Fun Fat Burning Yoga Workout

by Beth Shaw | 18/06/2015

Pick and choose any sequence to burn calories!  Do a 5 min run on in between sets for that extra burn. (burns about 600 calories per hour) Workout by Beth Shaw.

 

Full body Warm Up  3 Minutes

Moon Flowers

1st part of pose: Start standing with feet three to four feet apart- extending arms to sky.

2nd part of pose : Bend knees and bring elbows towards ribs with fingers pointing towards the sky.

 

Repeat 10- 20 times

 

This gets the heart rate up while warming up and toning legs and glutes. Works lower body muscles and shoulders. Strengthens core center muscles.

 

Chair Flow

1st part of pose: Come to top of yoga mat, standing w/ feet hips width apart. Extend arms out from shoulders, bend knees and sit back as if you are sitting in a chair.

2nd part of pose: Straight legs and extend arms to sky. This works the legs- quads and glutes.

 

Repeat 10-15 times

 

Core & Upper Body   3 Minutes

Cat/ Cow Flow

From hands and knees:

Cat : round midback to the sky, bring heart center towards tailbone. Pull navel center in.

Cow : From Cat, lift heart center towards sky, pull tailbone towards sky - let belly hang - contract back muscles.

         

Repeat 10-15 times

 

Plank Push-ups

From hands and knees:

Drop chest toward the floor then push back to plank - Keep hands right underneath shoulders or closer together

 

Repeat 10-15 times

 

Work:  5 Minutes

Downward Facing Dog

From Hands and Knees press into palms and lift hips to the sky, straightening legs.

 

Hold for 10-15 deep breaths

 

This pose strengthens upper body anf stretches the back.

 

Modified or Balancing Warrior One

From Downward Facing Dog:

Step right foot forward drop left knee. Extend arms to sky - arms should be stacked over the shoulders, finger tips reaching towards the sky. More advanced - do not drop knee.

Swing arms down to the mat and step back into Down ward facing dog.

Move to plank pose - do a plank push up.

Come back to downward dog.

Repeat stepping left foot forward.

 

Repeat sequence on both sides 5-10 times.

 

This sequence works the whole body.

 

Core Work:    5 Minutes

Boat Angles

From a seated position with knees bent and soles of the feet on floor. Sit up very tall , pull navel center in , lean back to a 45degree angle hold for 2-5 breaths - pull forward chest to legs

 

Repeat 5-10 times

Boat Lifts  

From seated position . Knees bent soles of feet on floor

- lift and extend right leg, release and lift left leg.

 

Repeat 5 -10 times on each side

 

Cool Down:

 

Lying Down Spinal Twist

Lying on back bring right knee to chest and then pull to left side of body - hold for 5-10 deep breathes - breath into low back

Repeat on left side.

 

Happy Baby Pose

Bring knees to chest , grap feet and gently pull knees to floor on either side of body- Keep low back glued to floor. This stretches the hip flexors and low back

 

Modified Corpse Pose (Savasana Modified)

Lying down, bend knees, with soles of feet on floor hands at midsection taking 10-15 deep breaths

Feel the breath enter and exit your body - rest and relax .

 

Enjoy your workout!