power yoga


Introduction for burning Calories with Yoga

Yoga for burning calories is probably the easiest, safest, and healthiest way to permanently fit and eradicate all the mental and physical problems. You must practice the yoga routine every day without fail and focus mainly on your breathing. The functioning of the components of the body functions well if you practice yoga. The body’s components include the body, soul, and mind.


Yoga organizes the entire body and soul’s functions and keeps you away from anything unhealthy or negative. An unhealthy lifestyle and negative situations will always pose a disturbance for you, and yoga keeps all of these at bay.


You will be able to retain maximum levels of knowledge, inner peace, and health. Yoga gives us good health that satisfies our physical needs. On the other hand, knowledge satisfies all the psychological requirements, and finally, our spiritual cravings are fulfilled through spiritual needs.

Why do you need yoga for burning calories?

When you practice yoga every day, all the mental and physical ailments stay away from your body. You are, therefore, at a lot of relief and peace. Your muscles and body strength and you achieve ultimate well-being when you practice yoga postures daily.


Yoga for weight loss also makes you sharp, more intelligent, and more attentive as you can achieve a state of mental stability now like never before. As a result, you achieve more well-being socially because you become a more helpful and friendly person.


Moreover, you become calmer and more peaceful because now you are more focused and attentive. Practical philosophy is another name for yoga, and it develops self-awareness and self-discipline if you practice it regularly.

How many calories burned in yoga

Who can practice Yoga?

You can practice yoga for burning calories every day irrespective of your age, health conditions, religion, or more. Yoga improves power and discipline, and so you can live a healthy life minus all the mental and physical problems.


Famous and eminent people are now promoting yoga at global forums to make more people aware of their benefits by practicing yoga regularly. It is impossible to count all the benefits of yoga.


It is like a boon on the human race that can keep all of us away from negative thoughts, stress, and other physical and mental disorders. You are now closer to mental clarity, positive thoughts, and overall well-being.

How yoga can help you to burn calories?

Some people have gone through weight issues throughout their life. Usually, people resort to on and off dieting, and it is not a very healthy idea. At times, leading an active life may not help when you want to lose calories and shed some extra pounds. It would help if you had a new routine and a brand-new workout plan. Yoga for weight loss is a great way to transform yourself. 


Yoga includes pranayama, mindfulness, counseling, and more. It is true that most of the time, yoga is not an ideal option when you are considering weight loss. However, recent studies indicate the fact that yoga triggers mindful-eating and weight loss. Yoga is a combination of self-acceptance, inward reflection, and body awareness.

These are natural yoga health benefits that will further enhance body weight balance and leave a positive impact on your mind. Therefore, yoga is a great option for overweight people who have normal weight but try to keep fit.


Yoga is basic and not as glamorous as working out in a gym among all the glitz and posh machines and people. However, yoga for burning calories has a long-lasting effect on the mind and body that is otherwise impossible if you work out in a gym. While traditional burning calories mean extensive diets and crucial exercise sessions, yoga is a much more relaxing option that requires compassion, friendship, and understanding. 


If we consider yoga’s emotional quotient, you will be happy to know that yoga gives you so much peace that you can do some in-depth thinking. As a result, you will be able to reach the root of the excessive weight gain.

Yoga and the WHO (World Health Organization)

Exercise and other physical activities are of utmost importance to well-being and health. So, yoga is the best option to stay healthy and mindful. The basic factors of staying healthy, as per the WHO, are some of the most basic things that we all can follow.


For example, staying away from tobacco, stay hygienic, and keep your surroundings clean. Most importantly, exercise for at least some time, no matter how busy your day is. Click here for more information about the link of WHO with yoga.


WHO is now voluntarily supporting fitness and yoga enthusiasts on the special occasion of World Yoga Day. There is a vital link that connects everything, starting from healthy lifestyles, public and individual health, and physical activities, which makes people aware of the benefits of yoga and how it can help heal you from within. Moreover, yoga is so powerful that it has reportedly helped in lowering the mortality rates.

What is the difference between different methods of yoga for burning calories?

Yoga is gaining more popularity in the Western part of the world at present. The number of yoga classes all over the world is increasing rapidly. Also, there are different yoga types, including Hatha yoga, Vinyasa yoga, Ashtanga yoga, Bikram yoga, Iyengar yoga, Power yoga, and more. The following is a list of all the different yoga types to understand the meaning and difference between these.

