How Many Calories Does 1 Hour of Yoga Burn?

Yoga is an ancient technique suggested by the Rushis to attain peace of mind, well-toned body and also to stay healthy. The yogasanas have got many physical and mental benefits such as weight loss, beautiful face, mental piece and so on…

We’ve already discussed about the Yoga Poses for weight loss on the blog. But, one of our readers asked a question ‘how much fat will I burn by doing yoga?’. So, instead of replying to the email, I thought of answering the question in a detailed way with a separate article and here we are…

BTW, you can practice Yoga while on the GM diet program to lose more weight. However, refrain yourself from doing strenuous exercises in the GYM for the first 3 days of the diet plan.

How Many Calories Does 1 Hour of Yoga Burn?

According to Jill Lawson, the founder of Lawson Yoga, if heart rate is considered a metric in calculating the calorie expenditure, then Bikram Yoga and other hot Yoga classes will be said to burn more calories in an hour of yoga session.

Unfortunately, heart rate can’t be considered as a metric to judge the calories burned, because it can be manipulated (increased) by several means. Even tension can increase heart rate enormously. Since this statement is false, we should look at other means (factors) to find the number of calories burned through yoga.

As a general thumb rule, doing an hour of yoga session can burn around 100 to 450 calories, depending up on the type of yoga, how well it is performed and the person who is performing it.

How Many Calories Do Yoga Burn in 1 Hour Session?

Best Yoga Poses for Weight Loss
Image: Shutterstock

Like said above, it actually depends up on the type of yoga and the way you perform it. Below are a few types of Yoga forms which help you burn more calories than regular Yoga asanas.

#1.Vinyasa Yoga for Weight Loss

Also called as Flow Yoga, this particular yoga form helps you burn around 600 calories approximately in 1 hour session. This technique involves constant movement so that you burn calories continuously as long as you practice the pose. Actually, the performer seems to be dancing when you look at the person doing Vinyasa yoga. It specifically a linking between breath and body movements. Here are the most popular Vinyasa Yoga poses for weight loss.

i) Sun Salutations

An hour of sun salutations will help you burn nearly 500 calories. Sun Salutations or Surya Namaskar include 12 poses, which should be performed in an order. Find the below image that depicts the sun salutations clearly in a sequential order.

Sun Salutation or Surya Namaskar for Weight Loss

ii) Warrior Series

The warrior poses not only target your lower body, but also your entire body. These poses help in strengthening our muscles to a great extent.

There are many benefits of Vinyasa Yoga such as higher heart rate (more caloric burn), building strength & muscles, relaxation, and detoxification.

#2.Bikram Yoga for Weight Loss

If you’re looking for extreme weight loss, then this bikram yoga is for you. It helps in burning around 480 calories per hour. However, one session of bikram yoga lasts up to 1.5 hours. So, considering the different postures (26) and breathing exercises (2) in a heated room, you end up burning nearly 720 calories per 1 session (90 minutes). This yoga technique helps in enhancing muscle flexibility and to detoxify your body due to increased sweating.

Bikram Chowdary has practiced Yoga for long and has modified it to create a unique sequence called the ‘Bikram Yoga’. It consists of 26 postures and 2 breathing exercises that should be performed in a heated room within 90 minutes or 1 ½ hour. These Bikram yoga poses help the muscles to stretch, thereby resulting in healing chronic pains, relieving stress, and detoxification.

#3.Ashtanga Yoga for Weight Loss

Another popular Yoga practice, which is also known as Power Yoga, is a combination of different postures and breathing techniques. You can burn around 350 calories in an hour of yoga session. By performing this power yoga, you can have a relaxed mind and a boost in arterial health. It also helps in blood purification thereby throwing out toxins and other waste materials from your body.

Asthanga or 8 limbed yoga is a combination of body movements and breathing. Each Asthanga pose requires a series of exhalations and inhalations. Although, this technique doesn’t burn as many calories as the other two, you can expect to come out of the class feeling refreshed with strong muscles. The main benefit of Asthanga yoga is it helps in improving your posture and flexibility.

#4.Hatha Yoga for Weight Loss

If you’re a beginner to yoga, then hatha yoga is your best option. This yoga technique includes basic postures where you’ll be holding your balance in those poses for a period of time. An hour of Hatha yoga helps you burn approximately 200 calories.

Yogi Swatmarama, a Hindu sage was the brain behind this Yoga technique. The original version of Hatha yoga include standing on single leg for days, inhaling smoke with your head inverted etc…However, thanks to the western world, the Hatha Yoga technique has been made simpler for overly obese people looking to lose weight. Stress is the main reason for many people to gain weight. Thankfully, this Hatha Yoga practitioners have seen a great reduction in their stress levels, thereby managing to lose weight effectively.


Yoga for weight loss is just a supplementary method and you can combine it with other exercise techniques and proper diet to achieve best results. So, do you have 1 hour spare time in your daily routine? Then, try to incorporate these Yoga techniques to burn more calories, that too without using any weights or dumbbells at the comfort of your home.

Have anyone of you lost weight by practicing Yoga? Do share with us your awesome weight loss journey in the comments below.

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