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Yoga for weight loss

Practicing yoga encourages physical, spiritual and mental development. Practicing yoga helps to bring out the best in you. you will eventually become the best version of yourself with the help of yoga. 

Yoga is a highly effective option when you want to lose weight. Especially, the more dynamic and active forms of yoga. As a beginner, you can start with the more relaxed forms to understand how it goes. After you are aware of the benefits of yoga for weight loss, you can eventually move on to the more advanced forms so that you can achieve your desired body weight soon. 

Experts say that yoga encourages weight loss directly as well as indirectly. Why don’t you check out for yourself how that happens?

1. Yoga for mindfulness

All the spiritual and mental features and benefits of yoga work together to develop mindfulness. It makes you more aware and focused on various levels. As you become more aware, you will start understanding how different types of foods affect your spirit, mind, and body. 

A study that was conducted a couple of years back came out with the reports that justify the benefits of yoga associated with mindfulness. It will make you more health-conscious and you will be able to resist junk and unhealthy foods.

You will also make sure that you are replacing these foods with healthier options. If losing weight is the main concern, you must come out of your comfort zone and challenge yourself in a lot of ways. 

A study that was conducted in 2017 says that performing even the mildest yoga daily results in other indirect benefits. Such benefits will eventually lead to weight loss. People who were part of this study kept practicing yoga for mindfulness and the results were astonishing. They were calmer and starting resenting to binge eating and also started participating in regular physical activities. 

Also, you must be knowing that you are not to practice yoga immediately after a meal so automatically you develop a habit of binge-control. On the other hand, after you are done with an exercise session, you will prefer unprocessed and healthy foods only. Ultimately, the goal is to completely stay away from unhealthy food. Also, you must chew food properly and not just swallow it. Take your time and eat slowly for proper digestion. 

2. Yoga for better sleep

You will sleep better if you practice yoga regularly. If you have a consistent yoga routine, you will be able to sleep sound and also find it easier to fall asleep. The ideal sleep duration for an average adult is from 6-8 hours every night. 

On the other hand, quality sleep is always connected to yoga for weight loss. According to a study that was conducted by experts a couple of years back had two groups of people. The first group did not sleep properly for 5 days of the week and the other group slept well. When the reports came out, we could see that the first group gained more weight than the other group. Therefore, we know that sleeplessness creates adverse effects on your body weight. 

In 2018, a study was conducted on several people. The result says that people who had practiced yoga Nidra regularly had developed deeper mindfulness. When you do yoga Nidra or a special meditation for sleep and mindfulness, you can set a goal. You can concentrate on the same and this will help you maintain focus. 

When experiments are conducted, results do not come out instantly. It needs a prolonged period of practice to understand the effects of yoga for sleep and mindfulness. Yoga does not mean becoming judgmental about people. It means gaining awareness about your surrounding conditions and understanding how to react to them. 

3. Yoga for burning calories

Yoga is indeed not a hardcore exercise like hitting the gym or aerobics. However, there are specific types of yoga that are more dynamic than the others such as yin and tantra and help you to burn more calories.

The more intense and advanced yoga poses help you to lose more fat and burn some extra calories. They also prevent weight gain. Examples of some of the more intense yoga styles are Vinyasa, Ashtanga, and power yoga. 

You will get a chance to practice power yoga and Vinyasa yoga in some of the best hot yoga studios. The reason that helps you burn more calories as you practice these types of yoga is that they make you keep moving continuously.

When you practice yoga every day, it will encourage the development of metabolism and also tone your muscles properly. Again, restorative yoga is not as intense as the others, it still contributes to yoga for weight loss, especially in women. 

Experts say that restorative yoga helps obese women lose abdominal weight. Several reviews and studies that were carried out have come out with the same results. Yoga is a great way to develop behavioral changes, increasing mindfulness, lowering stress level and ultimately achieving weight loss. As a result, you understand appetite control and control overeating. Studies are still on to prove these findings in a better way. 

