Blast 500+ Calories Doing Yoga

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Sun Salutation (Main Series)

1. Mountain Pose

Stand tall with feet together, shoulders relaxed, weight evenly distributed through your soles, arms at sides. Take a deep breath and raise your hands overhead, palms facing each other with arms straight. Reach up toward the sky with your fingertips.

2. Standing Forward Bend

From mountain pose, exhale, sweeping your arms sideways as you swan dive forward, bending at hips, until fingertips or palms reach the ground on either side of your feet; keep fingers in line with toes. (If your hamstrings or back are tight, bend your knees.) Think about drawing the crown of your head down and the backs of your legs toward the sky.

3. Forward Bend, Flat Back

From standing forward bend, keep feet together and place fingertips on ground near outer edges of your feet, in line with your toes. Inhale as you lift your torso halfway up, keeping your back flat. Look forward, reaching your tailbone away from the top of your head. If you feel tight in your hamstrings or lower back or can't reach the ground, bend your knees and place your hands on your shins.

4. Downward Dog

From forward bend with flat back, bend knees, place palms flat on ground shoulder-width apart, and jump both feet back, landing softly in downward dog. Spread your fingers and make sure your feet are hip-width apart and parallel. Reach your tailbone up and away from hands and your heels toward the ground.

5. Reverse this series back to the start

Bring your legs toward your hands and straighten legs, returning to forward bend with flat back. Drop your head and return to standing forward bend, then to mountain pose, sweeping arms out to the sides and overhead to complete the main series.

Build Your Workout

Each time you complete the sun salutation, add on a new challenge series until you've incorporated all the moves. Each full sequence will take about 15 minutes; do 4 to 5 times.

Next: Add On: Half Push-Up Series

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coreytmitchell wrote:

This does sound good but I'll have a hard time moving away from dirty yoga - http://www.dirtyyogaco.com - It gives me a complete program fresh each week and I am always dripping and soaked through at the end. My entire body has been changing as I've been doing it so far - 8 months - and it's the best shape I've ever been in. I also run twice a week. Dirty Yoga. Like nothing I've ever done before and I can't recommend it more highly. Take a look.

4/9/2013 05:08:50 PM Report Abuse

taylor580 wrote:

I love doing yoga! I find it to be a great way to work out and burn calories with friends and family members. One thing I am really looking forward to is the Together We Yoga event in San Francisco later this month. My roommates and I all plan to go out and do it together!

9/5/2012 01:43:50 PM Report Abuse

a3984502 wrote:

A few months ago I started reading Brilliant Yoga: The Complete Guide to Upgrading Your Body and Life by Sarah Sanders. It helped me discover the amazing benefits of yoga: increased flexibility, stress relief, toned muscles, improved sense of health and wellbeing and so many more. It also helped me lose weight! You must check it out: http://goodlifefitness.org/yoga

3/24/2012 03:15:08 AM Report Abuse

a3984502 wrote:

A few months ago I started reading Brilliant Yoga: The Complete Guide to Upgrading Your Body and Life by Sarah Sanders. It helped me discover the amazing benefits of yoga: increased flexibility, stress relief, toned muscles, improved sense of health and wellbeing and so many more. It also helped me lose weight, which is great! If you want to transform your body, mind and spirit and improve your life quality, just visit Sarah's website at: http://tinyurl.com/yogaforyou

2/13/2012 07:01:22 AM Report Abuse

mattspenn wrote:

Yoga can be a great way to burn calories and lose weight. One of the best ways to lose weight and to keep your weight under check is some kind of an outdoor sport. Here is more on how to burn more calories: http://www.youtube.com/watch?v=m1qaZbmIasM

12/4/2011 09:35:41 PM Report Abuse