How Many Calories & Fat Does Yoga Burn?

How Many Calories Does Yoga Burn and Can It Help You Lose Weight?

For many years questions have been raised on the effectiveness of how many calories do you burn in a yoga class? Some people think that because this mode of exercise is not fast enough, its capacity to work up the energy and shift the pounds is limited.

Yoga burn program works magic when it comes to tone your muscles. But it also goes beyond that and does much more. Yoga is a proven form of exercise that works both on your mind and body.

Positions and poses such as strengthening and stretching, work in perfect combination, together with deep breathing to give you good relaxation and improve blood circulation.

How Many Calories Does Yoga Burn

Many Hatha Yoga asanas are advantageous to the body health

Hatha Yoga is a section of Yoga that maximizes physical exercise as a way of taking full control of the body and the mind. The main asanas involved in Hatha Yoga aims at the physical workout to help Yoga burn calories.

It’s estimated that an individual who takes avid Hatha Yoga exercise can burn about 400 to 700 calories each hour of practicing Hatha Yoga. The following are the ways to burn calories and improve your overall health in yoga session.

11 Yoga Poses To Burn Major Calories and Fat

Plank Pose To Reduce Belly Fat

This is an ultimate exercise involving an anti-gravitational pose so that all your muscles are subjected to vigorous activity. Plank pose comes with various exercise practices such as adding weight on top of your body, raising one foot, and reverse plank that aims to increase the efficiency of the workload.

So that Yoga can help you burn calories first. For starters, Yoga burns calories effectively if you practice for about 4-6 minutes per day. With time your body adapts gradually, and you can accelerate the timing for faster and better results.

plank yoga pose

Wheel Pose To Naturally Lose Fat-Build Up From Your Oblique Areas

This pose is termed as an aspirational pose, and you need sufficient preparation for it before getting engaged otherwise it might outwit you. Wheel pose is considered the most challenging and hard to practice pose in Yoga.

However, the attention required by this pose leads to an alignment that opens the heart muscles and works entirely on the front muscles of your body. The wheel poses yoga burns calories in the arms, buttocks, legs, heart, lungs, and shoulders.

With wheel pose Yoga, the whole of your body is stretched leading to an increased heartbeat rate. This pose is the best for stretching muscles from feet all the way to the head.

wheel yoga pose

Triangle Pose For Fat Loss

This pose is mainly for stretching the muscles of the thighs and arms. Triangle pose involves standing tall and putting your legs apart along the same line so as there’s a right angle between your legs.

Then while bending towards your left side, lift your right hand to form an obtuse angle with your right leg. Reap the procedure in the reverse positions respectively making sure all your hands are along the same line.

triangle yoga pose

Warrior Pose For Weight Loss

This pose is done by standing in Tadasana, keep your right leg apart by stepping up, stretch your arms upwards, make a right angle with your feet by bending the right knee, and putting the other leg in the right position.

warrior yoga pose

Peacock Pose Fat Loss

Bend down on your knees, stretch your arms against your yoga mat. With the whole weight of your body subjected to your palm, rise and maintain the posture of a peacock. The pose stretches wrists, abdomen, and arms.

Peacock pose is quite tedious for yoga beginners because it entails too much balance and strength.

peacock yoga pose

Chair Pose

Stand straight with your buttocks forming on to the ground. Lift your hands parallel to one another upwards.

To practice the chair pose, you need to get most of your body muscles activated which makes plenty of calories burned in your body.

This Yoga focuses on stretching the muscles of your thighs. It is considered the easiest and safest pose practicable to all the yogis.

chair yoga pose

Grinding Pose For Fat Loss

While seated on a clean yoga mat put your legs apart. Keep your knees straight throughout the process. Join your hands and rotate them along with your legs in a circular motion.

During grinding, this practice poses an extra load on your tummy leading to yoga burning the calories around your stomach.

grinding yoga pose

High Lunge

The high lunge is a strengthening pose. You might have come across this pose in various workout places other than yoga because many people use it for working out for the whole-body fitness.

High lunge needs you to balance since you’re using the ball of your rear foot, and every time you increase your balance to a single pose, your body is subjected to exercise hence burning several calories.

high lunge yoga pose

Sun Salutations For Weight Loss

Sun salutations are a series of about 12 poses combined to help yoga burn calories in the cardiovascular system, shoulders, abs, triceps, glutes, biceps, and calves. The poses strengthen, energize and tone the muscles bringing breath in all your body movements.

inhales are usually seen widely in the expansive pose while the exhales are visible on the concentration. These two practices bring about blood oxidation hence strengthening the lungs.

sun salutation yoga pose


Dolphin pose involves you putting your forearms on the mat. This pose focuses on burning calories in the core, legs, and arms. It stretches and opens the chest plus your shoulders. Since you have to place your forearms on the mat, your triceps also get engaged heavily.

dolphin yoga pose


Primarily this pose is achieved by holding a push up from the low side of it. When wholly engrossed in the pose, you’re required to get most of your muscle’s groups working.