Click here to read more about yoga for burning calories. 

When should you do yoga?

You must practice yoga every day to get the best possible results. Also, you must practice the more active and intense types of yoga at least 4-5 times per week. The duration should be a minimum of an hour if you want to achieve a toned body. Do not completely relax on the other days by not exercising at all. 

On the other days, practice the more relaxing types of yoga such as Hatha, restorative and yin yoga. Do not start with advance and intense yoga routine right from the beginning. Start with a lighter form and gradually challenge yourself more. Regular yoga helps you to increase your flexibility, strength and also make your immune against injuries. 

Even if you do not get time to practice a full session of yoga daily, just do 20-30 minutes of yoga to be more active. To bring more variety in your workout session, combine several exercises such as yoga, walking, swimming, cycling and more. Do whatever gives you cardiovascular benefits. Also, bring self-control in yourself. 

Try not to weigh yourself immediately after a workout or yoga session. It is because, right after a workout, you are most likely to lose some of your water weight. What you can do is to weigh yourself before a workout session at the same time every day. 

Basic yoga poses

Check out the following poses to perform every day. 

1. Sun salutation

You should do at least 10 sun salutations every day. now, understand the pace and forms correctly. There are some poses you must do fast and some slow. Again, there are a few positions that should last longer than the rest. See how to do it:

  • Stand straight and slowly lift your arms above your head. 
  • Start a swan dive and bend down. Exhale while you dive to bend forward. 
  • Jump and then step or walk your feet towards the initial position again. 
  • Now you must hold on to this position at least for 5 long breaths. 
  • Now sit on your knees and bring your body lower to touch the ground. 
  • Expand and stretch your legs. Twist towards the ground the top of your feet and then position your hands below the shoulders. 
  • Now inhale and lift to form a typical cobra pose.
  • Exhale and come lower down to form the downward dog face. 
  • Again, hold the pose for at least 5 long breaths

2. Boat pose

The boat pose is a stress buster and involves the whole body almost. It is a great workout pose for your core. For this-

  • You must sit on the floor and put your legs together and extend in front
  • Now bend your knees facing upwards and lift both the legs together. Your shins should be parallel to the ground. 
  • Hold the pose for at least 30 seconds and repeat the pose 5-6 times. 

3. Plank pose

Planks are some of the most efficient and effective positions for weight loss. do a few variations to keep boredom at bay. For this, you must-

  • Lift your heels and step your feet back from a tabletop position.
  • Straighten your body to check your reflection in the mirror
  • The stress will be on your core, leg and arm muscles
  • Hold for at least a minute or more if you can

Challenge yourself and commit if you want to utilize yoga for weight loss and burning calories. You must make gradual and yet modest goals so that you can achieve a super-toned body and de-stressed life. It has a magical effect as you automatically start finding healthy foods and an active lifestyle more attractive. The results of regular yoga practice will have positive results that will last more than weight loss. 

Why is yoga better than another exercise?

First of all, you must understand the fact that yoga is not just helpful for weight loss, it also encourages peace, happiness, and contentment. Nowadays, we all are becoming more weight conscious and are understanding the benefits of fitness better than ever.

There is a rage of various gym groups, yoga classes, and other workout groups. Out of all, yoga must not be confused with the others as it is a much wider concept than just a kind of physical exercise. Yoga mostly consists of different asanas and postures and ultimately a healthier and more active lifestyle. They are different from other exercises in terms of ways to perform and its outcome too. 

Yoga is mostly based on the relaxation of the body and muscles and improvement in the overall balance of the body. All the movements that you perform in yoga are steady and comparatively slow.

Exceptions are of course there but if we talk about traditional yoga practice, they are slower than other forms of exercise. In terms of another exercise, the focus is mainly on burning calories and stretching your limits in any possible way. We do not usually focus on our breathing patterns when we are working out in the gym.

