Power Yoga + Nutrition For Weight loss & Fitness

Explore BMI and energy balance, and see how ancient yoga and nutrition science inform a plan that supports negative energy balance for steady weight loss and a healthier BMI.

Perform a neck warmup with guided breathing and coordinated head movements, including forward and backward bends and clockwise and counterclockwise rotations, returning to center.

Practice a warmup yoga sequence featuring forearm rotation and breath-synced movements, lifting hands above the head from the side with Bhujiawala, Shakti, and Vishakha, then returning and relaxing.

Guide a standing arm rotation warmup with forward arms and a fist, breathing: inhale on the back side, exhale on the front, then reverse for repetition.

Begin with a cat-cow tabletop warmup, moving through deep breaths, backward and forward bends, and standing twists, finishing with a relaxed, centered stretch and full-body calm.

Perform knee rotations as part of the warmup: stand with feet together and hands on the knees, rotating the knees clockwise ten times and then anti-clockwise ten times.

Perform a dynamic warmup with jumping jacks and 50 repetitions, inhaling up and exhaling down, then bend knees, place hands on knees, breathe through the mouth, and stand straight.

Lead a dynamic on the mat yoga warmup, coordinating inhale and exhale through sun salutations from half forward bend to upward dog, downward dog, and repeated forward bends.

Chair pose (utkatasana) begins with feet together; inhale to raise your hands, exhale to bend the knees and fold the upper body, hold and breathe to ten, then relax.

Practice standing forward bend, Hastasana: inhale to raise arms, exhale to fold forward, touch palms by feet with the forehead toward knees, then return to start and relax.

Practice warrior one (Virabhadrasana one) by stepping feet, bending the front knee to 90 degrees, raising the arms, looking at the palms, and breathing; repeat on the opposite side.

Perform warrior two and Vader Vajrasana two with feet apart 3–4 ft, arms at shoulder level, bend each knee to 90 degrees, hold ten, then return to center and relax.

Perform posture 5 in ancient yoga for weight loss by placing feet 3 to 4 feet apart, bending forward to touch crown to mat, inhale and exhale, then return.

Plank pose in tabletop, wrists under shoulders, extend leg back, engage thighs and core for straight line head to toes, breathe normally, hold, then release to tabletop and Thunderbolt Pose.

Practice the reverse plank pose from staff pose, lifting the hips with hands behind hips, holding a straight line from head to toes, breathing while engaging the back and abs.

Rise into the reverse plank pose from Dandasana, place the palms behind the back, raise the buttocks, drop the neck, breathe normally, hold for ten counts, then return to Dandasana.

Master dolphin plank and forearms parallel in adho mukha svanasana from tabletop, holding a straight line from head to toes, then transition to thunderbolt pose.

Move through white child's pose (balasana) to tabletop, place palms over shoulders, exhale as hips fold to the heels with the forehead on the mat, then relax in thunderbolt pose.

Lie on your back, join your feet, place palms on the mat, lift legs to a 90-degree angle, breathe evenly, hold ten counts, then exhale and relax.

Posture 12 guides a back-lying sequence: inhale to bend the right knee, exhale to the chest and hold, then release; repeat on the left with a back stretch and breaths.

Lie on your back in corpse pose (Savasana) and adjust your posture. Inhale to take in positive energy, exhale to release stress and negative energies, then refocus on your breath.

Practice skull shining breath kapalbhati while sitting with folded legs and an erect spine, exhaling forcefully through the nose as the lower belly contracts, with inhalation happening naturally.

Practice bellows breath (bhastrika) with arm movements, guiding rhythmical inhalations and exhalations, including brief stops at depth, then finish with relaxation.

Perform alternate nostril breathing (anulom vilom) seated with an erect spine, using McGeehan mudra; inhale left, exhale right, switch sides, and continue, finishing with an exhale through the right.