Calorie Burn — Weight Loss Yoga

This is an active, continuously flowing class led by Sanjana Prasad, built to raise your heart rate and keep you moving for around twenty minutes. It opens with cat-camel warm-ups and knee-to-elbow core work from tabletop, then flows through puppy pose, downward dog and repeated plank, upward-dog and low-lunge transitions. From there it layers in Malasana squats, chair pose, boat, bridge, bow and warrior, with optional crow and shoulderstand before closing in Savasana.

It suits anyone who wants a brisk, whole-body session and already has some yoga or general fitness experience, since the pace stays steady and rarely pauses. Expect to work up a sweat, feel your legs, core and shoulders engage, and finish energised rather than drained. As part of a balanced routine with sensible eating and everyday movement, it may support weight-management goals, though no single class does that on its own.

Set up a non-slip mat with room to move forward and back, and keep a wall and a couple of blocks within reach. Warm up gently if you feel stiff, and let the breath lead the transitions. When a posture feels like too much, take the offered modifications, drop to your knees in plank, or simply pause and rejoin the flow. Staying in motion matters more than nailing every advanced shape.

This is a challenging practice, so listen to your body throughout. Inversions like shoulderstand and arm balances like crow are optional; use the wall or skip them if they do not feel right. Ease off if you feel dizzy, breathless or any sharp strain, and check with a professional first if you are pregnant, recovering from injury or new to vigorous exercise.

Pair this with a calmer mobility or restorative session on alternate days so the body has time to recover and open.