However, it is different in the case of yoga. Yoga focuses not only on the movement of the body but also on encourages proper breathing patterns and de-stressing your body. It is the reason because of which the outcomes of yoga and other exercise are completely different. 

Comparison between yoga and other exercises

In this section of the article, we will compare the effects of yoga and other exercises on different parts of the body. 

1. Muscles

Yoga triggers muscle development over the surface of the bones in your body. It encourages even development by enhancing your flexibility. Yoga is arguably the best physical activity in terms of energy efficiency. 

On the other hand, any other exercise will just focus on enhancing and improving muscle mass. Therefore, the flexibility and length of the muscles decrease and these are not energy-efficient at all. 

2. Heart

Yoga is a great way to de-stress yourself because once you have attained the asanas, the blood flow becomes slower and you go into a relax mode. As a result, your heart works better and does not hold on to any anxiety. 

Other forms of exercise effects differently. They strain the muscles and in turn, increase the stress levels of the body. As a result, the blood flow goes higher and the heart starts pumping faster. Anxiety and stress levels will increase ultimately. 

3. Immune system

The immune system gets a real boost when the ability and functioning of the immune cells improve due to regular yoga. However, the same happens in the case of other exercises only depending on the intensity and duration of your workout session. 

4. Respiratory system

As you already know, in the case of yoga, the body goes on a relax mode despite the workout and so things are easier on the respiratory system. On the other hand, in case of other exercises, you must move continuously and so extra oxygen requirement occurs. The lungs start working harder and there is more stress because the pace of breathing goes high. 

5. Stress level

Cortisol is a hormone that manages stress and anxiety in the body and doing yoga regularly lowers the stress levels. The cortisol hormones occur due to abnormality in cholesterol levels in the body and yoga can successfully control that. 

However, other forms of exercise will increase the levels of cortisol in the body as the body experiences more stress in this case. 

Yoga Vs gym

It is a big confusion about which one is better and more effective- yoga or gym. Here we have an interesting solution for your never-ending problem. We are presenting here, a compact comparison of yoga and gym for you to decide better what you want to choose.

Specifically speaking, yoga benefits the overall body inside out and also keeps your mind and heart-healthy. Most other exercises that you perform in the gym are unable to do so. 

1. Yoga for improvement of the mind, spirit, and body

Yoga indeed tones your body and it does much more than just that. It will bring out the positive person in you and infuse more of the positive spirit. You will find yourself brimming with positive energy once you start practicing yoga daily. while on the other side, working out in the gym means you are solely focusing on the improvement in your physical condition. 

2. Yoga improves the body inside out

All the twisting, folding and stretching benefits several portions of the body internally as well as externally. It benefits the digestive, lymph as well as the circulatory system. Yoga does all the work simultaneously along with building stronger muscles.

Practicing yoga regularly is a great way to detoxify your body and also building more strength in the muscles. While going to the gym means you are just paying attention to cardio boosting and muscle strengthening. 

3. You learn acceptance

It is very important that you feel balanced and beautiful from inside. Body positivity in our minds is more important than anything else and yoga perfectly teaches you this. Yoga is about self-acceptance more than self- improvement. While gym sessions and other crucial boot camps demotivate and force you to feel like you are a loser when you are unable to perform all the tasks. 

4. Focus on yourself

Most of the yoga studios do not allow mirrors. It is because yoga helps you to think and picture yourself in your head. You will keep thinking about yourself and how you are performing the asanas when you are in a yoga session. 

On the other hand, a gym always has mirrors all around you. The purpose of the mirrors is to help you see if you are performing all the exercises accurately. However, we mostly end up checking out what the others in the gym are doing instead of focusing on ourselves. 

5. Get a leaner body

When the muscles stretch during yoga, you will not just lose weight, but also achieve a leaner look. However, in the gym, the use of machines enable us to bulk up and look bigger

Best yoga poses for weight loss

You must start working out with a pure mind and a target to burn calories. You shouldn’t participate in yoga sessions because you have seen someone else. Perform yoga only when you understand the benefits and the choice comes from within.

