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On average, most people associate yoga with gentle stretching and meditation, but did you know that when done properly, it can actually be a great fat burning workout? With Power Yoga, a form of Ashtanga yoga that was popularized in the 1990s, you’re able to work up a sweat in a relatively short amount of time—which is great for those of us looking to balance the demands of work and home with the desire to live a healthy lifestyle.

 
The main goal behind Power Yoga is increasing strength and endurance in participants by ramping up the intensity of a traditional yoga routine. This means that you should expect  your Power Yoga session to include lots of movement between poses (to help to keep your heart rate up) as well as more physically demanding poses (to help build strength). Below, you’ ll find a sample, 20 minute Power Yoga routine. It requires no props, except for a yoga mat, which means that you can do it anytime or anywhere! As with all exercise routines, you should consult your physician before attempting it.

Sun Salutation Power Yoga Routine
The Sun Salutation is quite possibly the most famous sequence of poses in all of yoga and is a great way to frame your Power Yoga routine. Unlike a traditional Sun Salutation, which is only meant to be one part of a yoga routine, this sequence includes extra yoga poses meant to test the limits of your strength and endurance and constitutes a full fat burning workout.

Begin by standing upright. As you inhale, bring your hands together up over your head, then exhale and bend forward at the waist until your hands reach your feet (Standing Forward Bend).

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From there, inhale, and then exhale, as you jump or step your feet one at a time back into plank or pushup position.

Next, inhale and then exhale as you fold at the waist and push yourself up into Downward Facing Dog. Hold this position for five to ten breaths, and focus on elongating the spine and stretching your arms and legs as much as possible.

Inhale as you bring your right leg forward into your chest, and then exhale as you bring it up into the air behind you, as high as possible. Hold this for two to five breaths, and then return to Downward Facing Dog. Repeat with your left leg.

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From here, exhale and once again bring your right leg up into the air behind you. Inhale and bring it forward between your legs as you move into Warrior I. Hold this pose for five to ten breaths, and then exhale and return to downward facing dog. Repeat with your left leg.

After that, repeat the last paragraph substituting Warrior I with Warrior II, Warrior III, and
Triangle poses.

To conclude, inhale back into Standing Forward Bend from Downward Facing Dog, and then inhale once more back to standing.

If done correctly, your heart should be racing, and your arms, legs, and chest should be exhausted from this yoga routine. Aim for doing it at least three times a week to see optimal results.