IN TODAY’S REVIEW POST:
Zoe Bray-Cotton’s “Yoga Burn” Under The Scanner – A Critical Review
Yoga was never meant for weight loss.
There, I said it. Sounds odd?
Well, it’s the truth.
So let’s review the yoga burn program and see if it really gives you anywhere close to those “amazing” fat loss results it promises…
YOGA BURN REVIEW – TABLE OF CONTENTS
#1 Introduction To Yoga burn
Yoga Burn by Zoe Bray-Cotton is the practice of mental and physical regulation that has come down to us from the forefathers who devised the system. We are talking about the holy land of India.
These were the yogis, or sages who spent their time in devotion and mediation. They found the best methods of dealing with aches, pains, and all sorts of body ailments.
In fact, it was the Indian sages who first discovered the concept of metabolism (inner fire as they called it), on which we have modern day programs like the beyond diet (more here).
But get this first, Yoga Burn does not cure any diseases without any medicines, nor does it help in losing weight.
Yes, that means you cannot lose weight with Yoga Burn!
What it DOES is bring about a holistic improvement in your body AND your mind.
This makes yoga different and much sought-after by people who want a cure that is realistic and simple to use.
In this yoga burn review, we discuss the most important aspect of our health, namely dealing with excess body weight. The benefits of yoga burn will take time to manifest in you. But, when they do, they are there forever.
Remember two things:
The yoga asanas in the yoga burn program may not be effective because you are doing something different though that is what the yoga teacher, Zoe Bray-Cotton asked you to do. Second, if at any time you feel any pain, stop the asana. Ask Zoe or your doctor about the pain. Then, you can proceed.
Try some change, do the asana with slower deliberation. You will know when you feel comfortable and this will lead to your cure.
That said, I wish you all the luck in your journey to lose weight.
#2 Benefits of The Yoga Burn Program
When we do the yoga asanas mentioned in Zoe-Bray Cotton’s Yoga Burn program, we are stimulating our internal organs.
More importantly, we massage the organs so they work better.
Each of the asanas is aimed at a specific organ or its functioning. By doing the yogasana in the yoga burn program, we can cure ailments and control the aches and pains. The general benefits common to all yogasanas you will find here.
Action on the liver
The most important organ of the body is the liver. It detoxifies and cleanses the body, purifies the blood and removes the harmful toxins. If the liver is healthy and strong, it will move the bad fats and make use of the good fats. (Read more on herbs for losing weight here.)
When we exercise, the body uses up glucose. The liver provides energy to the body by converting glycogen into glucose but this will go directly into the blood stream so that it keeps the glucose level steady. The glucose is not used by the other body tissues.
By massaging the liver through yogasana, we make sure that the excess fats stored in the liver remains stimulated and subsequently digested. This helps you lose weight fast.
Action on the Thyroid gland
The metabolism of the body remains controlled by our thyroid. This gland secretes hormones that increase or decrease the rate of the metabolism. When we increase the rate of the metabolism, it burns the fats and this results in weight loss. You may also correct thyroid dysfunction using the appropriate yoga method.
Keeping the pH in the body at the right level
You already know that eating too much sugar affects your weight directly. (One reason we recommend replacing all your sugar with natural stevia.)
When the body accumulates fats in excess, it increases the body pH making the body accumulate more fat from protection from the action of the acids.
This leads to the deposition of visceral fats in the blood vessels and inside the body organs. Yoga burn will help you keep the body pH at the desired alkaline level by stimulating the right organs.
Sympathetic and Parasympathetic nervous system balance
One of the main reasons for weight gain is the imbalance between the Sympathetic and Parasympathetic nervous system in our body. You can relieve the stress and reduce anxiety through yoga. This will help establish the needed balance between the sympathetic and parasympathetic nervous system.
Activate internal heat
The stretching of tissues produces heat inside the body through the interaction with the nervous system. The person can become warm and start losing weight by stretching the internal tissues.
Through systematic burning, we can reduce the visceral fats that remains accumulated inside the organs. You can also reduce the superficial subcutaneous fat.