You will never be able to burn calories if you work out or perform yoga reluctantly. Yoga for weight loss mainly targets to magnify the health of the spirit and body. It encourages you to master your lethargic lifestyle. You must know your body and neglect everything that hinders you from staying healthy.

1. Chaturanga Dandasana or the low plank

If you alter the name of this posture, it appears to be the four-limbed crew pose. In this posture, you must support your body precisely lateral to the ground. You have to adjust yourself with your palms and toes. It is related to a push-up stance.

You will form strong core tissues and abs if you repeat this yoga posture frequently. This will further help you to lose mass as a result. When you balance your body on your palm, there is a force on them. It works to build toned arms.

2. Warrior III or Virabhadrasana C

This posture is an essential part of a sitting of yoga for weight lossFor this, you must stand upright and settle yourself on just one leg. You have to expand your body and have your spine flat. You can examine your attention power whenever you repeat this yoga posture. Virabhadrasana benefits to enhance your energy and entire body balance.

As per Hindu religion, Virabhadra was a fearsome warrior who took birth from a dreadlock of God Shiva. Hence, the name of this posture. The other two previous postures that help to shape your body, particularly the posterior. Yoga means stimulating the mind, the rise of the soul and toiling out of the excess fat in the body.

3. Shoulder stand or the Sarvangasana

The shoulder stand is a posture that makes a part of the Hatha Yoga style. It is a type of superior yoga which has various benefits. In this, you have to raise your frame with your forelimbs and keep it up as long as you can.

Be sure not to turn your neck while practicing this. You must balance your entire body mass on your collars. This, as a result, helps to trim off those excess tires from your belly as well as your neckline.

Doing Sarvangasana daily helps to enhance metabolism and overcomes difficulties such as thyroid and anemia. It aids in decent blood flow and therefore improves metabolism. practicing the shoulder stand posture is remarkably helpful for any sort of respiratory disease.

4. Half boat or ArdhaNavasana

The Half boat works as a mystic tummy reducing exercise. AdhoMukhaSvanasana and Uttanasana are preliminary yoga postures. Assume that you are in a compact ship and you have to pretend like that. It stretches the tummy and so improves the metabolism pace of the body. Belly fat transforms into fibers to grow into abs

Most modern people do this posture as it helps in shaping the body. You should practice yoga daily to revitalize your body. It also supports to cut down undesired fat from the limbs, tummy, wings, and buttocks. You can further stimulate your intestinal muscles, pelvis flexors, and vertebral section. ArdhaNavasana additionally helps to promote absorption and eliminate stress.

5. Side plank or Vasisthasana

When you need to drop weight, nothing can be extra effective than planks. Besides the low plank, it is one more posture that improves your body balance. It further makes your wrists more powerful. This pose emphasizes on some of the special stress points in your body to obtain more flexibility.

You should implement this asana in your everyday yoga regime to get excellent abs. Just get rid of all the extra fat, processed and trash food that you ate at the party last evening. This is not a difficult pose so everyone can practice it with comfort.

6. Lunges or Anjaneasana

This posture is also recognized as ‘crescent moon pose’. You must stand and lean continuously to execute this posture. It helps to stretch the lungs, chest, and shoulders for more flexibility. It enables rejuvenation of the body and shapes it up simultaneously.

You should be concerned about your body, even more, when you are maturing. The yoga pose enables you to maintain fitness while aging. This posture is like a trigger action to keep the knees fit.

to perform this, you must put ahead one leg and lean on it with the help of your hands to form a worship posture. Now you have to get up, rest for a few moments and replicate the same routine with your other leg. As per Hindu belief, Anjaneya was another name of God Hanumana. Therefore, this yoga posture signifies the religious meaning of God Hanumana.

