Yoga is often associated with flexibility and mindfulness, but it is also a formidable tool for metabolic conditioning. By engaging deep muscle tissues and maintaining specific isometric holds, yoga can elevate your heart rate and stimulate fat oxidation.

This routine combines traditional Hatha and Vinyasa principles to help you sculpt lean muscle, improve digestion, and boost your resting metabolic rate.

1. Happy Baby Pose (Ananda Balasana)

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Hips, Inner Thighs, Lower Back

A restorative hip opener that targets the deep connective tissues of the pelvic region.

  • Lie on your back and pull your knees toward your armpits.
  • Grab the outsides of your feet; keep ankles directly over knees.
  • Flex your feet and gently pull down to create tension.
Why it works: By releasing chronic tension in the hips, you improve lower-body circulation and prepare the body for more intense movements.

2. Butterfly Pose (Baddha Konasana)

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Hips, Groin, Pelvis
  • Sit with a tall spine, bringing the soles of your feet together.
  • Let your knees fall wide; hold your ankles or feet.
  • Gently lean forward from the hips to deepen the stretch.

Hold: 1–2 minutes.

3. Cobra Pose (Bhujangasana)

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Chest, Abdomen, Spine
  • Lie face down with hands placed under your shoulders.
  • Inhale and lift your chest, keeping a slight bend in the elbows.
  • Pull your shoulders away from your ears and engage your glutes.
Why it works: This pose stretches the abdominal wall and stimulates the digestive organs, helping to reduce bloating and support metabolic health.

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4. Standing Forward Fold (Uttanasana)

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Hamstrings, Hips, Waist

A powerful inversion that brings blood flow to the brain while stretching the entire posterior chain.

  • Stand tall and hinge forward from the hips on an exhale.
  • Reach for the floor or grab opposite elbows.
  • Shift weight slightly forward into the balls of your feet.

5. Downward Facing Dog (Adho Mukha Svanasana)

Downward-facing dog

Shoulders, Core, Hamstrings
  • From all fours, tuck your toes and lift your hips high and back.
  • Press firmly through your palms; imagine your chest moving toward your thighs.
  • Pedal your feet to warm up the calves.

Bonus: This pose is a full-body toner that builds upper-body strength and core stability.

6. Seated Forward Bend (Paschimottanasana)

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Spine, Waist, Hamstrings
  • Sit with legs extended; reach your arms up to lengthen the spine.
  • Fold forward, reaching for your shins or feet.
  • Keep the neck relaxed and the spine long.

7. Extended Triangle Pose (Trikonasana)

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Obliques, Hips, Waist
  • Stand wide; turn your right foot out 90 degrees.
  • Extend arms and reach far to the right before lowering your hand to your shin or a block.
  • Reach the left arm straight up, stacking the shoulders.
Why it works: The twisting and lengthening engagement effectively tones the waistline and obliques.

8. Wide-Legged Forward Fold (Prasarita Padottanasana)

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Inner Thighs, Spine
  • Step your feet 3–4 feet apart.
  • Hinge at the hips and place your hands on the floor between your feet.
  • Draw the crown of the head toward the mat.

9. Bridge Pose (Setu Bandhasana)

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Glutes, Lower Back, Core
  • Lie on your back with knees bent and feet hip-width apart.
  • Press into your heels to lift your hips; interlace hands under your back if possible.
  • Squeeze the glutes and keep the knees parallel.
Why it works: This is a key move for “waking up” the glutes and strengthening the posterior chain.

10. Child’s Pose (Balasana)

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Full Body Recovery
  • Kneel and sit on your heels; fold forward over your thighs.
  • Rest your forehead on the mat and extend your arms.
  • Focus on deep, diaphragmatic breathing.

Consistency is the key to transformation. Practice this flow 3–4 times a week to see visible results in your strength and body composition.

Would you like me to create a weekly yoga schedule for you or provide more details on the metabolism-boosting foods mentioned above?