Yoga can truly be an incredible workout, and this 30-minute fat burning yoga workout for beginners can really transform your body if you put your mind to it!They key is to focus your concentration on your body while you are holding and performing poses.
Focus on how they make you feel, and how you can improve.
Focus on what feels “stiff” and what feels like it can be opened up a little more. This is how you will begin to unlock the real potential and capabilities of your body!
Some of these poses are “two-sided,” meaning that you should perform them on both sides of the body (right then left, or vice versa) before moving onto the next pose.
You will want to try to hold each pose for 30 seconds before moving on to the next side or the next pose. If you can’t hold it for a full 30 seconds, take a second to rest, and try again!
After you have completed all of the poses one time through, rest for a minute or two, and then repeat them again! Go for 3 full rounds total, which should be about 30 minutes!
Remember to always breathe deeply through the stretches! Long, deep breaths will help your concentration greatly!
Here are the poses!
.
30- Minute Fat Burning Yoga Workout for Beginners
We will start out with a couple of the easier poses, and they will gradually get a little more challenging. Remember that the challenging poses are the ones that will burn the most calories and help you transform your body the quickest!
Tree Pose
This pose will test your balance, which is all about your core. During this pose, concentrate on drawing the balance from your core. Tighten your abdominal muscles to help stabilize your body.
For beginners, try performing this pose with your hands pressed together at your heart. When you find your balance, slowly bring them over your head for more of a challenge.
Begin by standing with your feet shoulder-width apart. Slowly bring your left foot up to rest as high up on your right thigh as possible. Keep your hips stacked below your shoulders and your feet.
Hold for 30 seconds, and repeat on the other side before moving on to Half Forward Bend.
Half Forward Bend
This pose is great for the hamstrings, back, and hips! In order to actively “work” in this pose, there are a few things to keep in mind.
Focus on bending from your lower back. To do this, draw your navel up towards your spine and essentially “suck in” as you bend forward.
Also make sure to elongate your torso a bit by arching your back and pushing your butt out. This will create a “straight back” position as you can see in the photo. Your back might still be bent due to flexibility, but it’s something to work on.
If you are doing all of these things correctly, you will feel a strong stretch in your hamstrings.
Hold for 30 seconds before moving onto Upward Facing Dog.
Upward Facing Dog
Traditionally, this pose provides a great stretch for the back. While it still will in this workout, we want to focus a little less on the intense stretch in the back because we’re going to hold it for a full 30 seconds.
Lie on your chest with your arms bent and your hands flat on the ground. Slowly push up until your hands are directly below your shoulders. As you do this, lift the knees and hips up off the ground.
The palms of your hands and tops of your feet are the only parts of the body that should be touching the ground.
You can lean back into the shoulders a bit to increase the stretch in the back, but don’t force it too much or you will tire yourself out before the 30 seconds is up. Instead, focus on drawing strength from the core to hold the pose.
Hold for 30 seconds, and then move onto Boat Pose.
