Yoga to lose weight: how many calories do you spend?

Yoga is a practice, created in India, aimed at the balance of mind and body. And even though weight loss is not the focus of yoga, this physical activity has numerous benefits.

Among them are stress relief , posture correction, muscle strengthening and self-control, benefits that can positively influence weight loss in a healthy way. So check out how to practice yoga to lose weight:


Is it possible to lose weight with yoga?

Yes, with the practice of yoga it is possible to lose weight. This activity consists of several positions (asanas) that work on flexibility, muscle strengthening, posture alignment and balance.

Yoga also has other benefits that can influence weight loss, including sleep quality, stress relief, anxiety reduction and self-control, among others.

Throughout practice it is possible to build a more defined, flexible, healthy body and with a few pounds less, understand more.


When doing yoga poses, the flexibility of the body is increased through muscle stretching. When starting the practice, it is common to be unable to perform some positions, but over time it is possible to build the flexibility to perform them.

Flexibility is one of the benefits that yoga practice can provide.

With more elasticity it is easier to practice new yoga poses, increasing the possibilities of caloric expenditure.

In addition, it is possible to reduce muscle pain and practice other physical exercises more effectively, increasing the chances of losing weight.

Self control

Regular yoga practice contributes to self-control and it is possible to make better choices on the plate.

Without the pursuit of exaggerated pleasure in food or relief from anxiety, the mastery of one’s emotions can bring benefits to the mind and body. It is possible to lose weight with greater attention to food.

Sleep quality

Yoga increases the quality of sleep through the physical and mental relaxation that the practice brings.

Sleeping well reduces the levels of cortisol and adrenaline, hormones released in stressful situations. In excess, they cause fat and fluid retention in the body. Without this retention, it is possible to eliminate a few pounds.

And, finally, a good night’s sleep gives you more disposition in your routine and for the practice of physical activities.

Stress and anxiety relief

Yoga is effective in relieving stress and anxiety, through muscle relaxation, which maintains balanced levels of stress hormones.

This makes it easier to avoid eating anxious, due to stress and anxiety, and it is possible to prevent weight gain.

Breathing and posture are also trained with the positions, improving the blood circulation that brings oxygen to the cells. This process facilitates the release of toxins through sweat.

Muscle strengthening

Yoga can assist in muscle strengthening, through the practice of poses, as each posture works a few muscles. For example, the bridge exercises thighs and glutes, the warrior position tones calves, thighs and hips.

And with regular practice it is possible to strengthen several muscles, helping to burn accumulated fats and toning the body. In addition to having more flexibility, which facilitates exercise.

Physical conditioning

Physical fitness is the physical capacity of the body. Through yoga activity it is possible to develop a better functioning of the organism.

In general, the positions work flexibility, muscle strengthening, breathing control and posture alignment. Thus, bringing greater physical conditioning and weight loss.

Corporal conscience

The practice of yoga contributes to body awareness, being defined by the understanding and recognition of the internal and external processes and movements of the body.

With this perception of the body, attention to the mental and emotional state is also developed. Thus, it is possible to perceive the interconnection between body and mind.

And with this connection it is possible to recognize the need for a healthier diet that influences the performance of the body’s metabolic functions and favors weight loss.

How many calories do you lose in a yoga class?

The amount of calories that is lost in the yoga class can vary according to some factors: modality chosen to practice, physical conditions such as age, weight, illnesses and the regular practice of physical exercises.

In lighter styles, the average calorie expenditure is between 170 to 300 per hour. For example, in hatha yoga that loses about 225 calories, in Iyengar yoga the average expenditure is 175 calories. Already with 1 hour of vinyasa yoga, you can spend 500 calories.

How to lose weight with Yoga?

It is possible to lose weight with yoga in all modalities, but some can generate a higher caloric expenditure.

Therefore, choosing to practice those with the highest calorie burn (dance yoga and ashtanga yoga) can be a good option to lose a few pounds.

It is also worth mentioning that healthy eating is one of the factors that influences the weight loss process.

It must be remembered that healthy eating also greatly influences weight loss.

Hatha yoga

Known as classical yoga, hatha yoga serves as a basis for other modalities. In this style, postures need to be maintained for a few minutes, working on muscle tone and flexibility.

It is generally used in the introduction of yoga for beginners , with a focus on stretching the muscles, without much sweat in class.

With 1 hour of practice it is possible to burn between 175 and 298 calories.

Vinyasa Yoga

In vinyasa yoga, practitioners coordinate their breathing with the movements of the poses, without long intervals between postures, moving from one pose to another.