Chaturanga works to ensure your core is contracted, your legs activated, and your arms engaged to keep your elbows at an angle of 90-degrees.

It requires a lot of caution from the practitioner because of its steep and challenging techniques.

chaturanga yoga pose

Ways in Which Yoga Works To Burn Calories and Improve Your Overall Health

Yoga promotes wholesome transformation. As you embark on the yoga exercises, you become changed from inside and out. The sequences have the effect of working on your mind, body, and soul, but you are also let into certain levels of consciousness.

You become disconnected from things that nag at you. You leave behind your ego, which is a kind of selfishness that clings to unhealthy choices and unwise decisions. The liberation you get from the exercise leads you toward making a positive change in all your ways.

Positive changes include having to appreciate your body as a sacred vessel. This then allows you to get rid of any unhealthy foods such as junk food, and alcohol. You then make good choices, inclining towards food that can only fuel and replenish the body.

Yoga burns calories and brings about physical transformation. There are numerous positions that are found in this form of exercise, and they include unlimited flows and sequences. The best thing is that all the postures promote different types of physical health benefits.

The postures are meant to also address a certain level of detoxification as well. Detoxification is quite useful as it works on the purification of both your body and mind. As it does so, it also washes away unwanted junk from the system which often makes you feel weighed down.

Yoga promotes metabolism output. A faster metabolism rate is good as it improves overall body functions. It also means that the body is able to burn calories as quickly as possible, leading to desired weight loss. It is one of the best ways to increase your metabolism rate.

yoga meditation class

The physical postures and poses are instrumental in ensuring optimum heart rate and increasing the metabolism function as well. In essence, here how yoga and by extension metabolism rate helps:

1. Improves digestion-most of the digestive tissues are found in the abdomen area. any yoga poses that target this part of the body works in sync to help the proper functioning of the organs around this area to work as required.

Exercises such as the planks and boat positions are quite effective. the poses that include twisting are what works well to press, and squeeze the digestive track while detoxifying the organs in that area.

2. Improves blood circulation: Poor blood circulation is detrimental and negatively affects the functions of the body as they do not have enough oxygen and nutrients. At the same time, this leads to low metabolism in your body system.

In such cases, the exercises can revive blood circulation quite easily. Combined with both deep and slow breathing, arteries quickly open up, and there is a release pressure. As a result, there is an increase in blood flow and blood circulation.

These sequences of events also allow the white blood cells to move and circulate into the organs quite quickly while functioning as needed.

3. Improves muscle tone: As you go through your poses the body has a way of adjusting and targeting large muscle groups. It also gets the smaller muscles to work in sync to help in achieving each desired position.

outside yoga class

Yoga works by testing body balance, strength, and flexibility. It challenges the entire body into submission. The combined nature in which the muscle groups are working allows the muscles to not only increase in their size but also their density.

Types of Yoga Sequences for Metabolism Sun salutation is what typically starts your sequence and it is a great way to start your body moving. Again, it is what increases the sweating, amount breathing, and metabolism rate.

As you begin on your postures and poses, one thing to keep in mind is to focus on how your body feels in each position. The way in which you move is also important, to ensure that you are making slow movements.

-When you exhale, you release tension, and in effect, the muscles get a good relaxation that they need. The consistency of practice is useful as this increases the desired balance, flexibility and strength.

The great thing is that there are positive outcomes of your poses that work both on your body and your mind as well. If you want to quickly increase your metabolic rate, one of the best ways to go about it is to hold each pose for one breath per movement.

This challenges the metabolic rate and makes it work better.

When you inhale, you feel stronger, and when you exhale, you sink deeper into your posture. You are then able to explore, release yourself and relax as well.

Burning Calories with Yoga Chart

[Chart] How Many Calories Does Yoga Burn

To answer the question How Many Calories Does Yoga Burn? we can say that yoga is known as an effective intervention when it comes to burning calories and improving your muscle tone. Its health benefits are countless and you can be sure of a healthy heart, due to improved blood circulation.

Again, as you twist and sway your body stress hormones like cortisol are decreased and you easily realize improvement in moods. There is evident suppression in appetite, too. Sleep improves and you are able to get more sound sleep.

The health benefits that come with the type of brain and body functions are immense, think of lower tissue inflammation, and lower body weight. Still, there is also a lower risk when it comes to diseases as a result of the overall indulges in yoga.

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