There are many asanas which directly or indirectly helps to burn the calorie faster.  Among them, following asanas are important to burn the calorie. The right yoga asana  with proper alignment help to lose 180 to 600 calories per hour.

 

 

  1. Chaturanga Dandasana (Four-Limbed Staff Pose) 

This is an important asana to burn the calorie. In Chaturanga Dandasana, the palms and toes are fixed on the floor; the body is parallel to the floor without touching the floor with the body. The elbows are bent and placed along the side of the body. Try to stay in the pose for 30 seconds or more.

Contradiction:  Avoid the pose if you are suffering from wrist, shoulder or back injury. People with Carpal Tunnel syndrome symptoms should practice only with well guidance of an experienced teacher.

 

 

2. Kumbhakasana (plank pose)     Yoga In Nepal                

For this asana, fix the palm and toes on the ground keeping the body straight and erect.
It requires entire muscles to hold the position which results to burn the calories.
Kumbhakasana strengthens and tones hands, arm, shoulders, back, buttocks, abs, and thighs.
.

Precaution: Similar to Chaturanga Dandasana.

 

 

3. Chakrasana (wheel pose) Yoga In Nepal

For Chakrasana, lie down on a mat, place the feet near to buttock and palms on the ground behind the shoulder; then lift up the body. It stretches the entire body (especially front portion). You can observe the engagement of the buttocks, legs, shoulders, arms, and thigh. Just staying for 15 seconds, you can burn at least 20 calories. If possible, better to increase the duration gradually.

Precautions: Avoid the asana, or consult with yoga master if there is- Diarrhea, hernia, Blood pressure, Heart problem, pregnancy, pain in wrist, ankle, and spine.

 

 

4. Utkatasana (chair pose)                       

Utkatasana engages and stretches the largest muscles in the body. So it burns a lot of calories. For Utkatasana bent knees, keeping the body straight raise up the hands and stretch. Try to hold this position for 15 seconds or more.

Precautions: Arthritis, Headache, Knee problems, Insomnia, Low blood pressure.

 

 

5. Ardha pincha mayurasana (Dolphin pose)  

For Dolphin pose, fix the hands and feet on the ground. The head should be on the floor between the hands. The leg should not be bent. Ardha pincha mayurasana gives pressure and engages triceps, thighs, and core. This engagement helps to burn calories faster.

Precaution: If you have an injury on shoulder or neck keep the legs bent while practicing the pose.

 

 

6. Dhanurasana (Upward wheel pose or Bow pose):             

              

Halasana burns 3.05 calories per minute. For plow pose, lie flat and with inhalation lift up the legs and waist. Exhale and try to keep the foot on the ground. Legs should be straight. Hold the pose for 10 or more breaths. For advanced practice, hold it for more than 10 minutes.

  • Precaution: If you have the problem of liver or spleen disorders, asthma or hypertension, then practice it only under the supervision of an experienced trainer.
  • Avoid this pose during following conditions:

Diarrhea, Menstruation, Pregnancy and Neck injury

 

 

7. Utthita ashwa sanchalanasana or high lunge pose    

It needs maximum effort and a lot of balance. It makes your body work harder to hold the pose. So, it burns the calories. Normally we begin this pose in Adho Mukha Svanasana. Step right foot forward between the hands with exhalation. Inhale and move the hands upwards with left leg straight back. Exhale and bent the body backward.

  • Precaution: Avoid the pose if you have high blood pressure and knee injuries.                                                          Do not raise arms above the head if you have shoulder problems, instead place hands on front thigh.                    Do not bend back if you have neck or spinal injuries.   

 

 

8. Plow Pose II (Halasana II)

Halasana burns 3.05 calories per minute. For plow pose, lie flat and with inhalation lift up the legs and waist. Exhale and try to keep the foot on the ground. Legs should be straight. Hold the pose for 10 or more breaths. For advanced practice, hold it for more than 10 minutes.

  • Precaution: If you have the problem of liver or spleen disorders, asthma or hypertension, then practice it only under the supervision of an experienced trainer.
  • Avoid this pose during following conditions:

Diarrhea, Menstruation, Pregnancy and Neck injury

 

 

9. Surya Namaskar (sun salutations):

  • Surya Namaskar includes 12 asanas in a round: Pranamasana, Hastauttanasana, Hasta Padasana, Ashwa Sanchalanasana, Dandasana, Ashtanga Namaskar, Bhujangasana, and Parvatasana; four of them are repeated in a round. It is found that 12 rounds of Surya namaskar can burn about 80-90 calories. The combination of these asanas gives complete exercise to the entire body. One should balance the respiration as well in Surya Namaskar.
  • Precaution: Avoid Surya namaskar during High blood pressure, coronary artery disease, stroke, hernia, intestinal tuberculosis, menstruation. If you have other than these and also facing difficulty to practice it then consult to an experienced teacher.

 

                 Besides asanas, there are three important pranayama Kapalbhati, Bhatika and Anulom-vilom to burn the calorie. It is found that Kapalbhati burns 4 kCal in 7 minutes, Bhastika burns 2 kCal in 2 minutes and Anulom-Vilom burns 3 kCal in 6 minutes.

 

        

 

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