Stay fit indoors with these 8 yoga poses that burn calories fast. From Surya Namaskar to Downward Dog, discover how yoga can boost metabolism, tone muscles, and replace your gym workout at home.

As air pollution and smog continue to rise, stepping outside for a workout isn’t always ideal. But you don’t have to skip your fitness routine — yoga offers a powerful, low-impact, indoor workout that builds strength, boosts flexibility, and burns calories faster than you might think.

These eight yoga poses are designed to increase metabolism, tone muscles, and elevate heart rate — all from the comfort of your home. Roll out your mat and let these calorie-burning asanas become your go-to fitness fix on smoggy days.

1. Surya Namaskar (Sun Salutation)

A complete body workout, Surya Namaskar includes 12 dynamic poses that engage every muscle group. Each cycle improves blood flow, flexibility, and digestion while torching calories. Performing multiple rounds daily can match the intensity of a brisk walk or jog. This sequence is ideal for mornings, helping boost energy and metabolism.

2. Utkatasana (Chair Pose)

This powerful leg and core pose mimics a squat hold. Utkatasana strengthens thighs, glutes, and calves, enhancing stamina and endurance. The longer you hold the pose, the higher your calorie burn. It’s one of the best indoor yoga poses to replace leg-day workouts.

3. Vasisthasana (Side Plank Pose)

Want sculpted arms and abs? The Side Plank Pose strengthens obliques, shoulders, and wrists while improving balance. Holding this pose fires up your metabolism and tones your core. Try lifting one leg or dipping hips to increase intensity.

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4. Virabhadrasana II (Warrior II Pose)

A full-body strength move, Warrior II works your thighs, glutes, shoulders, and core. Holding it builds stamina and mental focus. Controlled breathing during this pose boosts oxygen flow and endurance, making it a great indoor cardio-yoga move.

5. Chaturanga Dandasana (Low Plank Pose)

Often compared to a push-up, Chaturanga activates your arms, chest, abs, and shoulders. Maintaining a straight posture strengthens your upper body and core. It’s a perfect substitute for outdoor strength training when pollution levels are high.

6. Ustrasana (Camel Pose)

A rejuvenating backbend, Ustrasana opens the chest, stretches the spine, and stimulates the thyroid gland — helping boost metabolism. It improves posture, reduces fatigue, and aids detoxification by enhancing blood circulation.

7. Navasana (Boat Pose)

This core-focused Boat Pose engages abs, hips, and spine. It raises your heart rate while toning the midsection. Beginners can bend knees, while advanced yogis can fully extend legs for a deeper burn. It’s one of the best yoga poses for a strong, defined core.

8. Adho Mukha Svanasana (Downward-Facing Dog)

A staple yoga posture, Downward Dog strengthens arms, shoulders, calves, and hamstrings. It improves circulation, tones the entire body, and supports detoxification. Practising this pose between other asanas helps maintain your heart rate and calorie burn throughout the session.

Bottom Line

Practising these 8 calorie-burning yoga poses indoors can help you stay fit, boost metabolism, and manage stress — even on days when outdoor workouts aren’t possible. Yoga isn’t just about flexibility; it’s a complete mind-body workout that keeps you healthy, energized, and strong.