Add strength to muscles
When we do yoga poses mentioned in the yoga burn program, we compress the muscles and stretch some of them for extended periods. Like this, we add strength to the muscles which makes our exercises more vigorous as time goes by. At one stage, the rate of the exercise will make the muscles use up excess energy and begin to use the energy stored as fats. This will result in weight loss. (Check out our top exercises for gaining muscle strength.)
Improve the heart beat/rate
You can increase the heart beat and rate with selected yoga asanas from the yoga burn program. This is like cardio and aerobic exercising but unlike those type of exercises, in yoga the heart beat remains sustained only for short spells.
Physical activity burns calories. This is important since this will stop the excess food we eat from remaining stored as fat.
People who are overweight will find the practice of yoga simple and easy. And it improves more than your weight!
It is not as strenuous as jogging or lifting weights but produces an equal if not better result. Begin small with one exercise or two and then build up the list until you have a smooth flow from one exercise to another.
One last thing, the results will take months to show. So, keep at it for some time. When you begin to lose weight, things will speed along.
Next, we will learn something even simpler but extremely effective – the yoga mudras.
#3 Basic Yoga Burn Asanas For Losing Weight
When I first decided to write this yoga burn review, I didn’t know much about asanas, poses and other nuances.
But once I actually started doing the program, I realized that it IS ALL ABOUT them!
Let us go straight into the yoga burn asanas without wasting any time!
You can of course, watch them in full detail inside the actual yoga burn program itself.
However, knowing the yoga asanas will help you to understand the methods discussed in the later chapters.
One more thing, you will need to learn the preparatory and follow-up poses for each asana. But, there is no way to do this when you are starting out. Keep learning and adding to your repertoire.
A word of caution before you begin.
Do not attempt doing the asanas when you have injuries or ailments.
Wait until you recover fully to begin your exercises. Also, consult your doctor if you have medical conditions such as low or high blood pressure, diabetes, heart conditions, and so on. Do the exercises only if they recommend it.
1. Ardha Matsyendrasana – Half spinal twist
Also known as: Half lord of the fishes pose, half spinal twist pose.
Pose type: Twist, Seated, Hip opener.
Preparatory poses: Bharadvaja’s Twist, Baddha Konasana, Virasana, Supta Padangusthasana, and Janu Sirsasana.
Benefits: Improves the suppleness of the spine and adds mobility to the hips. You release the knots in the lower back muscles. It improves digestion.
The kidney and pancreas remain massaged and they work with renewed vigor. Over time, you lose weight through this exercise. Your breathing pattern becomes deepened and your mind develops a sharper focus.
Stretches: Shoulder, neck, and hip.
Follow-up poses: Paschimottanasana, Janu Sirsasana.
Method of doing this yoga burn asana:
- Sit on the floor with your legs together stretched out in front of you. Place your palms facing down behind your sit bone (or beside it).
- Concentrate on your breathing as you stretch your tailbone to the floor. Bring your pelvis in and expand your chest.
- Bend your right knee and bring our right foot to the left side of the left knee.
- Bend your left knee and keep it under your right buttock.
- Now, turn your face to the right. With the left hand, grab your right ankle or foot.
- Bring your right knee close to your body behind the left elbow.
- Put your right hand behind your back and keep the spine erect and supple.
- Exhale while turning your neck and face to the right. Keep breathing normally.
- Hold this position for 5-10 seconds.
- Come back to sitting position. Repeat the asana for the other leg.
- Do three repeats of the entire cycle.
2. Virabhadrasana – Yoga warrior pose I
Pose type: Standing
Preparatory poses: Vrikshasana, Utthita Trikonasana, Supta Padangusthasana, and Baddha Konasana.
Benefits: It stimulates the abdominal organs, strengthens the abdominal muscles and improves the digestion. This leads to weight loss over time. It adds strength to arm muscles and muscles of the shoulders, legs and back. You get added strength to the pelvis and spine. Your whole body remains toned and relaxed.
Stretches: Hamstrings, thigh muscles.
Follow-up poses: Bakasana, Vrikshasana, Utthita Trikonasana
Method of doing the yoga asana:
- Stand in Vrikshasana standing pose and spread your legs so that your feet are at just over shoulder width.
- Your hands remain pointed up, palm facing each other in this pose. Inhale and strengthen the muscle around the shoulder blade. Push your core up as you inhale.
