Yoga is a workout style with incredible benefits for the body and mind and one of my favorite ways to play sports.
This 30 minute fat burning yoga session is perfect for beginners and can really help you transform your body if you do it regularly!
The key is to focus on your body as you hold and perform the postures.
Focus on how you feel and how you improve.
Concentrate on what seems a bit “steep”. This is how you will begin to unleash the real potential and abilities of your body!
Some of these poses are “bilateral”, which means you have to perform them on both sides of the body (right then left, or vice versa) before moving on to the next pose.
Try to hold each posture for 30 seconds before moving to the opposite side or the next pose. If you can not hold for 30 seconds, take a second to rest and try again!
Once all the postures are finished, rest for a minute or two, then repeat them! Opt for 3 full laps in total, which should take about 30 minutes!
Remember to always breathe deeply during stretching! Long, deep breaths will help you stay focused!
This session begins with easy poses, and will continue progressively to poses a little more difficult. Remember that difficult poses are the ones that burn the most calories and will help you turn your body as fast as possible!
Beginner’s Session: 30 Minutes of Yoga to Burn Fat
1. The Tree
This pose will test your balance and work your abs. Concentrate on your balance and tighten your abdominal muscles to help stabilize your body.
For beginners, try doing this pose with your hands praying against your chest. Once your balance is found, bring them slowly over your head for an additional challenge.
Start by standing with your feet shoulder-width apart. Slowly, bring your left foot as high as possible to your right thigh.
Hold for 30 seconds, and repeat on the other side before moving on to the next posture.
2. Half-flexion before standing
This pose is ideal for the hamstrings, back and hips! In order to actively “work” your muscles in this posture, you need to keep a few things in mind.
Lean forward using your hips and not the lower back, to avoid hurting yourself and make sure you keep your back straight.
If the pose is done correctly you will feel tension in your hamstrings. Do not hesitate to bend your knees if the tension is too strong.
Hold for 30 seconds before moving on.
3. The Cobra
This pose is excellent for stretching and strengthening the back.
Lie on your stomach with your arms folded and your hands flat on the floor.
Slowly push your chest upward until your hands are directly under your shoulders. As you do this, lift your knees and hips off the floor. The palms of your hands and the tops of your feet are the only parts of your body that can touch the ground.
Hold the position for 30 seconds.
4. The Boat
You will soon discover that this pose is ideal for abs!
Note that if you find this too difficult, you can also bend your knees. I encourage you to train to stretch your legs to increase the effectiveness of this posture.
Keep your back as straight as possible and tighten your abs. Try to keep your arms straight and your hands on each side of your knees.
Focus your eyes on your feet or on the wall in front of you to help you stay in balance.
Hold the position for 30 seconds.
5. The lateral angle
This yoga pose is ideal for opening the hips. Holding the proper form also requires a lot of work from the quads and abdominal muscles.
Start in plank position. Slowly, move your left foot between your hands. Place both hands on the right side of your leg and then raise your right hand toward the ceiling. Finally, rotate your right foot to the right.
If you can not reach the floor comfortably with your left hand, use a yoga block or other accessory.
Look to the ceiling to increase the stretch. Hold for 30 seconds, and repeat on the other side.
6. The powerful angle
It’s also a great way to open your hips and strengthen your quads and glutes very hard!
Stand with your legs apart and begin to lower your pelvis. Make your knees make a 90-degree angle.
From this position, do small pulsations from top to bottom for 30 seconds. You should feel it in the hips and quads.
7. The triangle
The triangle is ideal for the hamstrings and hips. This is one of those poses that seems easy enough, but to get the proper form, you need strength and flexibility.
Advance the left foot about 1 meter from the right foot.
Pivot your right foot outward. Slowly, place your left hand at your left heel. If you can not reach the ground, you can use a yoga block.
The right hand and your gaze should be directed to the ceiling.
Hold the position for 30 seconds and repeat on the other side before moving to the Warrior III pose.
8. The Warrior III
This pose can be quite difficult for a beginner, but do your best! You may not be able to hold it for 30 seconds when you start practicing, but you will slowly improve your shape and keep the pose longer over time!
Stand with your arms upright, then raise your arms above your head. Slowly raise your left leg as high as possible and try to form a T with your body.
This pose requires a lot of concentration to stay in balance. So focus your gaze on the floor.
Hold this pose for 30 seconds and repeat it on the other side before moving to the halfpipe pose.
9. The half-moon
This is another challenging yoga pose, but also one of the best for burning fat!
Make sure to use a yoga block or other accessory if you have trouble reaching the floor.
From Warrior III (above), slowly lower your hands to the ground.
Once you feel sufficiently balanced, slowly extend your left arm towards the ceiling and rotate your torso outward.
This posture also requires a lot of concentration to stay in balance, so concentrate on a point on the ground. Try to hold for 30 seconds, then repeat the operation on the other side.
Do not forget to rest after each series. Perform these postures 3 times for an effective fat burning session of 30 minutes!
And always remember that the most difficult part of yoga is putting you on the carpet!
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