking and running are popular choices for calorie burning, your body fat may get resistance to these activities. This is where the versatility of yoga shines through. By combining yoga with routine walk or jog along with strength, balance, and flexibility of yoga poses can prove to be a holistic approach towards fitness because of its stimulating mechanism for body in ways that conventional exercises often overlook.

Yoga Poses That Surpass Walking and Running:

Surya Namaskar (Sun Salutation):

This dynamic sequence comprises a series of 12 poses performed in a fluid motion. From mountain pose to downward dog, each posture engages different muscle groups while promoting cardiovascular health. A study published in the Asian Journal of Sports Medicine revealed that performing Surya Namaskar for 30 minutes can burn up to 300 calories, as a par with the calorie expenditure of brisk walking or jogging.

calorie burning yoga at shwet yoga classes thane west

Chair Pose (Utkatasana):

As the name suggests, this pose mimics the posture of sitting in a chair, but with added intensity. Utkatasana strengthens the lower body, particularly the quadriceps, glutes, and calves, while also engaging the core for stability. Holding this pose for just one minute can burn approximately 5-10 calories, making it an efficient calorie-burning option.

calorie burning yoga at shwet yoga classes thane west

Plank Pose (Phalakasana):

While seemingly stationary, the plank pose is a powerhouse for calorie burning and core strengthening. By maintaining a straight line from head to heels, you engage the abdominals, back muscles, and shoulders. Holding the plank for one minute can expend around 2-4 calories, depending on intensity.

calorie burning yoga at shwet yoga classes thane west

Warrior III (Virabhadrasana III):

This balancing pose not only challenges stability but also fires up the entire body. By extending one leg behind you while leaning forward, you activate the muscles in the standing leg, core, and upper body. Warrior III can burn approximately 5-7 calories per minute, making it a dynamic addition to any calorie-burning routine.

calorie burning yoga at shwet yoga classes thane west

High Lunge with Prayer Twist:

Combining the benefits of a lunge with a twisting motion, this pose targets the legs, core, and obliques simultaneously. By twisting the torso, you engage the abdominal muscles while also improving spinal mobility. Holding the high lunge with prayer twist for one minute can expend around 5-8 calories.

calorie burning yoga at shwet yoga classes thane west

Crow Pose (Bakasana):

Transitioning from standing poses to inversions, Bakasana challenges both strength and balance. By shifting the body weight onto the hands while balancing the knees on the backs of the arms, you engage the core, arms, and wrist flexors. Mastering Crow Pose can burn approximately 7-10 calories per minute.

calorie burning yoga at shwet yoga classes thane west

Handstand (Adho Mukha Vrksasana):

While advanced, the handstand pose offers unparalleled benefits for calorie burning and upper body strength. By reversing the body’s orientation, you engage the shoulders, arms, and core to maintain balance. Even a brief handstand of 30 seconds can expend around 4-6 calories.

calorie burning yoga at shwet yoga classes thane west


In the pursuit of fitness and calorie burning, yoga emerges as a formidable contender and add-on to traditional exercises like walking and running. By incorporating dynamic poses that engage multiple muscle groups and elevate heart rate, practitioners can unlock the calorie-burning potential of yoga. From the flowing sequences of Sun Salutations to the strength-building challenges of arm balances, yoga offers a diverse repertoire of poses that are at par with the calorie expenditure of conventional cardio workouts. So, the next time you’re seeking to break a sweat and burn calories, consider stepping onto the yoga mat and exploring the transformative power of these poses.

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