Are you tired of the cumbersome, soul-crushing calorie burner workouts? While workouts are effective on your body, how about adding mindfulness and calming factor to it! Which practice burns calories and de-stresses you at the same time? YOGA!

Mr. Sarvesh Shashi, Founder & CEO, SARVA - Yoga, Mindfulness and Beyond, has rolled out a few asanas that can help you bid those extra calories a good-bye!

Downward Facing Dog

downward facing pose

Start in a tabletop position, with your hands and legs on the floor. Keep your knees directly under the hips and place your palms under your shoulders. Now, inhale deeply and with an exhalation slowly lift your knees off the floor, maintaining your balance. For starters, you can keep your knees slightly bent. Lengthen your tailbone from the pelvis and lift your sit bone towards the ceiling.

Stretch and lengthen your spine, firmly pressing your hands to the floor. Place your head in between the upper arms and gaze towards the toes. Try to hold the posture for approximately 30 seconds. To release the pose on exhale, bend your knees and go into child's pose. Downward Facing Dog is one of the most popular and basic yoga asanas. It is great for muscle strengthening and core engaging which makes it a great calorie burner. It is also a great rejuvenator that is highly recommended for the 9 to 5 office goers!

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Sitting Forward Bend

sitting forward bend yoga

Begin in a seated position with your spine straight and legs stretched out in front of you (staff position). Keep your legs together and start warming up by rocking the feet back and forth. On the inhale, stretch your arms up over the head and elongate your spine as much as possible. Then, with an exhalation start hinging from the hips, lower your torso, towards the leg, try to place your head in between the knees. Try to hold your ankles or feet with your hands by giving a good stretch to your lower back.

Feel the crunch in your abdominal muscles. Hold the posture for as long as you can. To deepen the stretch, press out the heels and gently pull the toes towards you. Try to hold the posture for 20 to 30 seconds. Release and repeat the same process. The sitting forward bend is a full-body stretching pose, it calms your nervous system and relieves stress. Along with these benefits, it also is a great pose for shedding those extra calories.

Plank Pose

plank pose

Start in a push-up position, making sure your body is aligned in a straight line. Ensure that your hips are flat and parallel to the floor. Position your hands directly under the shoulders and spread your hips wide apart. Spread your collar bones away from the sternum. As you inhale open up your chest and draw your shoulder blades together. Keep your chest lifted, brace your belly and draw your abdomen up and towards the rib cage.

Press your heels firmly back. Keep your gaze forward while aligning your neck to the spine. Try to hold the posture for 15 to 20 seconds. To relax, bend your knees and come to the child's pose. The Plank pose is highly effective to burn calories and tone the body. It helps build your stamina and endurance.

You can also try the wheel pose, extended side angle pose, cobra pose and sun salutations for a wholesome calorie-burning workout! Yoga not only helps you lose the extra calories physically but also allows you to let go of your self-doubts and inhibitions. It is a lifestyle that gives you mental clarity, awareness, and discipline. We're all aware that following through on a workout or a diet is a difficulty most of us face. However, yoga gives you the power to self-motivate and see your plan to lose calories to the end!