By having a flow of sequential movements, it can generate the caloric expenditure of 550 calories in an hour of class.

Ashtanga Yoga

Similar to vinyasa yoga, ashtanga yoga also has a flow of movements coordinated with the breath, but there is a specific sequence of positions in it.

The calorie expenditure per hour is 450 to 550 calories, due to the flow of movements without long pauses.

Bikram Yoga

Also known as hot yoga, this style consists of 26 poses done sequentially in a heated room. According to creator Bikram Choudhury, the practice of yoga combined with the temperature of the room helps to burn more calories.

However, research has found that the practice does not have a greater expense due to the heat and the loss is less when compared to other modalities.

In a class of 1 hour and 30 minutes, 330 calories are burned.

Iyengar Yoga

The Iyengar yoga modality is geared towards physical alignment through the positions.

In this style, there is not much movement and it is possible to use accessories such as cushions and chairs that help practitioners to do the poses properly, until they can do it without assistance.

As there is no greater flow of movements and the poses are maintained for a longer time, the average expenditure is 175 calories in 1 hour of class.

Yoga dance

Yoga dance is the most recent form of yoga, created by a Brazilian, Fernanda Cunha. The combination of dance and ancient practice brought more movement and sounds with the new style.

The class starts with slower songs and continues to the most agitated ones, each song works a chakra through the starting position, which can be moved according to the practitioner’s will.

Because it is a freer style, it is possible to burn 300 calories in one class.

What is best for losing weight: yoga or pilates?

Yoga and pilates are two physical activities that bring weight loss in the medium to long term.

Both activities promote physical and emotional well-being, which influences weight loss. Therefore, the choice of activity should occur according to your preference and with medical guidance.

It is also worth remembering that healthy eating is one of the factors that influence weight loss.

What are the best yoga positions and exercises to lose weight and lose belly?

There are yoga positions that can help with weight loss, belly loss and the definition of muscles in the abdominal region. Check out some positions that can help you lose weight.

Tree position

The position of the tree tones the abdomen muscle while working on the body’s balance. In addition to strengthening thigh, groin, torso and shoulders.

  1. To start the pose, stand with your feet together;
  2. Slide the right foot upwards, bringing the inner part of the left thigh, forming a 45 degree angle (if you cannot reach the thigh, support the foot with the shin);
  3. With the left foot aligned forwards and the right knee outwards (towards your right);
  4. After finding balance, put your palms together in front of your chest and breathe twice;
  5. On the third inhale, raise your arms keeping your hands together, focus on a fixed point in front of you;
  6. After exhaling, lower your hands and repeat 5 more times;
  7. After this repetition, change sides and do the step by step with your left foot.
Tree position.

Growing posture

The growing position exercises the abdomen and hips, helping to reduce measurements in that area.

  1. With your feet together and arms at your sides, start the pose;
  2. Inhale and raise your arms above your head;
  3. Exhale and bend your body forward until your hands are on the floor;
  4. Inhale, and when exhaling, position your right foot outward and place your hands between your right foot;
  5. Inhale again and raise your arms;
  6. Exhale and return to the starting position;
  7. Repeat the position 5 times on each side.
Increasing posture position.

Bow position

The arch position works the chest, back and abdomen. In addition to these muscles, leg, arms, neck and shoulders are also strengthened.

As the pose the practitioner exercises a greater number of muscles, increasing the loss of calories.

  1. Start the pose on your knees;
  2. Place your palms against your back;
  3. Inhale and tilt your head forward, resting your chin on your chest and exhale;
  4. Inhale again and lean back by lifting your head, exhale while maintaining balance;
  5. Return to the starting position and repeat 4 times.
Arc position.

Bridge pose

The bridge pose strengthens the hips and spine, toning the region, in addition to stretching the chest and neck.

  1. Start lying on your back;
  2. Flex your legs as you inhale and keep your feet apart when exhaling;
  3. Inhale again, raise your hips and bring your hands together under your body and exhale;
  4. Hold the position and when exhaling remove your hands and lower your torso;
  5. Repeat 4 more times.
Bridge position.

Boat Stance

The boat’s posture strengthens the abdomen and hips.

  1. Lie on your back to start the pose;
  2. Inhale and lift your legs keeping them straight;
  3. Inhale again and hold your legs with your hands on your ankle or knee, if you don’t reach your ankle;
  4. Keep your back straight and your abdomen firm for 15 seconds;
  5. Return to the starting position and repeat 4 more times.
Boat posture position.

Yoga is an activity that brings many benefits in addition to weight loss, such as the mental and physical health of the body.

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