Top 12 Fat-Burning Yoga Poses

Top 12 Fat-Burning Yoga Poses

If you're looking to shed some extra pounds, incorporating yoga into your exercise routine might be a smart choice. Not only does yoga help reduce stress, but certain poses can also help burn fat and build muscle. One of the most effective yoga routines for burning fat is the Surya Namaskar, or Sun Salutation, which consists of 12 powerful postures performed in sequence. This blog will guide you through each of these poses, explaining how to do them and their benefits.

What is Surya Namaskar?

Surya Namaskar (Sun Salutation) is a series of 12 yoga poses performed in a single, graceful flow. Each pose is linked to breath, and it's performed in the morning to greet the sun. This routine is not only a great cardiovascular workout but also helps in toning the body and burning fat.

Poses of Surya Namaskar and its Benefits

Pranamasana (Prayer pose)

  • How to do it: Stand at the edge of your mat, keep your feet together and balance your weight equally on both feet. Expand your chest and relax your shoulders. As you breathe in, lift your arms up from the sides, and as you exhale, bring your palms together in front of the chest in prayer position.
  • Importance: It helps to relax and calm the mind and body, setting the tone for the session.

Hastauttanasana (Raised arms pose)

  • How to do it: Inhale and lift your arms up and back, keeping the biceps close to the ears. Try to stretch the whole body up from the heels to the tips of the fingers.
  • Importance: This pose stretches and tones the muscles of the abdomen; it also increases the whole body’s flexibility.

Hasta Padasana (Hand to foot pose)

  • How to do it: Exhale and bend forward from the waist, keeping the spine erect. As you exhale completely, bring your hands down to the floor beside the feet.
  • Importance: It aids digestion and tones the wrists and arms, and stretches the spine and hamstrings.

Ashwa Sanchalanasana (Equestrian pose)

  • How to do it: Inhale and push your left leg back, as far back as possible. Bring the right knee to the floor and look up.
  • Importance: It opens up the chest and lungs, increasing the intake of oxygen and benefiting the heart.

Dandasana (Stick pose)

  • How to do it: As you breathe in, take the left leg back and bring the whole body in a straight line.
  • Importance: It strengthens the muscles of the arms and legs. It also helps improve the body’s posture.

Ashtanga Namaskara (Salute with eight parts or points)

  • How to do it: Gently bring your knees down to the floor and exhale. Take the hips back slightly, slide forward, rest your chest and chin on the floor. The two hands, two feet, two knees, chest and chin (eight parts of the body touch the floor).
  • Importance: It helps develop the chest and strengthen the back and arms.

Bhujangasana (Cobra pose)

  • How to do it: Slide forward and raise the chest up into the Cobra posture. You may keep your elbows bent in this pose, with the shoulders away from the ears. Look up.
  • Importance: It stretches the chest while strengthening the spine and shoulders. It also helps reduce fatigue and stress.

Adho Mukha Svanasana (Downward facing dog pose)

  • How to do it: Exhale and lift the hips and the tailbone up, chest downwards in an 'inverted V' (/) posture.
  • Importance: It increases spinal and hamstring flexibility and stretches the chest and lengthens the spine, providing additional blood flow to the head.


  • How to do it: As you exhale, first straighten the body, then bring the arms down. Relax in this position and observe the sensations in your body.

Steps to follow

  1. Pranamasana (Prayer pose)
  2. Hastauttanasana (Raised arms pose)
  3. Hasta Padasana (Hand to foot pose)
  4. Ashwa Sanchalanasana (Equestrian pose)
  5. Dandasana (Stick pose)
  6. Ashtanga Namaskara (Salute with eight parts or points)
  7. Bhujangasana (Cobra pose)
  8. Adho Mukha Svanasana (Downward facing dog pose)
  9. Ashwa Sanchalanasana (Equestrian pose)
  10. Hasta Padasana (Hand to foot pose)
  11. Hastauttanasana (Raised arms pose)
  12. Tadasana

 How Surya Namaskar Helps in Fat Burning

Each cycle of Surya Namaskar can help you burn around 13 to 15 calories, which can add up significantly when multiple cycles are performed. This sequence of poses not only helps in toning the muscles but also greatly enhances cardiovascular health and promotes weight loss. Additionally, these poses help increase your metabolic rate which aids in burning more calories. This routine is especially beneficial for those who are short on time as it provides a full-body workout in a relatively short period of time.

To get the most out of your Surya Namaskar, perform it at a slow and steady pace initially and gradually increase your speed as you become more comfortable with the flow. This routine can act as a powerful tool in your weight loss arsenal, helping you to achieve a toned and flexible body while improving your overall health.

Back to blog