How Many Calories does Yoga Burn?

Yoga is a popular form of exercise that has been around for centuries. It is a low-impact form of exercise that can provide numerous physical and mental benefits. One question that many people have about yoga is how many calories it can help them burn. In this article, we will explore this question in detail and provide you with a better understanding of the calorie-burning potential of yoga.

Before we delve into the specifics of calorie burning in yoga, it is important to understand a few basic concepts. Calories are units of energy that are used to measure the energy content of food and drinks. When we consume more calories than we burn, our bodies store the excess energy as fat. On the other hand, if we burn more calories than we consume, our bodies use stored fat as energy, which can help us lose weight.

Now, let’s look at how many calories you can expect to burn during a yoga session. The number of calories burned during a yoga session can vary based on a number of factors, including your weight, the type of yoga you are practicing, and the intensity of your practice.

One study found that a 155-pound person can burn about 114 calories during a one-hour Hatha yoga class. Hatha yoga is a type of yoga that focuses on physical postures and breathing techniques. It is generally considered a slower-paced and less strenuous form of yoga.

Factors That Affect the Number of Calories Burned During Yoga

Intensity and Duration of the Practice

The number of calories burned during a yoga session depends on how long and how intensely you practice. Generally, the longer and more intense the practice, the more calories you will burn. For example, a vigorous, 90-minute Ashtanga or Power Yoga class can burn as many as 600-900 calories, while a slower, more restorative Hatha or Yin Yoga class may burn around 100-200 calories.

Type of Yoga Poses

Different types of yoga poses can have varying levels of intensity and, as a result, can burn different amounts of calories. Standing poses, such as Warrior I and II, can be more physically demanding and may burn more calories than seated or prone poses, such as Child’s Pose or Corpse Pose. Inverted poses, such as Headstand and Shoulder Stand, can also be more challenging and may burn more calories.

Individual Factors

The number of calories burned during a yoga session can also vary depending on the individual’s weight, body composition, and fitness level. As a general rule, a heavier person will burn more calories than a lighter person during the same yoga practice. Similarly, a person with a higher percentage of muscle mass will burn more calories than someone with a higher percentage of fat mass.

How to Calculate the Number of Calories Burned During Yoga

There are several ways to estimate the number of calories burned during a yoga practice. One of the most accurate methods is to use a calorie calculator or a fitness tracker that estimates the number of calories burned based on the intensity and duration of the activity, as well as the individual’s weight and age.

Alternatively, you can use a general calorie burn chart that provides estimates of the number of calories burned during various activities. For example, according to the Centers for Disease Control and Prevention (CDC), a 155-pound person can expect to burn around 170 calories during a moderate, one-hour Hatha Yoga class, while a 185-pound person can expect to burn around 200 calories.

Here’s a rough estimate of the number of calories burned during various types of yoga practices:

Hatha Yoga: 100-200 calories per hour

Vinyasa Flow: 250-400 calories per hour

Ashtanga Yoga: 600-900 calories per hour

Bikram Yoga: 600-900 calories per hour

Power Yoga: 600-900 calories per hour

Keep in mind that these estimates are rough and can vary depending on the factors mentioned above.

On the other hand, a more intense form of yoga, such as Ashtanga yoga, can burn more calories. Ashtanga yoga is a dynamic and physically demanding form of yoga that involves a series of challenging postures performed in a specific order. A 155-pound person can burn about 298 calories during a one-hour Ashtanga yoga class.

It’s worth noting that these calorie estimates are based on an average-intensity yoga class. If you are practicing yoga at a higher intensity, such as in a heated or power yoga class, you can expect to burn even more calories. For example, a 155-pound person can burn about 354 calories during a one-hour heated Vinyasa flow class.

In addition to the type and intensity of the yoga practice, your weight can also affect the number of calories burned during a yoga session. Generally speaking, the more you weigh, the more calories you will burn during a given activity. This is because it takes more energy to move a heavier body.

For example, a 200-pound person can burn about 143 calories during a one-hour Hatha yoga class, while a 125-pound person can burn about 95 calories in the same amount of time. Similarly, a 200-pound person can burn about 369 calories during a one-hour Ashtanga yoga class, while a 125-pound person can burn about 248 calories.

It’s important to note that these are just estimates and the actual number of calories burned during a yoga session can vary based on your individual factors, such as your age, gender, and fitness level.

In addition to burning calories, yoga can also help you improve your overall physical fitness and flexibility. It can also have numerous mental and emotional benefits, such as reducing stress, improving sleep, and boosting your mood.

So, how many calories does yoga burn? The answer depends on a variety of factors, including the type and intensity of your practice, your weight, and your individual characteristics. On average, a one-hour yoga class can burn anywhere from 114 to 354 calories, depending on these factors. Regardless of the number of calories burned, the benefits of yoga go far beyond calorie burning, making it an excellent choice for anyone looking to improve their overall health and well-being.