Yoga is widely known for its benefits to the mind and body—offering everything from improved flexibility and balance to reduced stress and anxiety. But for those who are also focused on fitness and weight management, a common question arises: How many calories do you burn in yoga?

The answer isn't one-size-fits-all. The number of calories burned during a yoga session depends on several factors, including the style of yoga practiced, the intensity of the session, your body weight, age, gender, and fitness level. Let’s break it all down.

Factors That Affect Calorie Burn in Yoga

• Style of Yoga
  
  

• Hatha Yoga: This gentle and slow-paced practice is great for beginners and relaxation, but it’s on the lower end of the calorie-burning scale. On average, you can burn around 150–200 calories in a 60-minute session.
  
  

• Vinyasa Yoga: Also known as flow yoga, this style involves continuous movement and transitions between poses. A typical 60-minute Vinyasa session can burn between 400–500 calories, depending on the pace.
  
  

• Power Yoga: A more intense version of Vinyasa, power yoga raises your heart rate and can burn between 300–600 calories per hour.
  
  

• Bikram or Hot Yoga: Practiced in a heated room (around 105°F), this form of yoga can make you sweat heavily, leading to a higher calorie burn—typically 350–500 calories per session.
  
  

• Restorative Yoga: Focused on relaxation and holding passive poses, this style burns fewer calories—usually around 50–100 per hour—but offers deep mental and physical benefits.
  
  

• Body Weight and Composition
  Generally, the more you weigh, the more calories you burn during physical activity. For example, a person weighing 160 pounds may burn around 180 calories in a Hatha class, while someone weighing 200 pounds might burn closer to 240.
  
  

• Intensity and Duration
  The longer and more vigorous your session, the more calories you’ll burn. A 90-minute power yoga class will naturally result in a higher calorie expenditure than a 30-minute gentle stretch session.
  
  

• Effort Level
  How engaged and active you are during your practice matters too. Actively engaging your core, maintaining good form, and flowing smoothly between poses can boost your heart rate and calorie burn.
  
  

Calorie Burn Estimates by Yoga Style (per 60-minute session)

Is Yoga Enough for Weight Loss?

While yoga may not burn calories as rapidly as running or high-intensity interval training (HIIT), it offers sustainable and holistic benefits. Yoga can reduce stress hormones like cortisol, which are linked to fat retention—particularly belly fat. It also encourages mindfulness, which can lead to better eating habits and improved self-awareness.

If your goal is weight loss, combining yoga with other cardio or strength-training workouts can be an effective strategy. But even on its own, yoga contributes meaningfully to a healthy lifestyle.

Final Thoughts

So, how many calories do you burn in yoga? It truly depends on your body, the type of yoga you practice, and how much effort you put in. Whether you're practicing gentle Hatha or sweating it out in a hot yoga class, every session offers a mix of physical, mental, and emotional benefits that go beyond just calorie counting.

If you're looking for a workout that improves strength, flexibility, and inner calm while also helping with calorie burn, yoga is an excellent choice to incorporate into your routine.