The fatloss yoga workout burns fat, boosts metabolism, and aligns the body.

The fatloss yoga workout is like a full body circuit workout. You go from one exercise to the next without rest and you hold poses for 30-60 seconds.

Your goal is to flow into each pose and get into proper alignment then stay in each pose for the time indicated.

Some of the poses are more difficult than others so have patience with yourself. If you feel you can or want to hold a pose longer then aim for 60-90 seconds.

This yoga workout requires a different type of strength and endurance than typical strength and cardio workouts but it burns as much fat, almost as many calories, and boosts metabolism in a big way.

Exercise
Gentle Sun Salutation
1. Stand up with toes together, heels apart. Inhale and sweep the arms up overhead. Exhale and fall forward, bend knees if you need to.
2. Place the hands on the floor, your ankles or shins. Inhale and look up, pulling your back up until it is flat. 3. Exhale and fall forward. Inhale and sweep the arms up as you come back to standing position. Exhale and take the arms down.


Fatloss yoga workout tip:
Bend from the hips and not from the waist. Keep the back slightly arched and not curved by pushing the glutes back. Bend knees a bit if necessary.
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Pushup Bridge
1. Get on your knees and place hands on the ground.
2. Start position: Align hands at nipple line, place feet hip width apart on toes, and extend the arms to raise body up. Trunk and hips should be in a straight line.

Fatloss yoga workout tip:
Keep shoulders relaxed, shoulder blades squeezed together and abs contracted.
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Hip Flexor Quad Stretch
1. Step out 1-2 feet with one foot.
2. Slowly push pelvis downward and forward until stretch is felt in front of back thigh.


Fatloss yoga workout tip:
Keep the abs slightly contracted and work on dropping the hip down while maintaining a line between the back heel and same side shoulder. Switch legs after 30 seconds. Be sure to keep front knee above heel and not toes.
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Wide Leg Upward Dog
1. Begin by lying on the stomach on the floor. Place the hands behind the shoulders and bring the legs out to the side slightly wider than hip-width.
2. Relax the buttocks and the legs. Inhale and push evenly down through the hands and lift the chest up towards the sky, gently arching the spine. Roll the shoulders back and down and away from the ears, look up towards the sky.
3. Do not allow the lower back to collapse down towards the floor. Stay connected to the core musculature by pulling the navel in towards the spine and lifting the pelvic floor muscles.


Fatloss yoga workout tip:
Contract the abs and keep the shoulder blades down and in to protect the low back. If straightening the arms is too intense try going up half way with bent arms.
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Downward Facing Dog
1. Place the feet hip width apart and toes facing forward. Place the hands shoulder width apart and spread the fingers. Keep the tailbone lifted towards the sky and gently push down through the heels. Open the upper back by rotating the shoulder blades away from one another.
2. Keep the shoulders away from the ears and press down firmly through all fingers and thumbs. Spread the fingers push down through index and thumbs. Place more weight onto the feet than the hands.
3. Pull the navel towards the spine and lift the pelvic floor muscles. Drop the ribcage down towards the spine. Lift the kneecaps up and contract the quadricep muscles.


Fatloss yoga workout tip:
Lengthen from the hips by squeezing the tops of the thighs and pushing the butt up towards the ceiling while pressing the heels down towards the floor.
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Intermediate to advanced warrior 2
1. Turn the right toes facing forward and place the left foot at a 45 degree angle. Bend the right knee until it is at a right angle. Inhale reach your arms to the side and look over the right middle finger.
2. Be sure to keep the hips and shoulders facing forward. Do not allow the right knee to fall in towards the center. Keep the shoulders relaxed and the tailbone tucked under. Pull the navel towards the spine and lift the pelvic floor muscles.


Fatloss yoga workout tip:
Sink the back inner thigh down towards the floor and maintain shoulder blades squeezed together.
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Pigeon
1. Place the right knee forward and extend the left leg back. Make sure that the right toes are facing in on an angle and the left toes are pointed and facing down. Place the hands on either sides of the knee and shift the weight over to the left while lengthening the spine.
2. Square the hips and the shoulders. Move the right foot away from the groin working towards a 90-degree angle with the right calf. The right hip may or may not be connected the floor. The left hip is facing down towards the floor. If there is too much pressure in the knee, readjust the calf.
3. Only if you are incredibly flexible in the hip, start to work your chest down to the floor extending your arms out in front of you. Relax the head, neck, shoulders and face. Breathe into the hip and back body.


Fatloss yoga workout tip:
Keep the abs slightly contracted to protect the lower back and relax the shoulders as you lean forward.
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Seated Intermediate Spinal Twist
1. Begin by sitting legs extended, bring the left leg over top of the right leg, foot flat on the floor and keep the right leg extended, lift the right toes up towards the sky, contract the right quadricep muscles.
2. Hug the right knee into the chest with the right arm and place the left hand behind the body. Look over the left shoulder and allow the breath to increase the stretch.
3. Maintain a straight spine, sitting bones rooted down towards the ground and crown working towards the sky.


Fatloss yoga workout tip:
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Intermediate triangle with block
1. Place the right toes facing forward and the left toes at a 45-degree angle. Keep both legs straight. Inhale reach your arms to the side exhale lower the right hand down and lift the left hand up, look up. Lift the right kneecap up, tuck the tailbone under, pull the navel towards the spine and lift the pelvic floor muscles.
2. Keep the weight light on the right hand and keep reaching the left arm up towards the sky opening the chest. Lift the left hip up towards the sky. Lift the right kneecap up to contract the quadricep muscles to protect the knee. Feel as though the shoulders, hips, legs and head were against a wall.
3. Push evenly down through all four corners of the feet to energize the pose. Feel the body extending in five different directions.


Fatloss yoga workout tip:
Keep the butt tucked under in a pelvic tilt and press through the heels to support the inner thighs and abs. If you are aligned your back should be flat like a wall.
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Mudra Roll-up
1. Begin standing in a forward bend position feet are hip-width apart toes are facing forward head and arms are relaxed down towards the floor.
2. Bend the knees and interlock the fingers behind the body. Now straighten the legs and reach the arms away from the body slowly, roll the spine up vertebrae by vertebrae until you come back to the standing position.
3. Allow the head to be the last thing that comes up. Keep the palms pressing towards one and other and the shoulders rolled open and back.
4. Repeat this exercise 5 times breathing smoothly and slowly.


Fatloss yoga workout tip:
Be sure to squeeze the shoulder blades down and in before you being to roll forward and bend from the hips.
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