Yoga poses are performed to develop flexibility, better balance, core strength and joint mobility. The Mayo Clinic lists yoga as a good technique to battle stress-related weight gain. To boost your caloric expenditure with yoga poses, you need to do them actively and take short rest breaks in between each. This way you can keep your heart rate elevated.
Uttanasana
Uttanasana is known more commonly as the standing forward bend. This pose is performed with your feet together. Keeping your legs straight, bend forward at the hips as far as possible while reaching for your toes. If you are able to get your hands to the floor, place them flat down. Otherwise, just go as far as you can. Hold for 45 to 60 seconds and slowly stand back up. Uttanasana is more of a relaxation pose.
Warrior Windmill
The Warrior II is performed from a standing position with your feet about three to four feet apart. The warrior windmill is an active variation of this pose that elevates your heart rate. After turning your right foot out about 90 degrees and turning your left foot in slightly, bend your right knee and shift your weight to your right. As you do this, extend your arms out to your sides and level them to the floor. Your right thigh should be parallel to the floor at this point and your hips and shoulders should be in line. Keeping your lower body still, bend your upper body back and forth laterally as you move your arms up and down. Once you have done a set of reps, change your leg position and repeat.
Child's Pose
Child's pose is performed from a face-down position on the floor and it is for relaxation. Kneel on the floor, flatten out the top of your feet and sit back onto your heels. Slowly bend forward, rest your chest and stomach on your thighs and move your forehead toward the floor. Once you get into this position, you have two options as far as hand placement goes. Either move your arms to your sides and place your hands in a palms-up position behind you, or reach your arms straight in front of your body and flatten your palms out on the floor. Hold your position for at least 30 seconds.
Alternating Plank
A plank is a core exercise performed from a face-down position on the floor. By itself, the plank is moderately intense, but you can do a variation to get your heart rate elevated and promote a higher caloric expenditure. After placing your hands shoulder-width apart on the floor, place your feet together behind you, straighten your legs and lift your hips to form a straight back. This is the plank pose. From here, rotate your body sideways and lift your right hand off the floor. As you do this, stack your legs and extend your arm straight up. After holding this position for a full second, rotate back around, place your hand back on the floor and repeat on your other side. Alternate back and forth in a steady and controlled motion.
Savasana
Savasana is also known as corpse pose. This is generally done at the end of yoga classes to relax the body before leaving. It is performed from a face-up position on the floor. Move your arms out to your sides, turn your palms up and extend your legs out straight. Once into this position, close your eyes and totally relax your arms and legs. Your feet will most likely turn out when you do this. Simply remain in this position for anywhere from 30 seconds to more than five minutes.
Handstand
The handstand is an intense yoga pose that causes you to burn calories and work your arms, shoulders, back and core all at the same time. After placing your hands slightly wider than shoulder-width apart on the floor, flip your legs up in the air and push your feet toward the ceiling. When you are in the correct position, you should have a straight line from your hands to your heels. When first starting this pose, perform it against a wall. Once you flip your legs up and over, rest your heels against the wall for support.
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