How Many Calories Does Yoga Burn In One Hour? 5 Useful Poses

Find out once and for all how effective this ancient technique is for weight loss!

Reviewed by Anirudh Gupta, Certified Yoga Instructor Anirudh Gupta Anirudh GuptaCertified Yoga Instructor insta_icon
Written by , BA Shirin Mehdi BA Experience: 3 years
Edited by , BA (Literature & Psychology), PG Diploma Arshiya Syeda BA (Literature & Psychology), PG Diploma Experience: 7 years
Fact-checked by , BPharm, Certified Health & Wellness Coach Moksha Gandhi BPharm, Certified Health & Wellness Coach Experience: 2 years

Are you wondering how many calories can you burn in one hour of yoga? Well, we have the answers to all your yoga and weight loss questions right here! Yoga is your best option if you want to lose weight and find peace of mind. The physical and emotional advantages of yoga asanas and meditation practices are numerous. Keep reading to learn more!

Note: Weight loss is a byproduct of yoga rather than its primary goal.

Calories Burned In One Hour Of Yoga

Yoga may help burn calories.
Image: Shutterstock

Jill Lawson, founder of Lawson Yoga, says, “If the method to test caloric expenditure was only based on heart rate, then Bikram and other hot yoga classes might top the charts as the styles of yoga that burn the most calories.”

However, a higher heart rate doesn’t translate to higher calorie burn. Other factors can increase heart rate without any calorie burn.

So, now that we know that heart rate and calorie burn aren’t dependent on one another, let’s look at the different styles of yoga and also note how many calories each style burns.

Usually, performing yoga can help you burn around 100 to 450 calories in an hour, depending on the style, the pose, and the person.

1. Hatha Yoga

Hatha yoga burns 189 calories in one hour
Image: Shutterstock

A one-hour session of this form of yoga helps you burn 189 calories. Hatha Yoga is the most popular form of yoga in the west. It is the basic practice of yoga postures. Although it may seem to rely on continual movement, holding a balanced pose is also an important feature of hatha yoga. It is the best option for people who want to explore yoga, and it can be an invigorating experience as well.

protip_icon Quick Tip
Practicing Hatha Yoga helps improve flexibility in the spine and hamstrings and core strength. Also, it improves range of motion in joints in older adults.

2. Ashtanga Yoga

Ashtanga yoga burns 351 calories in one hour
Image: Shutterstock

It helps you burn 351 calories in an hour. Ashtanga Yoga combines breathing technique with a series of set postures. Ashtanga Yoga boosts arterial health and helps you relax your mind. While practicing it, you need to follow a rigid order of postures. Ashtanga Yoga helps to purify the blood by creating ‘internal heat’ that incinerates toxins and other waste particles in your body.

Gloria Carrara, a blogger, practices Ashtanga yoga that led to her weight loss. She mentions that her daughter went to Mysore to study from a master of Ashtanga yoga. She writes, “When she returned, she started to teach me Ashtanga yoga with an infinite amount of patience and encouragement (i).” She adds, “A year later, I could assist with classes and lead some of them myself. I grew strong and very flexible. My muscles looked leaner and longer and I lost weight.”

3. Bikram Yoga

Bikram yoga burns 477 calories in one hour
Image: Shutterstock

It helps you burn 477 calories in an hour. It is the best version of yoga if you are looking for weight loss. A session of Bikram Yoga can last up to 90 minutes. You need to perform the 26 postures and two breathing exercises, in a heated room to enhance muscle flexibility. The increased sweating will help you detoxify your body.

4. Vinyasa Yoga (Flow Yoga)

Vinyasa yoga burns 594 calories in one hour
Image: Shutterstock

It helps you burn 594 calories. Vinyasa Yoga or Flow Yoga has fluid poses. It involves constant movement and stretching, which ensures that the calorie burn is continuous. Vinyasa yoga isn’t rigid, and it does not follow a predetermined sequence. You can look forward to a different routine every time.

protip_icon Quick Tip
Vinyasa Yoga helps reduce arterial stiffness that comes with age, keeps you active, helps reduce stress, and minimizes the risk of high blood pressure.