7. Bridge or Setu Bandha Sarvangasana

To practice this posture, you have to recline on the floor and face the ceiling. Keep the legs lateral to each other and raise your body. You must touch the ground and support yourself on your palms and the hands must remain fixed on the floor. It eases the legs when you are much tired. It further helps to eradicate the symptoms of menopause, sinusitis, asthma and so on.

8. The mountain pose or the entire body Tadasana

Tadasana is arguably one of the best yoga poses and is not very difficult also. You should practice this asana every morning for the best results. It is like a great massage for your hands, spine, back and the body as a whole. If you want to increase height, Tadasana is what we recommend the most. Just make sure that you have eaten your last meal at least 5-6 hours before doing this posture

9. Triangle pose or the Trikonasana

The Trikonasana is an ideal option, especially if you are a beginner. The major functions of this asana are that you get a good stretch on the muscles and it helps to strengthen them too. The Trikonasana ultimately develops and improves the overall functioning of your body.

Pregnant women can also practice this posture. Trikonasana improves blood circulation and improves anxiety, stress, and other blood-related functions. Our concentration, focus power, and body balance also improves if we perform this posture every day.

Moreover, it aids the eradication of unwanted fats in the thighs and waist. Like most of the other yoga posture, to perform the Trikonasana also, your bowel must be clear. 

10. The bow pose or the Dhanurasana

When we are talking about yoga for weight lossthe Dhanurasana or Bow pose is highly effective. Performing this yoga pose every day can eradicate belly fat very quickly. It helps to improve the strength and power in the ankles, spinal cord, thighs, abdominal organs, chest, and groin.

It also enhances the functioning of the kidney, the big and small intestines, liver and the pancreas. Yoga is an all-time stress buster and the Dhanurasana is an exclusive variety that helps to release stress and increase flexibility.

Practicing Dhanurasana every day will prevent gastric problems and improve the digestion system too. Performing this asana if you are suffering from headaches or migraine issues is a strict no-no. 

11. Kapalbhati Pranayama

Another yoga for weight loss for beginners’ routine, it is a great way to control breathing and also lose weight simultaneously. Performing pranayama every day will enhance your digestive and immune systems too.

You will just have to do Kapalbhati for 5 minutes and that will be enough to detoxify your body and enhance metabolism. It is a partial cure for disorders such as constipation, thinning hairline, acidity, sinusitis, Diabetes, Respiratory issues such as Asthma.

This yoga for weight loss pose is most effective to cut off belly fat. The kapalbhati is not one of those conventional asanas and it falls under the relaxing asanas category. It must be performed at the very end of all the asanas. 

12. Bound angle or the BaddhaKonasana posture

Sitting for long hours in the office or anywhere else can result in disorders such as sciatica and dysfunctional hips. The nerve that mainly contains sciatica discomfort originates in the lower back and goes till both the legs. If the nerves are exposed to any kind of compression, the pain of Sciatica triggers more. Again, if you keep standing or sitting for a longer period, it can cause increased pain. 

13. Eagle twist pose

Also known as the relaxing pose, this posture is an ideal option if you want to enhance flexibility on both sides of the body. If you have pain in the lower back or any similar portion, this asana works very well. 

14. Headstand or Shirshasana

The headstand is not at all an easy pose and the benefits are a lot many too. Practicing a headstand every day will just not keep you fit. You must also know how it benefits the body as it is said to work well to cure sleeplessness or insomnia.

It helps to lower other spine disorders and increase mental balance. There is an improvement in the blood circulation in your brain and the memory becomes stronger.

If you know anyone around who is suffering from liver problems, headache or improper blood flow, this asana is a great option to get rid of all the problems. You must perform this posture under expert supervision. It can cause severe injuries otherwise. 

15. Wind removing pose or Pawanmuktasana

The Pawanamuktasana is great for weight loss as it eradicates any gas deposition inside the body and ultimately benefits the digestive system. It is moreover a great option to tone down the other abdominal parts of your body.

