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How many calories can Yoga burn? Does it really help?

Yoga has been trending over the past few decades and has been a chosen workout even by athletes around the world. Though Yoga has been stereotyped as a slow-paced method to stretch and pose only, it has made its mark in every workout regime. However the real questions are – can Yoga really be considered a workout? Or, how many calories can Yoga burn? There are many such questions that are not so clear even today. Read on to understand how many calories can Yoga torch in reality!

Before we go ahead and analyze the calorie count, it is essential to establish the fact that Yoga was never designed to lose weight. It has a different style of its own and losing weight is just a by-product of practicing it regularly. 

Different types of Yoga and their effect on calorie burn

If you are aware of Yoga, you must have also heard of the different types and methods that it has evolved into. Each of these Yoga types have their own style and intensity and accordingly their effect on the body also tends to vary. Let’s understand the different styles and their intensity to analyze the effect on calorie burn. 

Hatha Yoga

This branch of Yoga has been in practice for a long time now and it majorly focuses on physical postures and breathing techniques. Hatha Yoga is believed to bring in a balance between the sun and the moon forces of life. This is a basic medium where any newbie can join and bring in a discipline in their life. For older adults, this form of Yoga helps by improving their mobility and functionality. On an average, a person weighing 72 Kgs of weight can burn around 170 to 190 calories in a 45-minute basic Hatha Yoga session. 

Vinyasa Flow Yoga

This form of Yoga is more of a contemporary style that was discovered much later. It is more like a yogic dance where you move from one pose to another in a smooth transition and therefore, this is commonly called the Vinyasa Flow too! It is much more intense when compared to hatha Yoga and is more likely suitable for those who want some action. If you are looking to sweat out a little while still bagging in on the benefits of Yoga then this is for you. On an average, a person weighing 75 Kgs of weight can burn around 400 to 500 calories in a one-hour vinyasa Yoga session.

Hot Yoga and Bikram Yoga

This branch of Yoga takes all the laurels when it comes to burning calories. Though there is no evident research that hot Yoga burns the highest number of calories or that it can gear-up your weight loss journey, it is believed that this helps as it makes you sweat profusely. And, technically speaking, sweating translates to burning off calories. Both in hot Yoga as well as bikram Yoga you are asked to practice a series of Yoga poses in a room that is maintained at a particular temperature. Both these forms are quite similar. On an average, a person weighing 75 Kgs of weight can burn somewhere between 400 to 500 calories in a one-hour session of hot Yoga or bikram Yoga! Isn’t it amazing?

Ashtanga Yoga

Ashtanga Yoga is a style that has been popularized in the beginning of 20th Century. Ashtanga as the name suggests has a classification of eight limbs, as suggested in the Yoga Sutras of Patanjali:

  1. Yama
  2. Niyama
  3. Asana
  4. Pranayama
  5. Pratyahara
  6. Dharana
  7. Dhyana, and 
  8. Samadhi

Through these 8-step processes you can achieve a deeper connection with your soul. Some of the practitioners consider this to be a challenging form of Yoga.

On an average, a person weighing 75 Kgs of weight can burn somewhere between 300 to 380 calories in a one-hour session of power Yoga.

Power Yoga

This branch of Yoga is very much similar to the vinyasa flow that we discussed. The power Yoga technique also deals with energetic flow of poses and a vigorous dynamic routine. This is a great addition to your workout schedule if you are someone who is not totally new to exercising. This needs you to have a certain amount of strength and flexibility and plays an important role in improving your strength, flexibility, and endurance. On an average, a person weighing 75 Kgs of weight can burn somewhere between 350 to 400 calories in a one-hour session of power Yoga.

Yin Yoga and Restorative Yoga

Yin and Restorative Yoga styles are way too slow for you to sweat. However, they aren’t a cake walk as they have longer holds and a different set of challenges. Though these styles are not recommended and there is no evident research on how many calories these could burn, experts believe that on a longer duration, these styles are equally capable of rendering similar results to hatha Yoga.

How many calories can you burn off in a 30 to 45 minute Yoga session? 

Though there are a varied number of factors that influence the actual number of calories burned in a 30 to 45 minutes Yoga session, you can still get a decent idea with some average calorie count based on the style of Yoga you choose. Other than the style, factors like nutrition, lifestyles, water, and sleep patterns play a vital role on your weight and health.

How many calories does a one-hour Yoga routine burn?

Most of the Yoga practitioners recommend a one-hour Yoga routine everyday. While sticking on to this practice is good, you might be curious enough to understand how many calories you might end up burning through this one-hour Yoga routine. Just as we mentioned earlier, different types of Yoga branches have different impacts and your lifestyle and consumption patterns also play a major role. Here, we have listed a chart to display the number of calories you could possibly burn through a one-hour Yoga routine. Remember to switch between styles and find the right balance to keep your muscles happy.

How many calories does a 90-minute hot Yoga burn?

A 90-minute hot Yoga session is a literal burn in your muscles. It is not recommended for everyone as the fitness quotient of the individual has to be strictly taken into account. If you are someone who is engaging in a complete 90-minute session then you are likely to burn somewhere between 750 to 830 Calories. However, we also don’t recommend doing this everyday as it might not give the necessary time for your muscles to recoup.


Which form of Yoga can help you in burning the maximum number of calories?

Hot Yoga, power Yoga, bikram Yoga, and vinyasa Yoga are some of the best styles to pick if you are looking for some evident weight loss results in a shorter period. These styles are challenging and dynamic. They can help you in improving your balance, flexibility, strength,endurance, and stamina.

Can you take a nap right after a Yoga session?

Yes, Ofcourse! It is totally okay to sleep and enjoy a power nap before you quickly start with your daily hustle. This even helps the body to restore and perform better.

Is Yoga considered a workout all by itself?

For those of you looking to lose a higher number of Kgs, Yoga in isolation might not be sufficient. But when this is used as an addition to your otherwise active lifestyle and a conscious eating pattern, it can fuel the process quite well.

What should you eat after a Yoga session?

Snacking is where most of you go wrong. After putting in some good effort to burn those calories, it is advisable to choose what you eat wisely. Some of the best foods include mixed nuts, berries, greek yogurt with fruits, smoothies, salads, or protein shakes. 

What are the factors that influence the number of calories burned during a Yoga session?

On an average, a single Yoga session can help you burn somewhere between 180 to 400 Calories. However, the factors listed below can impact the calorie burn to a great extent:

  • Style of Yoga
  • Length of the session
  • Intensity of the session
  • Gender of the person
  • Age
  • Medical background
  • Metabolic rate
  • Lifestyle, and
  • Dietary Consumption

Yoga is an ancient tool with great benefits. Despite the fact these factors play a major role in influencing the calorie burn, you must remember that Yoga has multifold health benefits as well. Yoga promotes better sleep and the right sleeping pattern can also impact your weight loss in an extraordinary way. Studies show that Yoga helps in improving the physiological conditions and as a result promotes weight loss. Therefore, Yoga can surely gear up your process of burning calories to reach your ideal weight.


Now that we know that Yoga does burn some calories, let’s not wait. Start your yogic journey and pick a style that best suits you. Soon you are going to fall in love with yourself and enjoy the magic it unfolds in your life!