15 Yoga poses to burn your calory 2019 (easy to difficult)

We talked about whether yoga could help with weight loss in our last blog post. Today, we collected some powerful yoga poses that are suggested by professional yogis and body trainers. Keep up with us and start your sweat practice!



It's a very common pose not only in yoga but also in the workout. It will strengthen your core in a very obvious way. Also, it requires your all-body muscle be in engaged so other parts of your body will get stronger too.

The longer you insist on this pose, the more calories you'll burn. (30 secs-5 mins, step by step, be careful about the possible injury.)

There are also many derived poses that will crank your practice. You can lift one leg, try the side plank or four-limbed staff to increase more intensity.

planks to lose weight

2. Downward Dog

Downward-Facing Dog

Like planks, this pose is also a great way to tone your total body. Arms, back, and thighs are the most engaged part when you practice this pose. 

If you are a beginner and feel a little difficult to do the standard pose, you can try it with your knees bending and straightening like this pic below.

Downward-Facing Dog with Hamstring Stretch


Dolphin is similar to the downward dog, but your forearms are on the mat so beside the muscle you could tone as you do the downward dog, Dolphin will engage your triceps too. 



4. Warrior I

Warrior I

Just like Plank, you may have seen this pose in lots of workouts. 

Warrior I requires balance as you're high up on the ball of your back foot and whenever you add balance to any pose, your body is forced to work harder and thus burn more calories.

5.Warrior II

Warrior II

With Warrior II, you can tone the muscles in your thighs and shoulders. To get the most out of the posture, try to bend your front knee so your thigh is parallel to the floor. The longer you can hold this position, the tighter your quads will get.

6.Warrior III

Warrior III

Comparing with Warrior I and Warrior II, Warrior III not only require the balance but also tone your butt much. In addition to toning your back end, it’s also a great way to strengthen your back, legs, and arms.

To get even more out of it, contract your abs while you hold the position. Not only will it help you balance, but it’ll flatten your belly too. The longer you can hold Warrior III, the more your butt will benefit.

7. Triangle


Triangle mainly helps your digestion and reduce fat deposits in the belly. Meanwhile, it tones your external oblique through the twisting and stretching.

8. Revolved Chair

Revolved Chair

It's a kind of more intense squat in yoga. Chair pose works the quads, the glutes, and the abs. The twisting also helps the digestive system and the lymph system. Combine all these into one move and you’ve got a great way to lose weight.



Bow can help you burn your belly fat in a fast way. It stretches your abs and also strengthen the thighs, chest, and back. You can get deeper into the pose by pulling your hands and feet in opposite directions.

10. Locust


Hold Locust for minutes will engage your abs a lot. When you are doing locust, power generating from your arm, abs, glute, thigh, leg, even tiptoe will help you be steady which will help a lot with weight loss.



Bridge pose can help a lot with thyroid, glutes and weight loss. With the action of your chest toward your chin, your thyroid gets massaged and produce your hormone for metabolism regulating.

Pressing down with your feet engages your thighs and back end to help tone those muscles too. And if you need one more reason to practice Bridge, it also helps stimulate the abdominal organs to keep your digestion happy.

12. Wheel


Wheel is an aspirational pose and one that you need to warm up for. It requires attention to form and alignment, "opens" the heart, and stretches the entire front of the body. "The wheel pose engages the legs, buttocks, shoulders, and arms, as well as the heart and lungs," says Ingber. "You may get your heart rate up higher if you perform wheel in a heated room after a long warm up."  

13. Half Boat

Half Boat

Put your palms down on the ground for balance, and raise the legs first.  When you feel stable enough, raise the arms so that they are parallel with the ground.

This pose will tone your abs as you could feel your ab muscles intense when you hold the pose.

14. Shoulderstand

Supported Shoulder Stand

Before you do inversions such as headstand, forearm stand, and handstand, please make sure your strength can support you and do some regular practice from step to step before you do the standard pose.


It will strengthen your upper body, legs, and abs. Feel all your muscles work when you are doing this.

15. Crow


It will strengthen your arm muscle a lot. In addition, your back, leg, and glute are in an intense state which will help burn your fat too.

Thanks for the support from pocketyoga.com, check various yoga poses on their website.

Choose a suitable yoga mat, it will be a good helper when you practice yoga
Recommended yoga mat:


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