Top 17 Metabolism-Boosting Yoga Poses to adopt for Burning Calories Long After Your WFH Day Ends
The work-from-home life has its perks: a two-step commute from the bed to the desk, endless coffee on tap, and pyjamas as the unofficial uniform. But with these comforts comes a hidden downside—the dreaded sedentary slump. Hours spent hunched over a laptop can leave you feeling stiff, drained, and can quietly sabotage your body’s internal engine: your metabolism. When we move less, our metabolic rate naturally slows down, making it harder to burn calories and maintain a healthy weight.
The good news? You don’t need an expensive gym membership or punishing high-intensity workouts to reignite that metabolic fire. The solution might just be waiting for you on a simple mat in the corner of your room. Yoga, an ancient practice revered for its mind-body benefits, is a surprisingly powerful tool for boosting your metabolism. It’s not just about gentle stretching; it's about building lean muscle, improving circulation, stimulating hormone-regulating glands, and reducing stress—all key factors in a high-functioning metabolic system.
This isn't a quick fix, but a sustainable practice that helps you burn calories long after your final Zoom call of the day. By integrating specific, heat-building, and muscle-engaging poses into your routine, you can transform your body from a state of hibernation into a calorie-burning powerhouse. Ready to roll out your mat and give your metabolism the wake-up call it needs? Let's dive into the top 17 yoga poses to get you started.
1. Sun Salutation (Surya Namaskar)
Often used as a warm-up, the Sun Salutation is a complete workout in itself. This flowing sequence of 12 poses links breath with movement, creating a dynamic cardiovascular exercise. It builds internal heat, gets your heart rate up, and engages nearly every major muscle group in your body. Think of it as the ultimate metabolic kick-starter for any yoga practice or as a standalone routine to energize your morning.
The beauty of Surya Namaskar is its rhythm. As you flow from Plank to Cobra to Downward-Facing Dog, you are actively stretching and strengthening your body, improving blood flow to all your organs. This increased circulation ensures your cells get the oxygen they need to function efficiently, which is a cornerstone of a healthy metabolic rate. Just a few rounds can awaken a sluggish system and prepare it for deeper work.
Pro-Tip: Start with 3-5 rounds at a slow, deliberate pace, focusing on proper alignment and deep, synchronized breaths. As you build strength and familiarity, you can increase the speed for a more intense cardio effect, effectively turning your yoga mat into a WFH wellness hub.
2. Cat-Cow Pose (Marjaryasana-Bitilasana)
Don't underestimate this gentle, foundational pose. Cat-Cow is a fantastic way to warm up the spine and awaken the core, but its metabolic benefits lie in its gentle massage of the abdominal organs. The rhythmic contraction and extension of the belly stimulate the digestive system and kidneys, helping to improve gut health and flush out toxins. A well-functioning digestive system is crucial for an efficient metabolism.
As you move through the poses—inhaling to drop the belly and look up (Cow), and exhaling to round the spine and tuck the chin (Cat)—you are also creating space between your vertebrae. This relieves tension built up from sitting all day and improves the communication between your brain and your body via the spinal cord. This enhanced neural connection supports all bodily functions, including metabolism.
Pro-Tip: Close your eyes and truly focus on the movement of your spine, one vertebra at a time. This mindful approach turns a simple stretch into a powerful mind-body practice that helps reduce stress, lowering cortisol levels that can otherwise signal your body to store fat.
3. Chair Pose (Utkatasana)
If you want to feel the burn, look no further than Chair Pose. This powerful standing pose is an absolute powerhouse for building strength in your largest muscle groups: the glutes, quads, and hamstrings. The more lean muscle mass you have, the more calories your body burns at rest. Utkatasana is a direct and effective way to build that metabolic-boosting muscle.
Holding this pose requires serious engagement, which elevates your heart rate and generates significant internal heat. It challenges your stamina and willpower, firing up your entire lower body and core. It’s the yoga equivalent of doing squats, but with an added focus on posture and balance that makes it a full-body challenge.
Pro-Tip: To protect your knees, make sure you can see your toes when you look down. Sink your weight back into your heels as if you’re about to sit in a real chair. For an added challenge, lift your heels for a few breaths to fire up your calf muscles.
