Yoga Burn is a plan created by a woman specifically for women who want to workout at home without the hustle and bustle of gym classes.
Zoe Bray Cotton’s program offers a unique customized protocol to suit individual needs and is based on a Dynamic Sequencing layout divided into 3 phases for all levels of fitness.
As the name implies, the plan is designed to make you burn fat and shape up with a variety of Yoga flows. Here you will find whether this is the case and how the program works, with its benefits and cons laid out for you.
Who Is Yoga Burn For?
Yoga Burn is a women-only program is suitable for all fitness levels, including absolute beginners, ladies without flexibility, as well as intermediate and advanced yoga practitioners.
It is a valid alternative to generic and ineffective yoga classes of old and can be done stress-free at home, therefore it is suitable to all women who are fed up with poor yoga results and the gym classes circus that goes along with it and, want a plan that matches their current level of experience to improve and build upon, and most importantly break through plateaus and get real results.
Yoga Burn offers a strategic approach to yoga in stark contrast to the gym classes women are used to, particularly now that yoga has seen a resurgence in popularity with the sprouting of dubious quality plans and trainers.
Also, the Beginner Flow and the Tranquility Flow parts of the program make it suitable for pregnant women too, with a progressive approach through the different stages of pregnancy all the way to post-delivery recovery.
You should also check our PiYo review.
What Is Yoga Burn?
Yoga Burn was designed exclusively for women as a weight management platform to to burn fat, increase metabolism and reduce stress without cardio or restricting dieting. In fact, it is NOT a diet program, there is no nutritional blueprint included.
The plan is about yoga workouts designed to shape, tightening and toning without the need for a gym.
The workouts are structured in a particular way called Dynamic Sequencing, a fancy term to describe the seamless sequence of different body moves done at the right time with the right intensity in order to elicit an intense, yet relaxing workout just as easy on your joints as effective for boosting metabolism, flatten your belly, perking up your booty, and reshaping your body, while spurring fat loss hormones as well as restoring physical and mental well being.
The workouts are structured on a 3-day-a-week layout with an extra relaxation workout for Sunday, more on this later.
According to Zoe, there are 3 common mistakes that cause you to get stressed, injured and gaining weight, mostly because many yoga teachers or basic yoga plans do not realize that their workout schedules actually may even have the opposite effect, making you gain weight, increase stress and suffer from pain.
Mistake 1 – Generic And Ineffective Yoga Classes: the point is that usually gym classes are a melting pot of a very varied crowd, men, women, older, younger, all with very different levels of fitness levels, making the workouts less than ideal or effective for anyone, because what is too easy and not challenging for someone may be too demanding for somebody else, and vice versa.
In other words, typical yoga classes cater for and ideal “average” individual that in reality does not exist, making the workouts mostly ineffective for anyone, a bit like having an average body temperature of 37 with your feet in the refrigerator and your head stuck in the oven. Not ideal, really.
The result is lack of results and wasted time for the more advanced members and even injury for the beginners, quite a common outcome in more and more popular yoga classes.
Furthermore, many teachers jump into the yoga band-wagon to satisfy the increasing demand for this practice, without actually having acquired in depth knowledge, qualifications and training.
Zoe’s strategy is to follow unique sequences that are customized for women, not men, according to their own expertise and fitness levels for best effectiveness, the opposite of generic yoga classes you experience in commercial gyms.
Mistake 2 – Stressful Workouts and Increase In Cortisol: cortisol is the stress hormone, the more your are stressed, the higher your cortisol levels, the more relaxed you are, the lower you cortisol levels.
The problem with cortisol is that high levels promotes fat storing, particularly in female problem areas like thighs, butts and hips.
In theory, yoga should help very much reduce stress and cortisol, aiding fat loss, but not in the way it is implemented in commercial classes.
What happens there in quite the opposite, because all the gym settings seem designed to actually stress you out even more than you were before you started, generating anxiety to make it in time for the class through the traffic, jostling for space in the classroom, trying to follow movements that may be too easy or too difficult for you, having to deal with guys’ stares, worrying about the way you look comparing to others.
All these bypass anxiety products of generic yoga classes can actually cause a rise in cortisol levels, canceling out any weight loss benefit, making these workouts even less effective than they already were.
The only way to reduce stress and cortisol is to structure the yoga workouts in a stress-free way.
Mistake 3 – Lack Of Progression: generic classes are immutable in time as they need to satisfy the most diverse crowd, meaning that they cannot stimulate progression through a workout specific to your experience and fitness levels.
