Sure, yoga is an amazing tool for grounding and stress-relief. But apart from helping you slow down, yoga can also be an incredibly good muscle strengthener and fat burner.
The best part?
You can experience an instant energy boost and make your heart pump without doing lots of jumping, getting out of breath, and feeling like you’re about to faint.
So if you’re looking for a low-impact cardio flow to challenge yourself and burn more calories without exhaustion, these 8 power yoga moves are exactly what you need.
Practice them individually to sprinkle some cardio into your daily yoga practice or follow a whole sequence for a total body burn.
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The 8 Power Yoga Moves
Downward-Facing Dog – Yogi Squat – Plank Flow
How-To:
- Begin in Downward-Facing Dog.
- Inhale as you jump your feet forward to the edges of your mat into deep Yogi Squat.
- From Yogi Squat, inhale, and jump back into Plank Pose.
- Return to Downward-Facing Dog on an exhale.
- Repeat for 5 rounds.
Tip:
Move fast between the poses to keep the heart rate up. Decrease the intensity by stepping forward/backward one foot at a time rather than jumping. Don’t forget to alternate between leading foot as you repeat the flow.
High Lunge Knee Dips
How-To:
- Begin in High Lunge position with your right leg forward and arms overhead.
- Inhale as you dip your back knee and hover it close to the ground. Exhale and return to the starting position.
- Repeat for 5 rounds. Switch sides.
High Lunge – Knee To Chest
How-To:
- Begin in High Lunge position with your right leg forward and arms overhead.
- Inhale as you shift your weight onto the front foot.
- Exhale and bring your back leg forward and close to the chest. Let your arms swing forward and back.
- Inhale as you lift your arms overhead and step back into High Lunge.
- Repeat for 5 rounds. Switch sides.
Tip:
Move fast between the poses to keep the heart rate up. To modify, make the transition slow and mindful. If you need help with your balance, hold onto a sturdy chair or a wall.
Yogi Squat Hip Lifts
How-To:
- Begin in deep Yogi Squat pose (aka Garland pose) with your palms pressed together at heart and elbows against the knees.
- Keep your hands in the same position and on an exhale, lift your hips until they are parallel with the floor.
- Inhale and lower the hips back into a Squat.
- Repeat for 5 rounds.
Tip:
If your hips are feeling tight and you’re struggling with full Yogi Squat, place a bolster or a set of yoga blocks under your buttocks for extra support.
Chair – Goddess Flow
How-To:
- Face the long edge of your yoga mat. Inhale and sit into Chair pose with your knees bent and arms overhead.
- Exhale as you make a big step to the side into Goddess squat. Draw your shoulders down the spine and bend your elbows into Cactus Arms.
- Inhale and step your other foot to the side into Chair pose. Bend your knees and lift your arms overhead.
- Repeat the flow for 5 rounds.
Tip:
Press your hands together at heart center to focus on your lower body only.
Goddess Side Crunches
How-To:
- Begin in Goddess Pose with Cactus Arms (arms in goalpost position). Sit as deep as you can and press your feet firmly into the ground.
- Exhale as you bend your torso to the right. Try to reach with your right elbow toward the right knee. Stretch your left arm overhead.
- Inhale and return to the center.
- Exhale and bend to the left, stretching your right arm overhead.
- Repeat 5 times on each side.
Tip:
To intensify the movement, sit in your squat as deep as you can and keep your lower body stable during the movement. To make the moves easier, start in a Five-Pointed Star position with your legs wide and straight and your arms overhead. Exhale as you squat in Goddess and crunch to the right. On an inhale, return to Five-Pointed Star by straightening your legs. Switch sides.
Mountain Climbers
How-To:
- Begin in Plank Pose with wrists under shoulders and a flat back. Engage through your core.
- Exhale as you bring your right knee into your chest. Keep your right foot hovering over the ground.
- Inhale and bring the right foot back into Plank.
- Exhale as you bring your left knee into the chest. Keep your left foot hovering over the ground.
- Alternate between sides for at least 5 times
Tip:
If you’re up for a challenge, move as fast as you can, or try switching between the sides in a runner-like motion without letting both of your feet touch the ground at the same time. To decrease the intensity, elevate your upper body. Rather than starting in Plank on the mat, place your hands on a sturdy chair (make sure it doesn’t move!), sofa, or even the wall.
Dynamic Side Lunge
How-To:
- Begin in Wide-Legged Forward Bend.
- Bend your right knee until you sit into a half-squat. Keep your right leg straight, foot flexed and your toes pointing up. Press your palms together or extend your arms wide if it helps you balance.
- Inhale as you lift your hips. Exhale as you move into half-squat on the left side.
- Alternate between sides for 5 rounds.
Tip:
Keep your hands on the floor for extra balance and support.
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At first glance I thought these 8 Yoga moves looked easy and didn't believe the title that they could make me sweat that much. Holy Moly I was sweating buckets by the time I got to the 8th. Not sure why, but i found the Yogi Squat Hip Lifts that hardest. But for sure I felt it the next day. I think i'll incorporate most of these in my workout in the gym. Thanks for posting Laura it give me a hard workout and something to think about.