Yoga is often associated with calm, relaxation, and inner peace — but it’s also a surprisingly effective workout for those looking to burn calories and improve physical fitness. Whether you're flowing through a dynamic Vinyasa class or holding poses in a more meditative Hatha session, yoga engages multiple muscle groups, boosts your metabolism, and promotes overall body strength. But how many yoga calories are burned during a session? And how does it compare to other forms of exercise?
How Many Calories Do You Burn Doing Yoga?
The number of yoga calories burned depends on several factors, including the style of yoga, your body weight, age, gender, and the intensity of your session. Here's a rough breakdown:
Hatha Yoga: This is a slower-paced style focused on basic postures and breathing. It typically burns around 150–250 calories per hour for an average adult.
Vinyasa/Flow Yoga: More dynamic and movement-oriented, Vinyasa can burn approximately 400–500 calories per hour.
Power Yoga: A more intense version that combines strength and cardio elements. You could burn between 300–600 calories in a one-hour class.
Bikram/Hot Yoga: Practiced in a heated room, it helps increase your heart rate and sweat output. Expect to burn 330–500 calories per session.
Restorative or Yin Yoga: These styles are focused on relaxation and holding passive poses for long periods. Calories burned are typically lower, around 100–180 per hour.
Factors That Influence Yoga Calories Burned
Body Weight: Heavier individuals generally burn more calories than lighter individuals during the same activity because their bodies require more energy to move.
Intensity and Duration: The more physically demanding the practice and the longer the duration, the more calories you’ll burn.
Fitness Level: Experienced practitioners may push themselves deeper into poses and transitions, increasing energy expenditure.
Room Temperature: Heated environments like Bikram yoga cause you to sweat more, which can make the workout more strenuous and increase calorie burn.
Is Yoga Good for Weight Loss?
While yoga may not burn as many calories per hour as high-intensity cardio workouts like running or HIIT, it still plays a crucial role in weight management. First, it helps build lean muscle mass, which increases resting metabolic rate. Second, it reduces stress — a major factor in weight gain — by lowering cortisol levels. Lastly, consistent practice can improve mindfulness and encourage healthier eating habits.
When paired with a balanced diet and other forms of exercise, yoga can be an excellent component of a weight loss or fitness program. Plus, the added benefits of improved flexibility, posture, sleep, and stress reduction make it a holistic and sustainable choice.
Tracking Your Progress
To get a clearer picture of your yoga calories burned, consider using a fitness tracker or smartwatch that can monitor heart rate and estimate calorie expenditure. Many yoga apps and smart devices also allow you to log different types of yoga classes to help you stay on track.
Conclusion
Whether your goal is to lose weight, improve mobility, or simply feel more connected to your body, yoga is a rewarding practice that offers both physical and mental benefits. Understanding how many yoga calories are burned in various styles can help you tailor your routine to better support your fitness objectives. So roll out your mat, breathe deeply, and know that every pose brings you one step closer to a healthier you.