- Exhale and turn your torso to the right. Keep your left foot pointed forward and the right foot at 45 degrees to the right.
- Bend your right knee and thrust forward to the right. Make your right thigh parallel to the floor. Your left thigh remains stretched as you pull your arms up. Point your tailbone to the floor. Tighten the inner core.
- Your chest, head, right foot, and right knee remains aligned in the same direction to the right. Do not bend the right knee past the right ankle. Turn your head back so that the gaze is up to the hands.
- Breathe deeply and wait for 5-10 seconds. Come back to standing position.
- Repeat for the other side.
- Do the entire cycle 4-5 times.
3. Utkatasana – chair pose
Also known as: Lightning bold pose or fierce pose.
Pose type: Standing, core.
Preparatory poses: Bhujangasana, Adho Mukha Svanasana, and Virasana.
Benefits: Strengthens vertebral column, calf, ankle, and thigh. Helps reduce weight.
Stretches: Thorax, shoulder.
Follow-up poses: Tadasana, Uttanasana.
Method of doing the yoga asana:
- Stand straight on the mat and keep your feet slightly apart.
- Stretch your arms straight in front of you with the palms facing down. Do not bend the elbows.
- Drop your sitting bones by bending your knees. Pull your pelvis in and straighten your tailbone. Raise your hands up and push your palms together. Keep the chest lifted.
- Draw the shoulder blades down to the inner region. Make the spine long. Squeeze the buttocks.
- Knees must be together and bring the weight of the body on the heel.
- Hold the pose for 5-10 seconds. Then, come to relaxed standing position.
- Repeat the cycle three times.
4. Setu Bandhasana – Bridge pose
Also known as: Setu Bandha Sarvangasana.
Pose type: Backbend, supine.
Preparatory poses: Virasana, Bhujangasana, Urdhvamukha Svanasana.
Benefits: Relieves back pain, aids thyroid treatment, strengthens buttocks, good for osteoporosis, brain, mind and body. Helps with weight management, enhances nervous system and digestion. Good for asthma and menopause problems. Opens the hips, solar plexus and chest.
Stretches: Thorax, neck, vertebral column.
Follow-up poses: Chakrasana, Bhujangasana, Sarvangasana, Urdhvamukha Svanasana.
Method of doing the yoga asana:
- Lie supine on the yoga mat with your hands by your side. Bring your feet together and keep them 6 inches apart.
- Pull your feet back toward your buttocks and raise your torso up by raising your hips.
- Keep your shin vertical. Your body must be in a straight line and resting on your shoulders.
- Clasp your hands behind your back. Press the arms down on the floor. Make the shoulders tight and draw your pelvis in. Roll your spine and stretch your tailbone.
- Inhale and expand your chest. Tighten your calf and pelvis.
- Hold the pose for 5-10 seconds. Breathe normally throughout.
- Relax and come to sleeping position.
- Repeat the cycle 2-3 times.
#4 Intermediate/Advanced Yoga Burn Asanas For Losing Belly Fat
So now that we saw the four basic asanas in this yoga burn review from the first phase, let’s have a look at some of the advanced asanas you’ll be learning in Zoe Bray-Cotton’s program.
1. Adho Mukha Svanasana – Downward dog pose
Pose type: Standing, mild inversion, resting.
Preparatory poses: Phalakasana, Marjaryasana-Bitilasana, Uttanasana.
Benefits: Strengthens the abdominal muscles and improves digestion (which improves weight loss efforts).
Inversion helps improve the blood flow. This helps you lose excess weight as the fat metabolism kicks in.
It decreases anxiety and tones the muscles of the hand and feet. Increases blood circulation to the brain.
Stretches: The hands, arches, calves, hamstrings, and shoulders.
Follow-up poses: Sirsasana, Uttanasana.
Method of doing the yoga asana:
- We can begin from the Marjaryasana-Bitilasana, the cow-cat pose.
- Start from the tabletop position, on the hands and knees. Keep your hands below your shoulders.
- Pull your inner core towards the tailbone, lengthen the spine. Keep breathing evenly.
- Keep your head down between your hands. Raise your tummy upward to the ceiling.