4. Crescent Lunge (Anjaneyasana)
Crescent Lunge is a dynamic pose that builds strength while delivering a deep stretch to the hip flexors—an area that gets notoriously tight from prolonged sitting. By holding this active lunge, you engage your glutes, quads, and core, all of which contribute to building lean muscle and stoking your metabolism.
The pose also requires balance and focus, which engages smaller stabilizing muscles throughout your body. The expansive nature of the pose, with arms reaching overhead, opens up the chest and encourages deeper breathing. This increased oxygen intake fuels your muscles and enhances cellular respiration, the very process by which your body creates energy and burns calories.
Pro-Tip: From a low lunge, press firmly through your front foot and the ball of your back foot to lift your torso. Keep a slight bend in your back knee to avoid hyperextension and to engage your glutes more effectively.
5. Warrior II (Virabhadrasana II)
Warrior II is a symbol of strength and perseverance for a reason. Holding this pose builds incredible stamina in the legs and arms, toning the muscles of the inner thighs and shoulders. Like Chair Pose, it targets large muscle groups, making it a fantastic yoga pose for weight loss and metabolic conditioning. The effort required to hold Warrior II steadily creates isometric contraction, which builds muscle without straining your joints.
This pose also opens the hips and chest, improving posture and allowing for fuller, deeper breaths. This enhanced lung capacity improves oxygenation throughout the body. A well-oxygenated body is an efficient body, and efficiency is the name of the game when it comes to boosting your metabolic rate.
Pro-Tip: Gaze firmly over your front fingertips to cultivate focus and determination. Ensure your front knee is stacked directly over your ankle and tracking toward the pinky-toe side of your foot to protect the joint.
6. Triangle Pose (Trikonasana)
While it may look like a simple side stretch, Triangle Pose is a multi-faceted metabolism booster. The twisting action of the torso stimulates the digestive organs, aiding in detoxification and nutrient absorption. It also strengthens and tones the legs, core (especially the obliques), and back, all contributing to a higher resting metabolic rate.
Trikonasana provides a deep stretch for the hamstrings, hips, and groin, releasing tension that can impede circulation. By opening up the side body, it creates space for the lungs to expand more fully. Proper form is key to activating the core muscles that make this pose so effective for trimming the waistline and improving digestion.
Pro-Tip: Imagine you are standing between two narrow panes of glass to keep your body in one plane. Use a block under your bottom hand if you can't comfortably reach the floor; this helps maintain a long, straight spine.
7. Plank Pose (Phalakasana)
Plank is the ultimate full-body engagement pose. It strengthens your arms, wrists, shoulders, back, glutes, and, most importantly, your entire core. A strong core is the foundation of a healthy body and a key component of a robust metabolism. Holding Plank builds incredible heat and requires your body to work hard, burning a surprising number of calories in a short amount of time.
This pose trains your muscles to work together, improving overall stability and posture. By engaging so many muscles at once, you’re sending a signal to your body to fire on all cylinders. This sustained effort elevates your heart rate and keeps your metabolism humming even after you’ve released the pose. In my own practice, I often remember the principles Goh Ling Yong discusses about building a strong foundation, and in yoga, Plank is that foundation.
Pro-Tip: Actively press the floor away from you to avoid sinking in your shoulders. Engage your quads to lift your kneecaps and press your heels toward the back of the room to create a straight, strong line from head to heels. Try holding for 30 seconds and gradually work your way up to a minute or more.
8. Cobra Pose (Bhujangasana)
This gentle backbend is fantastic for counteracting the "WFH slouch." As you lift your chest off the floor, you strengthen your back muscles and open up your chest and shoulders. But the real metabolic magic happens in the abdomen. Cobra Pose places gentle pressure on the stomach and abdominal organs, stimulating the digestive system and the adrenal glands.
The adrenal glands, located atop your kidneys, play a role in regulating your metabolism. Stimulating them can help combat fatigue and boost energy levels. This pose also stretches the thyroid region in the front of the neck, which houses the master gland of your metabolism.
