Many students inquire about the calorie-burning potential of yoga asanas. Calorie burn is often associated with profuse sweating, a mechanism for eliminating toxins. High endurance poses demand energy expenditure, complemented by steady breathing for oxygenation and warming up.
Research conducted by the University of Pittsburgh, Duke University Medical Center, and University of Zurich implemented a six-month weight-loss program involving yoga sessions. Participants gradually increased from 20 to 60 minutes daily, resulting in significant weight loss and improved cardiovascular health. Harvard’s study indicated calorie burns ranging from 120 to 168 for varying body weights during 30 minutes of Hatha yoga.
Another study showcased reductions in body weight and fat percentage, alongside increased muscle mass, affirming yoga’s muscle-strengthening benefits.
Suryanamaskar stands out as a calorie-burning asana, with each set reportedly burning around 14 calories. Progressing to 12 sets daily for 25-30 minutes may yield a calorie burn of 250-350, depending on factors like weight and speed.
Phalakasana, or the plank pose, engages multiple muscles, particularly targeting the core and reducing belly fat. Low plank variations intensify calorie burn by engaging additional muscle groups.
Utkatasana, a low squat pose resembling sitting on an imaginary chair, escalates calorie burn with prolonged holds, often paired with weight resistance exercises for added intensity.
Anjaneyasana, or the high lunge, offers a comprehensive muscle-strengthening experience, requiring balance and engagement from hips to ankles, thereby increasing calorie expenditure.
Kakasana, the crow pose, rapidly burns calories while strengthening arms and aiding digestion through abdominal muscle toning.