What happens is that your get stuck in a rut, repeating the same workouts over and over again without any tangible progression. Your body gets adapted to the same workout and no improvements can be experienced.
On inspection, Yoga Burn is actually designed precisely to avoid this plateau situation with a well structured progression that takes into account your starting point, upon which to build with more challenging moves over time, taking into account your personal levels of flexibility, fitness and goals. The strategy behind this personalized approach is called “Dynamic Sequencing“.
The Dynamic Sequencing Strategy – What Is It?
According to Zoe, Dynamic Sequencing consists of doing the right movements for the right amount of time in the right sequence, but without overdoing it, so as to challenge your body is a stress-free way.
It is basically a balanced flow of coordinated movements performed seamlessly so as to spur metabolism without being too harsh on your body, all in the comfort of home, without traffic, crowds and men to deal with.
The result is lowered cortisol levels, improved metabolism and fat burning capabilities along with a toned and better shaped body.
How Does Yoga Burn Work?
Yoga Burn stands out from other yoga plans and generic yoga classes as a program designed by a woman solely for women with a well structured and progressive layout very much unlike the one-size-fits-for-all classes.
The methodical approach of the plan takes the novice gradually to intermediate and advanced level when she is ready to do so, each phase building upon the previous one.
Aside from being a very professional product, it also addresses common stressful issues of gym yoga classes like rushing in the traffic to attend, having to put up with some men looking a little too much, messy classes with small girls, elderly men, fit women and absolute beginners.
Yoga Burn makes a clean swipe of all these issues, providing an effective blueprint for real results and a sound change from gym-class stagnation.
Follow a balanced diet with all the macro nutrients in place in the right proportion, plus vitamins and minerals, when you follow the Yoga Burn blueprint and you are good to go. Results will follow.
Do the same program within an arm’s length from your refrigerator with all those lovely Ben & Jerry’s tubs or Oreo in your kitchen cabinet and you are doomed. Do eat them of course, but in moderation.
As with any workout plan of any fitness discipline, be it yoga, cardio, bodyweight, calisthenics or weight resistance, you need to follow a balanced diet for best results. Just use your common sense.
Having said this, Yoga Burn is as good as it gets as a Yoga program. Scores of women have successfully used Zoe’s plan to achieve their desired levels of fitness, flexibility, fat loss, trim and sexy body, well being and mental serenity, pregnant women included.
The Immersion social community is also another valid tool to keep you motivated in the quest for your goals and succeed, more on this later.
Yoga Burn Workouts – How Long And How Often?
Yoga Burn is both a digital and physical product, offering online as well as physical DVD libraries to follow along in a 12-week time frame, divided into 3 phases, each phase lasting 4 weeks.
Each workout lasts 15 minutes and you repeat it 3 time per week, this means 3 sessions per week or 4 with the addition of the Tranquility Flow session.
These phases are designed to cater also to complete beginners, a thorough blueprint that takes you to the most advanced levels at the end.
Yoga Burn offers 2O step by step pose tutorials to learn properly each movement, along with the 15-video library and a quick start class to get you moving right from the start before you jump into the main part of the program.
The videos are high quality both technically and from a yoga standpoint, and are shot in pleasant, attractive surroundings. Here is a description of the 3 phases:
Phase 1 – The Foundational Flow
The basic yoga foundations with the easiest but most important movements upon which to build later on. There are some unusual poses not found in typical yoga classes, designed to start up your metabolism, toning up problem areas and developing a mind-body connection.
Phase 1 is generally what it says on the tin, a good solid foundation for the phases to come.
Phase 2 – The Transitional Flow
A nod to the intermediate level of the phase, helping you to move onto the next advanced phase. This middle phase is focused on body shaping strategies offering the traditional benefits of yoga.
You pick the moves learned in phase 1 and combine them into sequences for enhanced effect on metabolism in addition to specific poses designed to tighten your booty, thighs and hips. This is the phase where your body starts taking shape, feeling not just better but looking better.
Phase 3 – The Mastery Flow
The top level of the program where the previous 2 phases come together to produce advanced sequences that fire up your metabolism and fat loss in overdrive.
All the moves are designed to deliver the best physique you can possibly have along with a clear, happy mind. The progression from phase 1 through to phase 3 is in place to avoid injury and chronic pain while boosting metabolism and reducing stress and cortisol levels.
What About Nutritional Guidelines Or Meal Plans?
This is the only aspect where the program falls short. There are no nutritional guidelines, neither it is supposed to provide them, though.