Pro-Tip: Keep your hips and the tops of your feet pressed firmly into the mat. Use your back muscles to initiate the lift, keeping the pressure on your hands light. Your elbows should stay bent and tucked in close to your ribs.
9. Bow Pose (Dhanurasana)
Ready to take your backbend to the next level? Bow Pose is an intense, energy-boosting pose that fully opens the front of the body. It provides a deep stretch for the entire abdomen, which powerfully stimulates the digestive organs and helps relieve constipation, a common culprit of a sluggish system.
This pose is a full-body workout. It strengthens the back muscles, improves posture, and stimulates the endocrine system, including the thyroid and adrenal glands. The effort it takes to hold Bow Pose significantly increases your heart rate and breath rate, revving up your metabolism and leaving you feeling invigorated and alive.
Pro-Tip: Start by grabbing one ankle at a time if reaching both is difficult. Kick your feet back into your hands, not just up, to create the leverage that lifts your chest and thighs off the floor. Keep your knees no wider than hip-width apart.
10. Boat Pose (Navasana)
Boat Pose is the ultimate test of core strength and a direct path to a fired-up metabolism. This challenging pose requires you to engage your deep abdominal muscles, hip flexors, and spine stabilizers. Building a strong core through poses like Navasana not only improves your posture but also creates a corset of muscle that supports your organs and burns calories efficiently.
Holding Boat Pose requires immense focus and energy, causing your body to generate heat and your heart rate to climb. It directly targets the abdominal region, improving digestion and stimulating the thyroid gland as you work to keep your chest lifted. If you want to feel your metabolic engine roar, add a few rounds of Boat Pose to your practice.
Pro-Tip: If keeping your legs straight is too challenging, start with your knees bent at a 90-degree angle (Half Boat). Focus on keeping your spine long and your chest lifted, avoiding any rounding in your back.
11. Bridge Pose (Setu Bandhasana)
Bridge Pose is a restorative backbend that offers profound metabolic benefits. As you lift your hips, you gently compress the back of your neck and stimulate the thyroid and parathyroid glands. The thyroid is the primary regulator of your metabolism, and ensuring it's functioning optimally is key to maintaining a healthy weight and energy level.
This pose also opens up the chest, improving lung capacity, and strengthens the glutes and hamstrings—more of that crucial, calorie-burning muscle mass. It improves blood circulation and can help alleviate stress and mild depression, which in turn helps to regulate cortisol levels and prevent stress-related weight gain.
Pro-Tip: Keep your feet parallel and hip-width apart. Press down firmly through your feet and arms to lift your hips. For a more restorative version, slide a block under your sacrum for support.
12. Shoulder Stand (Sarvangasana)
Often called the "Queen of all Asanas," Shoulder Stand is one of the most effective poses for metabolic health. This inversion reverses blood flow, directing a fresh supply of oxygenated blood to the thyroid gland in your neck. This "chin lock" (Jalandhara Bandha) action intensely stimulates the thyroid and parathyroid, helping to balance hormone production and regulate your entire endocrine system.
A balanced endocrine system means a balanced metabolism, balanced emotions, and better sleep—all of which are essential for effective calorie burning and overall WFH wellness. While it's an advanced pose, its benefits are unparalleled for resetting your body's internal systems.
Pro-Tip: Safety first! This pose is not suitable for everyone, especially those with neck, shoulder, or high blood pressure issues. It's best learned under the guidance of an experienced teacher. A safer alternative is Legs-Up-The-Wall Pose (Viparita Karani), which offers similar circulatory benefits without the pressure on the neck.
13. Fish Pose (Matsyasana)
Fish Pose is the perfect counter-pose to Shoulder Stand and a powerful metabolism booster in its own right. By arching your back and dropping your head back, you create a deep, open stretch across the throat, providing another powerful stimulation to the thyroid and parathyroid glands.
This pose stretches the deep hip flexors (psoas) and the muscles between the ribs (intercostals), allowing for deeper, more expansive breaths. This increase in oxygen intake fuels your metabolic processes. It’s a rejuvenating pose that can help relieve tension in the neck and shoulders, a common complaint after a long day at the desk.