1. Hatha yoga

According to Sanskrit script, the sun is the ‘ha,’ and the moon is the ‘that.’ Hatha yoga is comparatively slow and gentle. It is also an ideal way to start for beginners who do not know anything about yoga postures. Just like any other kind of yoga, Hatha yoga is great for combining the positive energies of the mind, spirit, and body.

2. Power yoga

Power yoga is a kind of fusion yoga that takes influence from Western culture. It is not one of the conventional yoga classes like an Ashtanga yoga class. A power yoga class includes non-stop yoga poses so that you can sweat out all your calories.


3. Iyengar yoga

Based on the principles of B.K.S. Iyengar, this type of yoga focuses more on the correct forms and postures of the body. Iyengar yoga will push you to hold a particular posture for some time, unlike power yoga, in which you keep on shifting poses in seconds. The use of straps and props is a common practice in Iyengar yoga. Such elements make sure that your body stays stiff and aligned.


4. Vinyasa yoga

It is a dynamic form of yoga that focuses not just on body postures and movement but also the breathing patterns. The practice of Vinyasa yoga starts with the complete sun salutation or Surya Namaskar performance, and then you move on to some more stretching. There is a counter pose for each different pose throughout the process.

5. Bikram yoga

Also called “hot yoga,” you must perform Bikram yoga in a hot room turned on to 105 degrees that must be at least 40% humid. A complete session of Bikram Yoga includes 26 different yoga postures, and the high temperature helps to ease muscles and loosen them. Moreover, you will sweat a lot during a Bikram yoga class, which helps to detoxify your skin and body well.

6. Tantra yoga

A part of Tantric practices, tantra yoga involves the softer energies inside the body to improve physical well-being and the spiritual wellness of the body. When you explore such practices, you are sure to find new dimensions of your life and the world as a whole.


Moreover, yoga is not rocket science, so if you are new to the whole thing, try out every type of yoga and see which one suits you best. There are no hard and fast rules that you must follow regarding yoga. You can go to all the variety that you want. Otherwise, you can make a routine in which you can include a little bit of every type.

How many calories do you manage to burn while doing yoga?

One whole session of yoga can burn about 180-450 kcal. The rate of burning mostly varies due to certain factors such as as-

  • The kind of yoga you are practicing
  • Duration of the class
  • The intensity of the yoga session
  • Your sexual orientation

Your weight is also a big influencing factor due to which the rate of calories you burn varies. For example, if you weigh 160lbs, you will burn about 180 kcal by practicing basic yoga for just an hour. Check out the specific calculations of how yoga burn calories per hour here.  

The other activities and calories burnt according to those are-

  • Golf- 330kcal (includes carrying clubs and walking)
  • Running- 590kcal (1 hour @ 5mph)
  • Swimming- 510kcal (freestyle for 1 hour)
  • Aerobics- 180kcal (1 hour)

Best positions for yoga to burn calories

If you are tough and highly determined to lose weight, nothing can work as well as yoga. When you are done with every type of diet, gym, machines, workout videos, and everything else, relax, and trust yoga. To make things easier for you, we are listing the different types of yoga that are ideal for burning calories.

1. Facial fat

Start your yoga routine by working out for a couple of minutes to shed your facial fat. The following few are specifically targeted to reduce facial fat.


How to perform?


Simhasana tones down the facial muscles, and you can perform this when you want to eradicate stress from your mind and body. The lion pose or the Simhasana is a fundamental yoga posture, and you do not need to be an expert to perform this one. People of any age can practice Simhasana as it is easy and helpful. 


Try sitting in a lion pose and then bend a little forward. Next, stick your tongue out to slight pressure on your facial muscles, spine, and thorax. It works very well in case of your double chin, and you will see how it vanishes if you practice Simhasana regularly for a considerable period.


Precautions for you:


Luckily, there are zero risks when you perform Simhasana. The best part is, if you find it difficult to sit on the floor, you can also practice this asana by sitting on a chair.

Jalandhara bandha

How to perform?


