Yoga burns 150-450 calories per 60-min session depending on style — less than most exercise. But its contribution to weight loss is more nuanced than raw calorie burn.
How Yoga Supports Weight Loss
- Cortisol reduction: Yoga significantly lowers cortisol. High cortisol promotes abdominal fat storage and cravings — this may be yoga's biggest weight loss contribution.
- Mindful eating: Regular practice increases body awareness and predicts healthier food choices.
- Sleep improvement: Evening restorative yoga improves sleep quality — critical for ghrelin and leptin balance.
- Muscle strength: Power and Vinyasa yoga build meaningful strength over time.
Best Styles for Weight Loss
- Vinyasa/Power: 250-450 cal/hour. Continuous flow keeps heart rate elevated.
- Hot yoga/Bikram: 300-600 cal per 90-min session. Requires careful hydration.
- Hatha: Lower intensity; great for building flexibility and foundation.
- Restorative/Yin: Very low calorie burn but powerful cortisol reduction.
Best Poses
Warrior II (glutes, quads, core) · Chair pose (deep lower body) · Plank (full body) · Boat pose (core) · Twisted Chair (core + digestion)
Yoga With Adriene
Adriene Mishler's free YouTube channel has specific weight loss playlists — sessions from 20-45 min requiring zero equipment. One of the best free resources available for beginners.
Apply This: Use our free Weight Loss Toolkit — TDEE, macros, 7-day meal plan and more. No sign-up needed.