- Raise your head to the ceiling and drop your tummy to the floor. Repeat this for 10 times. This is the cow-cat pose. Now, relax and stay in the tabletop pose.
- Walk your legs toward the hands. Raise your buttocks in the air.
- Bring your head between the hands. Make your leg straight and push with the hands on the floor.
- Lengthen your spine and strengthen the core. Your body weight must be falling forward. Tighten the shins but do not lock the knees. Strengthen the shoulders and keep the elbows loose.
- Hold the pose for 10-15 seconds. After 2-3 repeats, you can go to Uttanasana.
- Move your hands back to the legs and grab your ankles. Bring your head down to touch the front of the knee. Tighten the inner core and the shoulders. Breathe evenly. This is the Uttanasana pose. Hold it for 10-15 seconds.
- Feel the spine elongate.
- Go to Downward facing dog pose. Then, come to Uttanasana pose.
- Do 2-3 repeats.
2. Ustrasana – Camel pose
Pose type: Chest opening, backbend.
Preparatory poses: Bhujangasana, Setu Bandha, Salabhasana, Virasana.
Benefits: Relieves backache, fatigue, anxiety. Helps overcome menstrual discomfort. It helps reduce fat in the buttocks and hips. Helps you overcome respiratory ailments.
Stretches: The lower spine and back.
Follow-up poses: Dandasana, Virasana, Sirsasana, Urdhva Dhanurasana.
Method of doing the yoga asana:
- You can follow from the downward facing dog pose you just read.
- In downward facing dog pose, you have your back in the air and you rest on your finger tips and your toes. The legs remain straight and you bend at the hips and fall over so that your hands and body are in line and your hands support your body weight.
- From this pose, come to the table top pose or the cow-cat pose. This will make your spine supple and open your hips.
- Now, go to the camel pose. This is by going down on the knees, keeping the shoulder and knees in the same line. Open your chest and draw the tailbone down. Strengthen the pubis by drawing it up and in.
- Now, reach behind with your hand and grab your feet. Your soles of your feet face the ceiling.
- Raise your head and push it back. Keep it comfortably positioned looking up at the ceiling behind you.
- Lift the chest up and out. Push the hips out and elongate the spine.
- Relax your neck and keep the eyes soft.
- Hold the pose for 20-30 seconds. Then, come back to kneeling position with the hands by your side.
- Do 2-3 repeats.
- You can go to the Virasana or the Dandasana. Virasana is easier.
- Sit back on your heels. Bring your hands in your lap and clasp the hands together. Or, you can bring your hands in front of your knees.
- Lengthen your spine and make it erect. Expand your chest and push the shoulder blades against one another.
- Sit in this position for 3-4 minutes.
3. Salabhasana – Locust pose
Pose type: Backbend, lying.
Preparatory poses: Setu Bandha Sarvangasana, Bhujangasana, Virabhadrasana I, Supta Virasana, Gomukhasana, Virasana.
Benefits: Relieves constipation and indigestion. You get rid of flatulence and fatigue. You stomach gets toned and fat at the hips and belly melts. You can cure lower-back pain. It opens the chest and lengthens the spine. Tones the hamstrings. Adds strength to the buttocks, vertebral column, and legs.
Stretches: Upper thighs, shoulders, thorax and navel.
Follow-up poses: Bharadvajasana, Setu Bandha Sarvangasana, Salamba Sarvangasana.
Method of doing the yoga asana:
- You can come from Savasana or cow-cat pose.
- Lay prone on the yoga mat with the hands on the side.
- Inhale and lift your upper torso and legs.
- Keep the hands parallel to the ground with the palms turned up to the ceiling.
- Your toes point to the wall behind you. The leg is raised about 15 degrees to the ground.
- Move your shoulder away from the ear. Lengthen the front body.
- Make the pelvis long to the toes. Loosen your spine and breathe normally.
- Hold the pose for 10-15 seconds.
- Relax and go to sleeping pose.
- Do this 5-6 repeats.
- You can go into Virasana or any seated forward bends such as Paschimottanasana.
Ardha Pincha Mayurasana – Dolphin pose
Also known as: Half feather peacock pose
Pose type: Standing, core.
