Yoga doesn't burn as many calories as HIIT, but it builds strength, flexibility, and a sustained practice that supports long-term weight management better than many higher-intensity alternatives. Twenty-seven asanas across three intensity levels.
Gentle (9)
- Mountain (Tadasana)
- Child's (Balasana)
- Cat-Cow (Marjariasana-Bitilasana)
- Downward Dog (Adho Mukha Svanasana)
- Seated Forward Fold (Paschimottanasana)
- Cobra (Bhujangasana)
- Bridge (Setu Bandha)
- Butterfly (Baddha Konasana)
- Corpse (Savasana)
Moderate (10)
- Warrior I (Virabhadrasana I)
- Warrior II (Virabhadrasana II)
- Triangle (Trikonasana)
- Chair (Utkatasana)
- Plank
- Boat (Navasana)
- Half-Moon (Ardha Chandrasana)
- Eagle (Garudasana)
- Camel (Ustrasana)
- Pigeon (Eka Pada Rajakapotasana)
Strong (8)
- Sun Salutation A (Surya Namaskar A) — full round
- Sun Salutation B
- Crow (Bakasana)
- Side Plank (Vasisthasana)
- Wheel (Urdhva Dhanurasana)
- Headstand (Sirsasana)
- Shoulder Stand (Sarvangasana)
- Twisted Chair (Parivrtta Utkatasana)
A 20-minute routine
5 minutes Gentle (1, 3, 4, 5, 6). 10 minutes of Sun Salutations (4-5 rounds). 3 minutes Moderate (10, 11, 12, 14). 2 minutes Savasana.
4-5 sessions a week. The weight-loss benefit comes from consistency, not intensity. Yoga plus a modest dietary deficit produces meaningful body recomposition over months.
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