Strengthening back muscles and back pain removal are some of the other benefits of performing the Pawanmuktasana. Since it is an extremely simple pose, you must perform it daily for the best results. 

Yoga program for weight loss

Have you ever toured the the Yoga burn program? If you have not explored the mentioned website, then you need to without wasting any more time. It is a marvelous website that is a brainchild of Zoe Bray-Cotton in partnership with the Health Solutions Incorporation. The website concentrates on women especially and aims to inspire all women to become healthfuller and fitter. 

This website enables people to become aware of all the advantages of yoga and how it will treat all psychic and physical illnesses. They have autonomous plans and access to their digitized material so you can tone down in all the possible ways. Yoga Burn Challenge further sells yoga-related tools to make your asana sitting more exciting. 

Yoga Burn also consists of premium plans at flexible charges. Therefore, if you are satisfied after experiencing their free programs, you can eventually subscribe and demand more. 

Please note: we are affiliate to Yoga Burn program. 

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Can you lose weight by doing yoga?

Yoga is a diverse zone and it can work for any physical and mental problems. Participation in physical activities is the stepping stone on your fitness journey. As a result, you will get muscle toning, burn calories and stretch your body to become fitter. 

Which type of yoga is the best for weight loss?

Any kind of yoga is directly or indirectly related to weight loss. However, if you want to be more specific, you must practice the Big Three or the Ashtanga, Vinyasa or the Bikram yoga. 

Can yoga help you lose belly fat?

There is simply no shortcut to lose belly or abdominal fat. To achieve a toned belly, you must focus on a healthy lifestyle and work out regularly. If you are not comfortable going to the gym, yoga is a great option too. 

How do I lose 10 pounds in a week?

It is possible to lose 10 pounds in a week if you follow some strict rules. You have to shift to a no-carb and high-protein diet. Next, you must avoid junk and overcooked foods. Last but not least, do intermittent fasting and practice intense workout. 

How can I lose 30 pounds quickly?

It is difficult when your target is high but it is surely achievable if you have that amount of dedication. To lose 30 pounds quickly and within a given deadline, measure your calories, sleep well, drink water, cut off carbs and eat more proteins and fibers. More importantly, participate in intense workout sessions. 

How can I lose 10 pounds in 10 days?

There are some basic rules to lose weight quickly and you must follow those to achieve your target. The 3-fold rule here is to cut off carbs and shifting to fibers and proteins, avoiding processed and junk food and finally, working out hard daily. 

How can I lose my stomach fat?

Stomach fat is stubborn but there is nothing you cannot achieve. Follow basic health and diet rules to reach your goal. Try to avoid carbs and replace them with fibers and proteins, avoid rich, oily and junk food. Finally, workout rigorously and also sleeps well. 

How can I lose 5 pounds quickly?

The first 5 pounds can be achieved quickly with some easy tips. For this, you must cut down on carbs, processed food, and soda. It is better if you can do intermittent fasting and also measure your per day calorie intake. Again, do an ample amount of cardio and strength training to lose weight faster. 

How can I lose fat quickly?

Leading a fat-free life is what we should aim for ourselves. Achieving anything requires patience and a lot of dedication and weight loss is not an exception here. Lead a healthy lifestyle, work out well and stay away from junk and unhealthy food. All these wills eventually burn down the extra fat in your body. 

Introduction for burning Calories with Yoga

Yoga for burning calories is probably the easiest, safest and healthiest way to get fit permanently and eradicate all the mental and physical problems. What you must do is 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 body, soul and mind.


Yoga organizes the functions of the entire body and soul and also keeps you away from anything unhealthy or negative. An unhealthy lifestyle and negative situations will always pose as disturbance for you and yoga keep 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 also 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 the benefits they will obtain 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 towards 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 be of any help when you want to lose calorie and shed some extra pounds. You need 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 times, yoga is not a very 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 the ability of body weight balance, and leave a positive impact on your mind. Therefore, yoga is a great option for overweight people as well as the ones who have normal weight but just 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 are working out in a gym. While traditional methods of burning calories mean extensive diets and crucial exercise sessions, yoga is a much more relaxing option which requires compassion, friendship, and understanding. 