Preparatory poses: Gomukhasana, Plank pose, Uttanasana.
Benefits: Strengthens the core, arms and legs. Opens the shoulders. Reduces puppy fat and fat on your arms and legs. Helps relieve symptoms of menopause, calms the brain and relieves stress and depression.
Stretches: Arches, calves, hamstrings, and shoulder.
Follow-up poses: Salabhasana.
Method of doing the yoga asana:
- You can come into this pose from the downward facing dog pose.
- In the downward facing dog, you have the legs straight and the body supported on the fingers of the hand. You remain bent forward and the body is straight until your hands.
- Bend your elbows and lay your forearm on the ground.
- Bring your head to the floor but do not touch it.
- Keep your knees straight and keep your head between the arms. Do not let it hang.
- Widen your shoulder blades out away from the spine. Lengthen your tailbone.
- Strengthen the core by lifting the sternum up to the ceiling.
- Hold the pose for 20-30 seconds.
- Come back to downward facing dog pose.
- Repeat the cycle 2-3 times.
- You can go into Salabhasana or Setu Bandha Sarvangasana.
That concludes the exercise part. But, there are many more for you to try. In the coming chapter, we show you the importance of staying motivated by telling you about the benefits. Also, learn the mudras – they are the way we connect the nerve endings of our body to each other to create a continuum for the flow of energy.
Do the ones that you are comfortable with. You will develop some favorites that you want to do daily, especially ones that give you weight loss results. Build up your repertoire from these specific ones.
You will notice that you lose fat because of the increased digestion from specific exercises. Keep doing these and you will soon be a slim person.
#5 Yoga Mudras For Holistic Wellness
Zoe Bray-Cotton explains in the yoga burn review…
“The meaning of Mudra in Sanskrit means closure. These find most use when one is meditating or doing pranayama. The mudras help to direct the energy flow coming to the finger tips back into the body.”
The nerves coming from different organs and tissues within the body, end at the hands and the legs. Those ending at the hands are more significant because we actively use our hands all the time. By redirecting the energy to specific locations in the body, we can rejuvenate the organ or give it rest. This puts our mind in a fixed state of energy.
Significance of the Five Elements in Indian Yoga System
Our universe has five elements. The fingers of the hand represent one element each.
- The significance of the thumb is that it represents universal consciousness. It represents the element fire.
- The index finger represents individual consciousness, it represents the element air.
- The middle finger represents connection. It represents the sky.
- The ring finger represents the element earth.
- The little finger stands for the element water.
Disease happens when these mudras are not balanced properly within our body. Remember, the mudras energize different organs and regions within our body.
1. Gyana Mudra
The method of this mudra is to bring the tips of the thumb and the index finger together and keep them touching each other lightly. The other fingers remain opened and pointed outward.
The Gyana mudra is symbolic of knowledge; it helps improve the power of concentration and creativity. The upward position of the palm makes one receptive. If one rests the hand on the leg, then the person come down to earth.
2. Shani Mudra
The method of this mudra is to bring the tips of the thumb and the middle finger together. This makes the connection come in direct contact with fire. It is symbolic of discipline and patience. You create stability and extra strength to work.
This mudra has special importance in the Yoga Burn program. Zoe Bray-Cotton says this mudra is one of the most vital one when it comes to weight loss.
3. Surya Ravi Mudra
Open your palm fully and bend the ring finger to touch it to the tip of the thumb. This is the Surya Ravi Mudra. This gives energy, health, and an improved sense of balance. If we do this, a positive change comes into our lives.
4. Buddhi Mudra
Open your palm and bring your little finger and thumb together. This is the Buddhi Mudra. It improves your intuitive communication. Fire and water come together to enhance knowledge and openness.
5. Prana Mudra
In the Prana Mudra, you touch the little finger, the ring finger, and the thumb. This mudra awakens the dormant energy in your body. You encourage the vital energy to flow through your body. You get become strong and energized.
6. Dhyana Mudra
Place the palm within the palm and touch the thumbs together. This is the Dhyana mudra. This helps deep contemplation and meditation.
7. Anjali Mudra
Bring the palms together face to face over your heart space. This signifies respect to yourself and towards the universe. It expresses love and gratitude. The general name for this is Namaste.
