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Calories Burned in Yoga

So just how many calories do you burn in Yoga? Can Yoga really burn enough calories to supplement my cardio workout? If you’ve asked yourself the same questions, see below for types of Yoga and the average calories burned during an hour long session.

Yoga burns on average about 200 calories per hour, but it really depends on the type of yoga you practice. Also, learning how to intensify your practice and challenging yourself personally during class can really add to the total calories burned. Learn how to burn more calories, the importance of “growing” during your practice and how to create core stability below.

HATHA
A gentle form a Yoga, the most common form that focuses on basic postures that flow in and out with emphasis on breathing techniques. Hatha Yoga is what most people in the West associate with the word “Yoga” and is practiced for mental and physical health.

Calories burned in Hatha Yoga: 175 per hour
Same as: a slow walk

ASHTANGA
The eight limbs connoted by the word ‘Ashtanga’ refer specifically to the eight spiritual practices outlined by the Yoga Sutra, the original Yoga text which is just as relevant today as when first composed. ‘Ashtanga’ can be composed of 6 set series, each increasing with more difficulty. It is usually combined or referred to as Ashtanga Vinyasa Yoga (see below).

Calories burned in Ashtanga Yoga: 300 per hour
Same as: a brisk walk

POWER YOGA
An Americanized version of Ashtanga Vinyasa that intensifies poses by moving more rapidly between one pose to the other. Power Yoga can also refer to a shortened version of a Yoga class. i.e. a 45 minute class versus a 60 or 90 minute class but the benefits are seemingly the same because the pace of class is quickened.

Calories burned in Power Yoga: 300 per hour
Same as: a brisk walk

VINYASA
A dynamic form of yoga that connects postures and creates a flow between traditional yoga postures. The ‘Vinyasa flow’ is used especially during the Sun Salutation series.

Calories burned in Vinyasa Yoga: 445 per hour
Same as: moderate bike riding for one hour

BIKRAM and HOT YOGA
Bikram Yoga is ideally practiced in a room heated to 105°F (40.5°C) with a humidity of 40%. Classes include 26 postures, guided by specific dialogue and breathing techniques.

Calories burned in Bikram or Hot Yoga: 630 per hour
Same as: jogging for one hour


Burn more calories during Yoga by “Growing” in your practice and focusing on Core Stability

One way to burn more calories during your Yoga practice is to constantly “grow” during each pose or stretch. Retract the shoulders away from the ear lobes and create space between each vertebra in the spine. Imagine rays of sunshine beaming from your finger tips. Never just hold a pose for the sake of holding it; rather, find yourself lengthening and growing with each and every breath. A pose to practice “growing” is Mountain Pose. This pose seems simple, but it can offer the opportunity to stretch and enlongate the arms and neck. Let those beams of sunshine stem from your fingertips toward the ground while you press the heels through the mat.

Core Stability

Create tension in the core, better known as core stability. A really good pose to practice core stability is Triangle Pose. When you find yourself in triangle pose, with arms extended, hands in blades and face upward towards the sky, gently lower your arms to your sides. Did your core shift? Did it stay in position or was that foundation shakened? Your core should remain unchanged when you draw the arms to the sides. This is core stability and is created because you physically use the abs to keep the body poise. The tension created in your core is a perfect way to burn more calories. You will find yourself stronger and more grounded and in turn, the overall calories burned is increased.

Learn more about how many calories YOU are burning in Yoga Read full article

Burn more Calories in Yoga

By wearing a heart rate monitor, you can easily know how many calories your body is burning during a yoga class. A heart rate monitor will tell you exactly what your heart rate is as you’re exercising, which means you can then increase or decrease your intensity to get a more precise workout. If you’re looking to increase your heart rate to a certain level, wearing a heart rate monitor can help keep you on pace. Yoga, pilates, running, swimming and other various activities will use different muscle groups. So an experienced runner will have a lower heart rate running than she might during yoga. Likewise, your heart rate may be higher during yoga if yoga is a new activity that challenges your muscles. Your heart rate may be lower if you decide to exercise modifications or nurture your body during that day’s session rather than to intensify it.

Due to various flexions of the wrist during yoga practice, you’re probably wondering where it will be worn! Heart rate monitors come with a chest strap that you fasten around the rib cage. This “speaks” to a wrist watch device you can wear on your wrist. If comfortable, simply loosen the watch and wear is on your forearm to avoid and discomfort by having it around your wrist. Or, in many cases, placing the watch next to your sticky mat will still enable the device to work. If within 3-4 feet of the wrist watch, readings can still take place.

To get your own heart rate monitor, check out the selection here.

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