If we consider the emotional quotient of yoga, 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 burn calories per hour

Yoga and the WHO (World Health Organization)

Exercise and other physical activities are of utmost importance to the 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 the World Yoga Day. There is a vital link that connects everything starting from healthy lifestyles, public and individual health and physical activities. WHO works to make people aware of the benefits of yoga and how it can help to 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 types of yoga including Hatha yoga, Vinyasa yoga, Ashtanga yoga, Bikram yoga, Iyengar yoga, Power yoga and more. The following is a list of all the different types of yoga for you to understand the meaning and difference of these.

1. Hatha yoga

According to Sanskrit script, the sun is the ‘ha’ and moon is the ‘tha’. Hatha yoga is comparatively slow speed and gentle. Also, it is 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 to combine 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 by the performance of the complete sun salutation or Surya Namaskar 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 and this 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, just 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 just 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-

  • 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 from https://www.healthline.com/health/how-many-calories-does-yoga-burn.

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 yourself and trust yoga. To make things easier for you, we are listing over here 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 very basic 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 so that there is a 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. You must hold 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:


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 kind of 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 as the ‘downward dog pose’. The Adho Mukha Svanasana is one of the weight-focusing poses. You must bear 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 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, you should work under the guidance of a professional instructor as she will guide you perfectly for an injury-less session.

Ardha Pincha Mayurasana

You can also call this asana as 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 combine both stretching and balancing. In this, you have to stretch your muscles nicely and also learn how to balance your body weight. Practicing the upward facing dog pose will help to shed the fat in your arms and also tone down your arms, triceps, and biceps.


Precautions for you:


Again, shoulder and neck injuries including stiff neck is not a good sign. So, you must avoid 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


Just like the previous asana, you must not perform this asana also 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 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 sheds 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 you are suffering from disorders such as hernia, migraine or blood pressure, you must not perform the fish pose.


How to perform?


Anantasana is the 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 kind of problem in your hips or neck, you should perform this posture only 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 in your feet together and hold them with the hand, the knees will stick out on 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 as the garland pose. When you sit for long hours especially in the office, the fat deposition mostly takes place in the lower part of the body 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?


The half frog pose, as we call it is a part of advance yoga for weight loss and you will get magical results when you perform this. You get a stretch in the quadriceps, hips and the 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 very basic yoga pose.


Precautions for you:


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


Yoga program

Have you ever visited the Yoga Burn website?  If you have not visited this website, then you should do it without waiting. This is an amazing website that suggest 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 the benefits of yoga 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 level of intensity of the yoga session.

2. Does hot yoga burn calories?

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


Suppose you are performing 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 a lot of 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 the duration of a session.

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 for 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 that 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 so 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, avoiding foods and beverages containing artificial sweeteners, eating a high protein low carb diet and consuming enough amount of 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. You can, however, 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 the gym gives rise to pains and aches and yoga helps to reduce 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 be able to 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 a lot of 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. 

What is Tantra Yoga?

Tantra Yoga definition composed of two words: tattya and mantra. The former refers to a science of cosmic principles while the latter refers to the science of mystic sounds and vibrations. Looking at these two definitions, we can define Tantra as an act of applying cosmic sciences with the goal of attaining spiritual ascendancy.

About Yoga health benefits

We have all heard that practicing yoga is an important activity for our health. Yoga improves our flexibility and stability and helps us relax. Beyond these well-known benefits of yoga, there are many extensive benefits that contribute to our overall mind, body, and spiritual health. This essay on the benefits of Yoga list the top 15 Yoga health benefits and Yoga therapy contribution to mental health.

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