Thyroid patients must practice this asana as it works very well for them. It is also not very difficult, and so anyone can perform it. Just bend your face and try to touch your chest with your chin. It would help if you held your breath while doing this. The chin should ideally be between both sides of the collarbones. Jalandhara bandha is good for neck pains and also for a proper jawline.


Precautions for you:


For people who suffer from breathing issues, you must perform Jalandhara Bandha under expert or professional supervision. Do not try to practice this posture if you have any heart disorder or high blood pressure.

2. Arm fat

Now that you have finished the postures to shed all those extra fat from the face, it is time to move on to the arms. The following are the yoga postures ideal for the fat in the arms.

Adho Mukha Svanasana

How to perform?

You can call this asana the ‘downward dog pose.’ The Adho Mukha Svanasana is one of the weight-focusing poses. It would be best if you bore the weight of your upper body on your arms. Performing or practicing this asana is an excellent option for toning your biceps and arms.


Precautions for you:


Practicing this yoga posture is a strict no-no if you are experiencing carpal tunnel syndrome.


Chaturanga Dandasana

How to perform?


The other names of the Chaturanga Dandasana are the lower plank pose or the four-limb staff pose. When you practice this pose, you must keep your core intact and then balance the whole body on your arms. Your body will be in the air, and in this way, you will strengthen your triceps and biceps.


Precautions for you:


Performing the low plank pose is not good if you have a hip or shoulder injury. Moreover, it would help if you worked under a professional instructor’s guidance as she will guide you perfectly for an injury-less session.

Ardha Pincha Mayurasana

You can also call this asana the dolphin pose, and you need to keep your arms on the floor as a base. Next, lift your upper body and balance it on the arms so that you can stay afloat. The Mayurasana will tone and strengthen your biceps, arms, and triceps. It is a basic type of yoga posture, and anyone, irrespective of age or physical condition, can do it except for a few injuries.


Precautions for you:


The Dolphin pose is not very difficult, but it is better that you do not practice this if you have shoulder or neck injuries.

Urdhva Mukha Svanasana

How to perform?


Urdhva Mukha Svanasana is also called the upward facing dog pose and combines both stretching and balancing. In this, you have to stretch your muscles nicely and learn how to balance your body weight. Practicing the upward facing dog pose will help shed the fat in your arms and tone down your arms, triceps, and biceps.


Precautions for you:


Again, shoulder and neck injuries, including stiff neck, is not a good sign. So, it would be best if you avoided these types of postures in such physical conditions.

3. For the upper back and shoulders

Now we are moving further down to tone down the upper back and shoulders. The following yoga asanas are the most ideal for the shoulders and upper back.


How to perform?


Bharatvajasana is also known as the twisted seating pose. This is a little above the basic yoga postures, and so you can state the Bharatvajasana as one of the intermediary poses. However, it will not take you much time to master the twisted seating pose if you practice it daily. You will become more flexible, and the shoulder blades and upper body weight will also reduce when you practice Bharatvajasana regularly.


Precautions for you:


You must not perform Bharatvajasana when you are menstruating, or you have insomnia or headache.

Ardha Matsyendrasana

How to perform?


In this pose, you have to move your neck, shoulder, and spine together, and there is an intense twist on each side at a time – the Matsyendrasana tones the upper body, sides, and abdominal muscles.


Precautions for you


Like the previous asana, you must not perform this asana during the period of menstruation, headache, and insomnia.

4. For your belly


How to perform?


We call the Naukasana as boat poses in simpler English, and you will look like a boat or see-saw when you are performing this asana. In this asana, the belly or midriff will become the base, and you will balance both sides of the body on it. It will put pressure on the midriff, and those flaps will vanish soon. You can also get amazing abs if you practice this pose regularly.


Precautions for you:


This asana is strictly prohibited if you are experiencing spinal injuries, insomnia, or a hernia.

Matsyasana or fish pose

How to perform?


The fish pose includes stretching all the organs and your body as a whole, including the thighs, intestinal muscles, hips, and more. All the yoga postures, including this in which there are intensive stretching, shed the calories and fat that get settled in some of the prominent sections of your body, including the thighs and the tummy.


Precautions for you:


When you are menstruating or suffer from disorders such as hernia, migraine, or blood pressure, you must not perform the fish pose.


How to perform?


