Yoga offers such benefits as enhanced strength and flexibility. However, aerobic exercise, which elevates your heart rate for an extended period, is the best option for weight reduction. Practicing vigorous power yoga regularly can lead to significant weight loss because it burns more calories than other forms, according to the American College of Sports Medicine. Select yoga exercises that engage large muscle groups at once to burn more calories.
Warrior I and II
Warrior poses work your chest, back, shoulders, abdomen, buttocks and arms. The warrior poses--specifically warrior I and II--are standing poses, similar to deep static lunges. For warrior I, lunge forward on your right leg to a 90-degree angle, keeping your back leg straight and the arch of your back foot facing forward. With arms stretched overhead, link your hands in a prayer pose and bend backward slightly. Switch legs.
Warrior II is more difficult--it involves a deeper lunge. Align your front knee directly over your front foot. Your upper leg should be parallel to the floor. Hold your arms outstretched at shoulder-height, with one arm forward and one arm behind you. Perform the pose on both sides.
Warrior III and Half Moon Pose
When in warrior III pose, your body should resemble a "T" from the side. Balancing on one foot, stretch your arms out in front of you. Your back leg should be straight out behind you, at hip height.
Flow from warrior III into the half moon pose. This standing pose targets your leg, buttocks and hips; improving balance and overall strength. Keeping your back leg elevated, touch the floor with your hand on the same side. For instance, if your right leg is elevated, touch the floor with your right hand. Rotate your whole body toward the ceiling. Slowly turn until your torso is facing the wall opposite. Reach your left arm straight overhead. As your balance improves, look toward the ceiling.
Chair Pose I with Variation
Chair pose I works your thigh muscles, buttocks, back and shoulders. Stand erect with your feet facing forward. Reach your arms overhead. Bend your knees and slowly lower your bottom as if you are going to sit in a chair. Lower as deeply as you can without leaning forward beyond a 45-degree angle. Hold this pose as long as you can. You may feel your legs and shoulders shake with fatigue.
From this position, flow into a chair pose with a twist. Lower your arms to your front, bend your elbows and place your palms together in a prayer pose. Twist your entire torso to one side, resting your arm on the outside of your thigh, keeping your chest open. One elbow should be pointing toward the ceiling while the other points toward the floor. Switch sides.
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