It is a yoga workout program, not a diet plan, and is designed to promote fat loss through exercising, boosting metabolism and reducing cortisol levels.
As a yoga workout plan, this may very well be enough for some women to experience physical improvements.
However, it goes without saying that, as always, nutrition is the other half of the equation for sustainable fat loss and if you have quite a bit of weight to lose, you may want to consult your physician for advice, in addition to following the program.
This review is for informational purpose only and should not be taken as medical advice, of course.
About Author Zoe Bray Cotton
Zoe Bray-Cotton is a certified yoga instructor, personal trainer and female body transformation specialist with over 1O years of experience as an yoga and relaxation individual trainer, helping scores of women improve their health, body and mind along the way.
The “Yoga Burn” program, also known as “Her Yoga Secrets”, is the compound result of years of experience in a viable and structured format for any woman seeking a professional yoga blueprint by a qualified trainer, with the added benefit that it can be done from the comfort of home, no classes, gym and commuting in traffic required.
Zoe herself claims to have suffered for many years with self-image problems until she got the training routines right for maximum benefit.
In fact, the main reason she decided to create this program stems from the negative feedback she got from women fed up with sub-par yoga results and confusing pick-and-mix classes ranging from small girls to older men and anything in between, without an effective, customized approach to training for ideal results.
Yoga Burn is allegedly designed to improve flexibility, spur fat loss and shape up into a better, healthier physique.
Yoga Burn Program Components – What’s In It?
The program comprises both a physical and a digital version, both identical, the digital one instantly available after purchase, the physical one coming with the usual shipping times.
It used to be digital-only, but the author probably felt that many people still like the feel of a physical DVD being delivered to your door, hence the switch.
The 3 phases described above comprise 3 workouts in a 15-minute video format for each phase. This means 9 workout videos in total plus the bonuses described below. Each phase lasts 4 weeks. The frequency is a workout every other day , like so:
- Monday: Workout 1
- Tuesday: Walk outdoor
- Wednesday: Workout 2
- Thursday: Rest
- Friday: Workout 3
- Saturday: Walk outdoor
- Sunday: Tranquility Flow Sequences
The Free Bonuses
Bonus 1 – Yoga Burn Follow Along Audio Classes: an MP3 format that you can reference to from your smartphone or iPod whenever on the go, a complementary aid to the main video classes that enhance the flexibility of the program whatever you daily schedule.
Bonus 2 – The Tranquility Flow: a different set of sequences designed more for reducing stress and lowering cortisol levels rather than working out. These are specific moves that help recover from the stress of a hectic life style, personal relationships and commitments.
Bonus 3 – Immersion: this is a social community with thousands of women who followed or are following the Yoga Burn program. Here you can find and give support to and from other like-minded women with the same goals and expectations. A good tool to use as a way to find and give answers in a friendly environment. The Immersion social community also offers support on an individual level, including coaching calls.
Bonus 4 – Yoga Burn Monthly: this is a really in depth follow-along DVD coaching that includes more advanced and unique poses from different yoga styles, helping you master the best moves from Restorative Yoga, Hatha Yoga, Kundalini Yoga, Ashtanga Yoga, Vinyasa Yoga, Iyengar Yoga and combine them for optimal results.
How Much Is It?
Right now, the standard version for one customer comes @ $37 plus shipping and handling, for the physical part of it. There is also the option to get 2 copies of the program for the discounted price of $57 plus shipping and handling, instead of $74. A saving of $17. This may be of interest for those who want to get a second copy as a gift for a like-minded friend.
Yoga Burn is available only through the official website, not Amazon nor anywhere else.
Closing Thoughts – Is Yoga Burn Worth Your Money?
Yoga Burn is a professional blueprint created specifically for women fed up with ineffective, one-size-for-all yoga classes. It is the brainchild of a very experienced and qualified author and the result of more than 10 years teaching yoga.
As a result, it offers a well organized approach that makes it possible for any woman to get results regardless of her experience level.
Each phase of the program acts as a foundation for the subsequent phases, promoting progression and keeping motivation high.
As it was designed to be done from the comfort of home, it is the ideal program for yoga-loving women fed up with inconsistent or non-existent results from gym classes, commuting times, crowded rooms, men looking where they should not, but most of all poorly qualified instructors and ineffective workouts.
The practical advantages of Yoga Burn combined with the professional delivery of the program and the quality of the yoga moves and sequences, make it a very attractive plan for women who want to reshape their bodies, lose fat and being sexy and comfortable in their own skin once again.