Anantasana is Vishnu’s couch pose and is extremely easy to perform. You will see magical results if you practice yoga for weight loss daily. In this posture also, you need to stretch your body and shift sides. Those love handles will vanish soon, and the Anantasana also helps in proper digestion and improvement in your blood circulation.


Precautions for you:


If there is any problem in your hips or neck, you should only perform this posture under expert supervision. Doing it all by yourself may cause sprains or injuries that may also last long.


How to perform?


The cobra pose or the Bhujangasana is a pivotal part of the sun salutation or the Surya Namaskar. Bhujangasana is an elegant yoga posture that forms a part of yoga for burning calories. You get a stretch in the abdominal section of the body, and the belly fat also goes away if you practice such intense positions.


Precautions for you:


Hernia and pregnancy are the only restrictions when you want to perform this asana.

5. Thigh fat

The following yoga asanas are for the thighs mainly.

Baddhha Konasana or the Cobbler Pose

How to perform?


Another pose of yoga for burning calories this posture is a part of Pranayama. It is also called the butterfly pose because it looks like a butterfly fluttering wings when you perform this pose. 


In this, you have to bring your feet together and hold them with the hand; the knees will stick out in both directions in a folded manner. Now start moving the legs up and down to look like the wings of a butterfly. The pressure falls on the thighs, and the fat there vanishes soon.




This pose is a big no-no during menstruation and if you have knee problems.


How to perform?


You may also call this the garland pose. When you sit for long hours, especially in the office, the fat deposition mostly occurs in the lower part of the body, which means the abdomen and the lower belly. Malasana helps to reduce this fat. The thighs, hips, muscles, and groins get a good stretch when you perform this yoga pose. Therefore, the outer and inner thigh region looks good and toned.


Precautions for you:


You must not perform Malasana if you have hip or knee pain.


How to perform?


The crescent pose or the Anjaneyasana is another version of a lunge pose. It stretches the hamstrings, legs, and thighs and helps to tone the muscles in these sections. The pressure is put on every part, starting from the hips to the ankles. It makes you more flexible, reduces fat, and also helps you to de-stress. Now you know how yoga to burn calories also works for your mental health.


Precautions for you:


High blood pressure and certain injuries in the knees are the restrictions when you want to perform this position. A few people cannot perform this pose also if they are suffering from shoulder or neck injuries.

Ardha Bhekasana

How to perform?


As we call it, the half frog pose is a part of advanced yoga for weight loss, and you will get magical results when you perform this. You get a stretch in the quadriceps, hips, and thigh muscles. You will get more flexibility or energy, and there will also be an improvement in blood circulation.


Precautions for you:


The asana is a big no-no if you are suffering from back, shoulder, or neck pain.


How to perform?


You have to stretch your spine and back and bend your body to perform this asana that we also call the Big Toe pose in yoga to burn caloriesYou don’t need to be able to bend your whole body in the beginning only. It will take time to become flexible and bend the whole body. However, it is an easy and fundamental yoga pose.


Precautions for you:


Anyone can perform this pose, but beginners should not stress more and try to take it easy.


Best Yoga program

Have you ever visited the Yoga Burn program?  If you have not visited this website, then you should do it without waiting. This amazing website suggests a great program that is a concept of Zoe Bray-Cotton in association with the Health Solutions Incorporation. The program focuses on females, especially, and they aim to encourage all women to become healthier and fitter. 


The Yoga Burn program makes people aware of yoga’s benefits and how it can heal all mental and physical ailments. They have free programs and access to all their digital material so that you can shape yourself in the best possible ways. Yoga Burn Challenge also sells yoga equipment to make your yoga session better and more interesting. 


They also have premium programs at reasonable costs, and so if you feel good after watching their free programs, you can subscribe for more. 

Note: we are affiliate with this program. 

hot yoga burn calories
Burn calories with yoga - click the image for more details

Final thoughts

Yoga is not just exercise; and it is a way of living and healing. Practicing yoga every day will make you happy, healthy, fit, and more at peace. This article is all about yoga for burning calories. So, get fit and lead a happy life.


1. How many calories does yoga burn?

Performing one yoga session will burn about 180-460 calories, and that depends on various factors. The factors influencing yoga include the length of the session, the type of yoga, and the yoga session’s intensity.

