Exercise

How to Practice Yoga for Weight Loss

Many people wonder whether yoga is effective for weight loss—or if it’s simply that naturally lean people are drawn to the practice.

The short answer? Yes, yoga can help you lose weight. But not always in the way you might expect.

Yoga and Weight Loss: More Than Just Burning Calories

Some forms of yoga—like Vinyasa or power yoga—are physically demanding, raising your heart rate and burning calories, much like traditional cardio workouts. But yoga’s benefits for weight loss go beyond just calorie burn.

Yoga may support weight loss by:

  • Reducing stress: Yoga helps regulate your body’s stress response, lowering heart rate and blood pressure. This matters because chronic stress elevates cortisol, the hormone that can increase sugar cravings and disrupt appetite regulation.
  • Improving sleep: A 2013 study found that regular yoga practice improved sleep quality. Poor sleep is linked to elevated ghrelin (the hunger hormone), making it harder to manage your appetite.
  • Supporting long-term weight control: A 2017 University of Minnesota study found that overweight young adults who practiced yoga regularly maintained their weight more effectively than those who didn’t. In contrast, the non-yoga group saw increases in their body mass index (BMI) over time.

So, while yoga can help you burn calories, its real weight loss magic may come from improving how your body manages stress, hormones, and sleep—three underrated factors in long-term weight management.

What Type of Yoga Is Best for Weight Loss?

There are many styles of yoga, each offering different benefits. If weight loss is your goal, opt for a more active, calorie-burning form of the practice.

Vinyasa yoga is a top choice for weight loss. It’s fast-paced, continuous, and physically demanding.

“It’s strenuous. It’s cardio-based. It’s literally moving constantly,” says Olivia Young, yoga instructor and founder of Box + Flow in New York.

Often called “flow” yoga, Vinyasa strings poses together in a sequence, creating a dynamic, heart-pumping experience. Styles like power yoga fall under this category as well.

In contrast, Hatha yoga is more gentle and focuses on holding individual poses with rest in between. While Hatha has its benefits—like improving flexibility and reducing stress—it burns fewer calories than flow-based styles.

How Much Weight Can You Lose with Yoga?

There’s no one-size-fits-all answer. Weight loss depends on several factors:

  • Your starting weight
  • Type and frequency of yoga practiced
  • Your overall activity level
  • Your diet and lifestyle

The calories burned during yoga vary based on the style, intensity, and your body size. For the best results, Young recommends doing yoga four times a week, and combining it with other forms of cardio like running or boxing.

And remember: Sustainable weight loss takes time. The Centers for Disease Control and Prevention (CDC) recommends aiming to lose 1–2 pounds per week for lasting results.

Final Takeaway

Yes, yoga can help with weight loss—but not just because it burns calories. It helps your body manage stress, improves sleep, and may even prevent weight gain over time. For the best results, combine a consistent yoga practice (especially Vinyasa or power yoga) with other physical activity and healthy habits.

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