How to Burn More Calories in Yoga Class
Yoga classes aren't meant to be huge calorie-burners. Increasing strength and flexibility and acquiring a sense of calmness and bliss — these are more the focus when moving through postures. You still burn calories, though, and with these tips, you can burn even more the next time you hop on your mat.
Choose More Rigorous Styles
Go for faster-paced classes of more intense styles like Ashtanga, Vinyasa, or Jivamukti. In these classes, you spend most of the class doing standing postures.The more you're moving, the more calories you're burning
Don't Just Down Dog
You can make it harder (and burn more calories) by doing variations like Quarter Dog with your forearms resting on the mat (this also gives tired wrists a break), Three-Legged Dog with one leg in the air, or get all fancy and do Down Dog Dancer. All these variations require more balance and upper body strength, so you're exerting more energy to hold them.
Don't Rest Between Postures
If your breath feels steady and you don't feel the need to rest, skip it and do a vinyasa between postures instead. Or you can always use those five breaths to work on a challenging pose like kicking up into handstand, as long as it seems appropriate for the class.
Try Longer Classes
The longer you sweat it out, the more calories you'll likely burn. Choose 90-minute classes (403 calories burned) over those that are 60 minutes (269 calories burned) or 45 minutes (202 calories burned).
Hold Poses For Longer
Traditionally poses are held for five breaths, but if you're feeling comfortable and have the strength (and time allows for it), hold poses for longer. The longer you engage your muscles, the stronger you'll become, and the more calories you'll burn.