5. Restorative Yoga

A person can burn around 240-300 calories in a one hour restorative yoga session depending on the intensity and style. This yoga style focuses on gentle stretching, deep breathing, and calming the mind. It aids stress reduction, improves flexibility, balance, and posture, reduces stress hormones, and promotes overall well-being.

Now that we know different types of yoga, have a look at how hot yoga is different from all of them.

How Many Calories Does Hot Yoga Burn In 60 Minutes?

Hot yoga is practiced in a room heated to around 95-105°F (35-40°C). It intensifies the yoga experience and increases the amount of calories burnt due to the high heat. In a 60-minute session, a person can approximately burn around 400-600 calories. The increased heat makes the body work harder, promoting flexibility and muscle endurance. This induces profuse sweating, aiding detoxification and temporary weight loss through fluid loss.


Remember that the above yoga exercises are just supplementary techniques. You should start slow and steady to get the alignment, structure, and composition of the pose correct to prevent injuries. Yoga is a great form of exercise and does contribute to the weight-loss program. So are you ready to include this one-hour yoga workout in your regular regime? It is a holistic fitness routine for your mind and body.

Infographic: Healthy Snacks To Eat After A Yoga Session

What you consume after an intense, calorie-burning yoga session can also impact the results. Sticking to healthy and nutritious foods to replenish your body without adding extra calories is best. In the below infographic, we have listed the healthy snacks you can have after your yoga sessions. Take a look.

healthy snacks to eat after a yoga session (infographic)

Illustration: StyleCraze Design Team

How many calories do you burn in yoga? Hopefully, now you have got the answer to this question. With the detailed insight from this article, you can now include the various kinds of yoga in your weight loss workout plan as suitable for your desired goals. Maintaining posture, stretches, and timing is important to avoid any strain, pain, or injuries. An hour of yoga practice every day along with a modified diet and lifestyle would boost your metabolism and help you reach your desired weight in a healthy effective way. Additionally, this form of physical activity also promotes mindfulness and improves strength and endurance.

Frequently Asked Questions

Does yoga count as exercise?

No, yoga cannot be considered exercise. It increases flexibility and is an energy-effective activity. However, it does help improve your overall health the way exercise does.

Is it OK to sleep after yoga?

Yes, it is safe to take a nap for 30-40 minutes after yoga. It helps the body to feel better.

Why does yoga burn so many calories?

Yoga burns many calories because it physically demanding and engages various muscle groups and increases heart and metabolic rates. However, the number of calories burned during a yoga session can vary depending on the individual’s weight, and intensity level.

Is 1-hour yoga enough for weight loss?

Yoga can definitely be effective for weight loss, and for the best results, it should be combined with a healthy diet and other forms of exercise.

How many calories do I burn doing yoga for 30 minutes?

Depending on the person’s weight, age, and type of yoga, different amounts of calories can be burned during a 30-minute yoga session.

Which yoga burns the most calories?

Vinyasa yoga is a high-intensity activity, that involves an increase in the heart rate and leads to a higher calorie burn, making it a yoga position that burns the most calories. However, It’s important to keep in mind that the number of calories burned during yoga will vary depending on the person’s level of fitness and amount of effort.

Key Takeaways

  • A one-hour session practicing hatha yoga may help you burn 189 calories.
  • Ashtanga yoga pairs breathing techniques with certain poses to remove toxins and waste from the body.
  • Bikram yoga consists of 26 poses and 2 breathing techniques to increase muscle flexibility and sweating.
  • Vinyasa yoga involves constant movement and may help you burn 594 calories.
  • Start slow and make sure you practice these poses in the right posture to avoid
How Many Calories Does Yoga Burn In One Hour

Image: Stable Diffusion/StyleCraze Design Team

Yoga is an amazing way to stay fit and healthy. Learn how many calories you can burn with yoga in this video!

Personal Experience: Source

Was this article helpful?
Anirudh Gupta

Anirudh GuptaCertified Yoga Instructor

Anirudh has 9 years of experience as a Certified Yoga Instructor – RYT 200 – Yoga Alliance from Yoga Vedanta Centre. His teaching style incorporates the therapeutic principles of healing into the asanas and leaves one refreshed and energized. He teaches in and around South Mumbai, travels for workshops in India and overseas, and is called upon by the full bio

Latest Articles