You should use these mudras when you do your yoga burn asanas or when you meditate.
There is no hard and fast rule about which you should use. You must choose the one you think is right at the time.
Use both hands and breathe deeply when you use the mudra. Keep the mudra on for at least 2-3 minutes.
#6 Yoga Burn Contents – What’s Inside, What You Get
First of all, here, I purchased the Yoga Burn program for you people, and you can have a quick look inside the yoga burn dashboard below…
Now that you saw the video of the members area, let’s dive in and see what the actual contents of the program are, aka, what you get!
Basically, understand that Yoga is a holistic approach. Gone are the days when women used to do ab crunches all day. Everyone knows that doesn’t work for no one!
So with Zoe’s Yoga Burn, you get the entire program in video format. The best part is you can watch these videos from literally anywhere, on any modern device.
So as you can see in the above yoga burn membership image, the basic program is divided in three parts, namely:
Foundational Flow, Transitional Flow, and Mastery Flow.
Each of these parts further contain three videos each. Along with these, there also two bonus videos, one is called “tranquillity flow” and the other is all about small tips to improve your asanas and mudras.
Yoga Burn Review Of Each Phase
Phase 1: the first phase – The Foundational Flow phase – this will help beginners and novices build a strong yoga foundation, this is very important because it will let you perform each pose safely, effectively. You’ll also learn different strategies, tips, and exclusive poses that will boost your metabolism, leading ultimately to weight loss.
In addition, in this phase you’ll build a strong mind-body link or control. What this will do is enable you to control your muscles effectively. This particular aspect in the yoga burn is mandatory for you to perform the later phases.
Phase 2: The Transitional Flow – Here, you’ll merge the poses in the first and second phases into precise sequences, which are slightly advanced than the first phase. These movements will enhance your mood and eliminate your problem areas. This is important because weight loss is all about your mind and your attitude.
Phase 3: The Mastery Flow phase – This advanced phase will mix all the basic and intermediate things you learned in the first and second phases. The yoga burn sequence in this phase will fully ignite your metabolism and give you the maximum fat loss boost.
One more thing, you can also DOWNLOAD every videos inside the yoga burn membership dashboard:
Plus, you can even download them as audio files, this is extremely handy and practical:
#7 YOGA BURN VIDEO REVIEWS AND DO I RECOMMEND IT, IS IT WORTH IT?
So far I honestly believe that weight loss requires a holistic approach.
In fact, here, I found this video on Youtube that I’ll embed here for you folks to watch. Listen to what she says after going through the yoga burn for a couple of weeks…
Here’s one more Yoga burn user review for you…
So yes, user reviews do say that the Yoga Burn program works, maybe not that “fast”, but it definitely is total value for money.
Just looking at Zoe Cotton’s body can give you a good idea of the effectiveness of her strategies and yoga poses in the yoga burn DVD and course.
Are actual yoga classes better than the Yoga Burn by Zoe Bray Cotton?
It’s really up to you if you would attend a yoga class or take lessons from an online yoga course, like the Yoga Burn.
Of course, The Yoga Burn system has its own set of cons, and as I’ve mentioned before, this program is not an ideal choice for veteran or advanced yoga practitioners.
In fact, this program is NOT about yoga itself, but more about burning calories with yoga.
From my research, it seems that this program works as promised, and I personally believe that it has many advantages when you compare it with offline yoga classes, especially when you think about the low cost and the comfort of your home.
In general, if you already have years of experience, or if you simply expect instant results with minimal or inconsistent efforts on your part, then the Yoga Burn program is probably not for you.
On the other hand, if you want a complete yoga program for weight loss that you can structure around your needs as a woman, if you want to do it in the comforts of your home, or if you always wanted to know the right way to use yoga to lose weight and shape up, then the Yoga Burn system can be a great option for you.
This is truly a great yoga program for women who want to lose excess fat, and the best thing is that if you feel you don’t like something, or didn’t benefit from this, you can simply email Zoe’s support team and ask her for a full refund within 60 days.
Well, all in all this is my review of the Yoga Burn program by Zoe Bray-Cotton. I hope that this review has helped you a lot and wish you all the best!