Yoga is a great exercise to stay fit and burn calories, making it beneficial for weight loss. It is a practice that promotes relaxation, reduces stress, and restores health.
A one-hour yoga session burns about 200–600 calories, varying by weight and yoga style. Read on to learn more about how a one-hour yoga session can effectively burn calories.
1. How Many Calories Does One Hour of Yoga Burn?
Even individuals with poor health, those who are overweight, obese or have limited mobility can often find a yoga style suitable for them. A one-hour yoga session can burn between 180 and 460 calories, depending on various factors, including the type of yoga practiced, the duration and intensity of the class, and whether the practitioner is male or female. For example, a person weighing around 73 kg will burn approximately 183 calories during a 60-minute Hatha yoga class (basic yoga), according to the Mayo Clinic. To compare, here is the estimated calorie burn for other activities.
The main health benefits of yoga are not about burning calories, but like it or not, you will burn calories during a yoga class. How many calories you burn depends on several factors, such as the style of yoga, the level of the class, its duration, and the pace and intensity of the session. For example, the calories burned in Hatha yoga—a basic yoga style typically taught at a slower pace—differ from those burned in Bikram yoga, also known as hot yoga.
Bikram yoga is performed in a room heated to 40°C with 40% humidity. It involves a 90-minute workout with 26 poses and two breathing exercises. Many of these poses require strength, flexibility, and balance. A 2014 study from Colorado State University found that, on average, men burned 460 calories and women burned 330 calories during a Bikram yoga session.
Can Yoga Help You Lose Weight?
Typically, weight loss methods are based on the principle of burning more calories through physical activity or consuming fewer calories. Most people who successfully lose weight and maintain it combine both approaches. In fact, many activities can burn more calories than yoga. However, a 2016 study highlighted that yoga offers diverse benefits, making it a valuable option for sustainable and healthy weight loss. For those striving to lose weight, the yoga community often provides social support and examples of successful weight loss through yoga. Researchers also assert that developing mindfulness through yoga can help individuals:
- Develop a balanced and healthy eating routine
- Build the habit of eating "just enough"
- Reduce stress and fatigue
- Decrease cravings and increase the feeling of fullness after meals, thereby reducing calorie intake for reasonable weight loss
- Minimize back pain or joint discomfort.
According to the National Sleep Foundation, yoga can help you sleep more soundly. For those suffering from insomnia, practicing yoga daily can help them fall asleep faster, sleep longer, and return to sleep more quickly if they wake up during the night.
A 2018 study compared a group of individuals with normal sleep patterns to another group that frequently experienced sleep issues. When both groups restricted their calorie intake, the sleep-deprived group lost less fat. This indicates that sleep deprivation negatively impacts body composition, including the ability to reduce fat through weight-loss methods. If good sleep helps you lose fat, and yoga improves sleep quality, it is logical that yoga can aid in fat loss.
Yoga helps with long-term weight management: A 2005 study involving 15,500 middle-aged women and men, funded by the National Cancer Institute, showed that individuals with normal weight at age 45 who regularly practiced yoga gained about 1.5 kg less than the average person by age 55. The study also revealed that overweight individuals who practiced yoga lost approximately 2.3 kg over the 10-year period from age 45 to 55, compared to a 6.5 kg weight gain in those who did not practice yoga during the same timeframe. Researchers concluded that these results might be due to significantly improved eating habits among yoga practitioners.
2. How Should You Practice Yoga to Lose Weight?
Yoga supports physical, mental, and spiritual development, enabling practitioners to become the best versions of themselves. It can also be an effective tool for weight loss, especially active forms of yoga, such as hot yoga, which burn more calories. Additionally, the awareness gained through gentle, relaxing yoga sessions can also greatly support weight loss. Many experts agree that yoga promotes healthy weight in various ways. Let’s explore some of these methods.
Practice yoga regularly to lose weight. Engage in more active, high-intensity sessions at least three to five times a week for a minimum of one hour. On other days, balance your routine with gentle and relaxing practices. Hatha, Yin, and Restorative yoga classes are excellent options. If you are a beginner, start slowly and gradually build your practice. This approach helps you develop strength and flexibility while reducing the risk of injury. On days when you cannot attend a full class, aim to practice on your own for at least 20 minutes daily. Allow yourself a full day of rest each week.
Additionally, you should combine your yoga practice with activities like walking, cycling, or swimming to enhance cardiovascular benefits. As part of your routine, avoid weighing yourself immediately after a yoga class, especially a hot yoga session, as you may lose water weight during the practice. Instead, weigh yourself at the same time each day to monitor your weight and adjust your exercise routine accordingly.
To lose weight, the principle is to burn more calories than you consume. While you will burn calories during a yoga class, other physical activities may burn more calories in the same amount of time. That said, yoga can still help with weight loss by promoting mindfulness and improving sleep quality. Commit to yourself and your practice if you aim to use yoga for weight loss. Make small, gradual changes and set modest goals that are easier to achieve. As you deepen your practice and awareness, you may naturally gravitate toward healthier foods and lifestyles. While weight loss is not guaranteed, it is certainly possible. The positive outcomes you gain from yoga may go far beyond weight loss.
We hope this information has provided you with more options and answered the question of how many calories are burned in a one-hour yoga session. Wishing you a healthy workout and diet routine to enhance productivity and improve your quality of life!
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