Does Yoga Burn Fat? (5 Poses For Burning Extra Calories)

Yes, doing yoga can help you burn fat. But you won’t burn as much compared to intense cardio or weight training.

However, yoga is the perfect option for those looking to exercise without putting any strain on their joints.

And while yoga won’t burn as many calories as running or lifting weights, fat loss isn’t necessarily out of the picture.

Yoga can help you shed a few pounds if you do it right.

Here are some of the potential weight loss benefits of doing yoga:

Yoga is a great way to develop overall upper and lower body strength without any equipment.

It helps you build and tone muscles using your own body weight and resistance.

A 2015 study found that 20–30 minutes of daily yoga can significantly improve muscle strength and endurance [1].

And since muscle is more metabolically active than fat, the more of it you build, the more efficiently you’ll be burning calories [2].

Improves Sleep Quality

You won't burn fat as efficiently if you’re not getting enough sleep at night.

A 2012 study found that quality sleep improves fat loss and metabolism, helping you shed pounds faster [3].

Another research shows that sleep deprivation can lead to weight gain [4].

And since yoga has been shown to improve sleep quality, practicing it daily might benefit fat burning in the long run [5].

“I noticed a lot of differences in myself in terms of sleep quality, appetite and mood. I learned that yoga is so much more than the exercise component that it is commercially seen as in the U.S.”

- Dr. Ann Caldwell, PhD

It might not be as intense as running, doing HIIT, or weight training, but yoga does expend caloric energy.

Yoga styles like Ashtanga or Vinyasa yoga (power yoga) are highly intense and vigorous.

These yoga styles may elevate your heart rate and burn about 400–600 calories per hour.

This is one of the reasons why hot yoga classes have become a popular trend these days; they raise your heart rate, expend calories, and promote flexibility.

If power or hot yoga is too intense, you may also try hatha yoga — gentle poses and stretching — which requires less physical exertion. Just focus on large muscle groups so you can burn more calories.

Decreases Stress Levels

Many people practice yoga for its therapeutic effects.

Stress management is tied to weight loss; the better you manage your levels of stress, the easier it is for you to lose weight [6].

Studies show that yoga not only builds muscle and improves flexibility but improves your mental health by managing stress, anxiety, depression, and overall quality of life [7].

Helps With Mindful Eating

What you put on your plate might be more important than what you do on a yoga mat.

Regular yoga practice has been linked to mindful eating, and people who eat mindfully are less likely to end up obese [8].

“From curbing emotional eating to getting the most out of a workout, the ability to be fully present and enjoy the full strength and capacity of your mind and body working together is the key reason yoga supports weight loss.”

- Rebecca Pacheco, Author, Yoga & Meditation Teacher