#Beginner hatha yoga sequence how to#

Poses like child’s pose and pigeon pose are great poses to relax and improve flexibility, but you aren’t really creating any type of resistance with your body, so you will not build muscle with these poses.īut poses like chaturanga and warrior III are excellent for activating your core and challenging your body, so you will build muscle with these poses. One of the most important things to ensure fat burn is building muscle, and fortunately yoga is great at building muscle! As explained above, you need to pick the right kind of yoga in order to build muscle, as well as the right kind of poses. Yes, scientifically you do need more calories out than in to lose weight, but doing excessive cardio everyday is not going to get you long term results, or make getting to your goal any easier. Is yoga actually a good workout?Ī “good” workout is not all about the calorie burn.

#Beginner hatha yoga sequence how to#

Start off slow and then once you get the hang of how to do each pose correctly and incorporate your breath, increase the speed and rounds you do on each side to really start burning some fat. This following sequence is meant to be a flowing sequence, which is what Vinyasa yoga is, but you have control of how intense you make it. Learning about the different types of yoga and yoga sayings is a great way for a beginner to get started. That is a huge difference! That is because Vinyasa yoga is much more intense and causes your heart rate to increase much more than Hatha, which focuses on basic alignment and postures. The type of yoga and how intense you make it makes a huge difference in calories burned per session.Ĭompared to Hatha, Vinyasa yoga burns 198 calories per 20 minutes. If you use a simple online calorie calculator you will see that a 150-pound person burns about 62 calories doing 20 minutes of Hatha yoga. I’m sure that you are wondering exactly just how many calories does 20 minutes of yoga actually burn. Many people are getting into yoga to lose weight as now there is much more information supporting the effectiveness yoga has on weight loss. One of the key components of losing weight is burning more calories than you consume, meaning implementing exercise into your routine to burn off extra energy. How many calories does a 20 minute yoga routine for beginners burn? I picked these poses because they are dynamic and are all base poses you will need when building your yoga practice.įor modifications, I do suggest having a pair of yoga blocks and a strap- you can check out our yoga tools page for recommendations. All the poses in this yoga sequence are beginner friendly, meaning you can easily modify them to suit your level. Some of these poses at first glance may feel too advanced for you.

All that matters is you are moving, growing, and learning! If you are not up to holding them for 15 seconds, that is okay! This is your practice. Take it as slow as you want and do what feels right for you and your body. This sequence is perfect for building the foundations, toning, and improving flexibility. Seated Straight Legged Forward Fold– 5 breaths.The poses for this 20 minute yoga workout are: Go through the sequence up to step 13 (Downward Dog), then repeat the sequence again on the other side before going into the cool down poses.

Try to hold each for 15 seconds (or five slow breaths). This beginner yoga routine consists of 16 poses. No matter what your purpose for starting yoga is, I’m glad you have begun, and am happy to walk along the journey with you into showing you just how amazing yoga can be. This 20 minute yoga routine for beginners incorporates some of the most basic yoga poses to stretch, calm, and tone your entire body. If you are looking to get into yoga but overwhelmed where to start, this beginner yoga routine is the perfect solution.