If an individual chooses to practice yoga in the UAE 4 times/week or more, then improving fitness levels and losing weight is certainly viable, provided that the individual eats a healthy, balanced diet that does not exceed their caloric needs. As vinyasa yoga tends to be faster paced and a stronger practice than many other styles of yoga, it will get the heart pumping and the body sweating.
Cardiovascular exercise is good for heart health and assists with weight loss. Strength training helps to build lean muscle, which in turn speeds up the metabolism, aiding in weight loss. A regular vinyasa yoga practice would cover both these areas, as well as toning the whole body (and mind).
Simply practicing Surya Namaskar A (Sun Salutation A) several times daily will increase strength, flexibility and get the heart pumping. It’s a great way to start the day. Most vinyasa classes start with a few rounds of Surya Namaskar A. Ashtanga yoga starts with 5 x Surya Namaskar A, and 5 x Surya Namaskar B. On the official Ashtanga yoga website, it is recommended to build up to 52 rounds of Surya Namaskar A before attempting the primary series. This is to build strength, particularly in the shoulders, arms, chest, back and core, as well as increasing flexibility in the spine, hips, legs and shoulders.
Chaturanga Dandasana is a great asana (pose) to strengthen shoulders, arm and core. However the full version is challenging, so a modified version would be best for beginners.
Anjaneyasana (low lunge or crescent moon pose) opens the hips as well as strengthening the thighs.
Virabhadrasana 2 (warrior 2 pose) also opens the hip joint and strengthens the thighs and gluteal muscles.
Vasisthasana (side plank pose) strengthens the arms, shoulder and core.
Salabhasana (locust pose) strengthens the back.
Setu Bandha Sarvangasana (bridge pose) strengthens the back, thighs and gluteal muscles.
Navasana (boat pose) strengthens the core.