2. Does hot yoga burn calories?

Performing yoga in a hot room, which is also humid, will help burn several calories. As you increase the temperature by 9 degrees every time, you will burn about 10 calories extra.

Suppose you perform the softest form of yoga or the Hatha-style yoga in a hot room of up to 70 degrees for about an hour; you will burn at least 190 calories. Now, if you increase the heat to 88-90 degrees, the complete calorie exhaustion will also trigger up to at least 210 calories.

3. Do you burn calories with yoga?

The dynamic, active, and tough yoga styles help a lot to burn several calories. Performing such yoga styles daily will restrict excessive weight gain. While, on the one hand, restorative yoga is not one of the most effective styles for weight loss, it still works a little bit to lose calories. Restorative yoga may not be extremely quick on the body, but many overweight females have said that performing restorative yoga has worked well, especially on the abdominal fat.

4. Does yoga burn calories and fat?

Yes, yoga does burn calories and fat, mainly because yoga keeps you moving continuously. Therefore, performing yoga every day can help you lose a considerable amount of weight. Practicing yoga every day will help in toning your muscles and improving your metabolism.

5. How many calories do I burn doing yoga?

We know that performing yoga is very helpful, but burning calories depends on several factors. The number of calories you will burn while performing yoga depends mainly on the yoga type, intensity, and session duration.

6. How many calories do you burn doing yoga for 30 minutes?

It is important to stay dedicated to your yoga routine. Performing 30 minutes of yoga works much better than doing nothing. With intense yoga continuously, 30 minutes will burn almost 90-150 calories.

7. What type of yoga burns the most calories?

There are several kinds of yoga and postures for yoga that help in weight loss. Out of all of these, power yoga helps to burn the greatest number of calories.

8. How many calories do you burn in yoga?

The number of calories you will burn by performing an hour of yoga varies according to several other factors. For example, if you practice power yoga for 60 minutes straight, you will successfully burn about 200-600 calories.

9. Which kind of yoga is best for weight loss?

As said earlier, power yoga burns as much as 600 calories per session and is considered the best out of all types of yoga.

10. Can you lose weight doing yoga?

Yes, you can lose weight if you perform yoga daily. Yoga includes doing continuous and intense workouts. Be it restorative or any other form of yoga; you can lose a considerable amount of weight if you practice yoga daily.

11. How can I reduce my stomach fat?

The most effective ways to lose stomach fat are to exercise or practice yoga every day, avoid foods and beverages containing artificial sweeteners, eat a high protein, low carb diet, and consume enough fiber.

12. Can yoga help you lose belly fat?

You must know that you require a lot of dedication to lose weight irrespective of the body fat. Especially abdominal fat and belly fat are two of the most stubborn. However, you can reduce belly fat with a healthy lifestyle, proper diet, and regular yoga.

13. Is yoga better than the gym?

To put it most simply, yes, yoga is better than the gym. The major point that will justify the argument is that the gym gives rise to pains and aches, and yoga reduces them.

14. What are the disadvantages of yoga?

No exercise is perfect, and yoga is not an exception, of course. However, yoga has much lesser complications in comparison to other exercises. The major disadvantage of yoga is that everyone cannot perform without planning. There are yoga poses that need precautions, and you may not perform them in certain physical conditions.

15. Can yoga get you in shape?

Yoga is a good way of doing stretching exercises, and thus you get an enhanced motion. Also, yoga cannot be compared with aerobics or gym workouts; some forms can make you sweat. For example, power yoga is a very active and intense form of yoga that burns many calories and thus gets you in shape.

16. Will yoga make me toned?

Yoga will surely give you strength and muscle definition. It is a way of doing cardio with the help of your body weight. However, yoga is an ideal way to tone down the body and may not be suitable for people who want to bulk-up.

17. How many calories does Vinyasa yoga burn?

Vinyasa yoga may burn a considerable number of calories, and this varies mainly on your weight. For example, if a woman weighs around 150LBS, an hour of Vinyasa yoga will burn about 580-600 calories. 

Subscribe To Our Newsletter

Subscribe To Our Newsletter

Join our mailing list to receive the latest updates from "East Asian Cultures".

You have Successfully Subscribed!