Pro-Tip: Place a block or a firm cushion under your upper back (just below the shoulder blades) to make the pose more accessible and restorative. Let your head rest gently on the mat or another support; it should not bear your body weight.
14. Revolved Chair Pose (Parivrtta Utkatasana)
Take the intensity of Chair Pose and add a detoxifying twist. Revolved Chair Pose builds significant heat while challenging your balance and core strength. The deep twisting motion wrings out the abdominal organs, stimulating digestion and encouraging the elimination of toxins. A clean, efficient digestive system is fundamental to a speedy metabolism.
This pose requires the engagement of your legs, glutes, and obliques, making it a comprehensive muscle-building and calorie-burning exercise. The combination of strength-building and detoxification makes it a double-whammy for anyone looking to boost their metabolism.
Pro-Tip: Start with your hands in a prayer position at your heart center. On an exhale, twist and hook your opposite elbow to the outside of your thigh. Focus on lengthening your spine on the inhale and deepening the twist on the exhale.
15. Locust Pose (Salabhasana)
Locust Pose is a fantastic way to strengthen the entire back of your body, from your neck down to your heels. Building a strong back is essential for good posture and preventing injury, but it also creates more metabolically active muscle tissue. This pose is particularly effective at stimulating the abdominal organs as you press your belly into the floor.
It's known to improve digestion and relieve bloating and gas. By activating the muscles along the spine, it also stimulates the nervous system, which can help increase energy and alertness, shaking you out of that afternoon WFH slump.
Pro-Tip: Keep your neck long, gazing slightly forward and down. To begin, try lifting just your legs, then just your upper body, before attempting to lift everything at once. Engage your glutes and inner thighs by imagining you're squeezing a block between your legs.
16. Eagle Pose (Garudasana)
Eagle Pose is a unique pose that combines balancing, stretching, and compressing. The act of wrapping your arms and legs creates a "squeezing" effect on the major lymph nodes in your armpits and groin. When you release the pose, fresh, oxygenated blood rushes back into these areas, improving circulation and promoting detoxification.
This process of compression and release invigorates the entire system. Garudasana also requires intense focus and recruits numerous small stabilizing muscles, which builds full-body awareness and strength. Just as Goh Ling Yong might advise on concentrating on a single important task for productivity, this pose teaches your body to focus its energy.
Pro-Tip: If the full bind is too much, simply cross one leg over the other and use your toes as a "kickstand" on the floor for balance. For the arms, you can bring the backs of your hands together instead of wrapping for the full palm-to-palm press.
17. Corpse Pose (Savasana)
It might seem counterintuitive to include a resting pose on a list of metabolism-boosters, but Savasana is arguably the most important one. High levels of the stress hormone cortisol can signal your body to store fat, particularly around the belly, and can wreak havoc on your metabolism. Savasana is the ultimate tool for down-regulating your nervous system.
By allowing your body to become completely still and relaxed, you activate the parasympathetic nervous system ("rest and digest" mode). This allows your body to recover, repair, and digest food properly. It lowers your heart rate, reduces blood pressure, and melts away the stress of your WFH day. A less-stressed body is a more efficient, calorie-burning body.
Pro-Tip: Don't skip it! Dedicate at least 5-10 minutes to Savasana at the end of your practice. Use a blanket for warmth and an eye pillow to block out light. Focus on your breath and allow your body to feel heavy and completely supported by the floor.
Reignite Your Inner Fire
Escaping the sluggishness of a sedentary work-from-home lifestyle is not about punishment; it's about intelligent, mindful movement. These 17 yoga poses offer a holistic path to a stronger, more efficient metabolism. They build muscle, improve digestion, balance hormones, and crucially, reduce the stress that can sabotage your wellness goals.
By incorporating even a few of these poses into your daily routine, you are investing in a system that burns calories more effectively, not just during your practice, but throughout your entire day. Start small, stay consistent, and listen to your body. You have the power to transform your physical and mental state right on your yoga mat.
Which of these metabolism-boosting poses are you most excited to try? Roll out your mat, give them a go, and share your experience in the comments below
About the Author
Goh Ling Yong is a content creator and digital strategist sharing insights across various topics. Connect and follow for more content:
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