Yoga is one of the oldest and most holistic forms of movement. It’s calming, restorative, energizing, and yes—it can burn calories too! But how much exactly?
Unlike running or HIIT, yoga’s calorie-burning ability often goes unnoticed. Still, it can be a valuable part of your fitness journey—supporting weight loss, improving flexibility, boosting mood, and building lean muscle.
So, if you’ve been wondering “How many calories can I really burn in a 1-hour yoga session?”, here’s the complete breakdown based on different styles, individual factors, and how to make your practice more calorie-effective.
Average Calorie Burn: A Quick Snapshot
The number of calories burned during yoga might vary significantly depending on a variety of factors. But here’s a general estimate:
- Gentle Yoga (Hatha, Yin, Restorative): ~150–250 calories per hour
- Moderate-Intensity Yoga (Vinyasa, Ashtanga): ~300–550 calories per hour
- High-Intensity Yoga (Power Yoga, Bikram/Hot Yoga): ~450–600+ calories per hour
For comparison, here’s a table to visualize different styles:
| Yoga Style | Calories Burned (1 Hour) | About the Style |
|---|---|---|
| Hatha Yoga | 180–250 | Slow-paced, focused on basic postures |
| Vinyasa/Flow Yoga | 400–550 | Faster movements synced with breath |
| Ashtanga Yoga | 400–550 | Physically demanding with fixed sequences |
| Power Yoga | 450–600 | Fitness-focused, intense and fast-paced |
| Bikram/Hot Yoga | 450–600+ | Practiced in a heated room; strong and cleansing |
| Restorative Yoga | 50–100 | Passive stretches and deep relaxation |
Also Read: 8 Yoga Poses That Burn More Calories Than Walking
What Affects How Many Calories You Burn?
Not everyone burns the same number of calories during the same yoga session. Here's why:
1. Your Body Weight
The more you weigh, the more energy your body uses to perform the same physical activity. For example, a 90-kg individual will expend more calories than a 60-kg person during the same yoga practice.
2. Type and Intensity of Yoga
Different styles of yoga vary in pace, postures, and flow. Intense forms like Power Yoga or Hot Yoga raise your heart rate, leading to more calories burned.
3. Effort and Engagement
If you’re fully engaged, activating your muscles, holding your core tight, and focusing on breath, you’ll burn more than if you’re just going through the motions.
4. Gender and Age
Men typically have higher muscle mass, which can lead to a slightly higher calorie burn. Metabolism also slows down with aging.
5. Session Duration
Obviously, the more you practice, the more calories you will burn. But remember: quality matters just as much as quantity.
A Closer Look: How to Estimate Your Calorie Burn
Fitness experts often use MET values (Metabolic Equivalent of Task) to estimate calories burned:
Calories burned per minute: (MET × body weight in kg × 3.5) ÷ 200
Here’s a quick breakdown using MET values of different yoga styles:
| Yoga Type | MET | Calories Burned in 1 Hour (for 70kg person) |
|---|---|---|
| Hatha Yoga | 2.5 | ~210 calories |
| Vinyasa Yoga | 5.0 | ~367 calories |
| Power Yoga | 6.0 | ~441 calories |
| Bikram Yoga | 5.0–6.5 | ~367–480 calories |
| Restorative Yoga | 1.2 | ~50–70 calories |
Example: A 70-kg person doing Power Yoga:
(6 × 70 × 3.5) ÷ 200 = ~7.35 calories/minute
7.35 × 60 = ~441 calories in 1 hour
Also Read: 10 Yoga Asanas You Can Easily Practice Everyday
Can Yoga Help With Weight Loss?
While yoga may not burn as many calories as jogging or high-intensity cardio, it still contributes significantly to weight loss—especially in the long run. Here's how:
1. Builds Lean Muscle
Some yoga styles involve strength-based movements (like planks, chaturangas, and warrior poses) that help tone and strengthen your body, increasing your resting metabolic rate.
2. Improves Metabolism
Yoga improves digestion, circulation, and hormonal balance—all of which can influence how your body stores and burns fat.
3. Reduces Stress & Cortisol Levels
High cortisol (the stress hormone) is linked to belly fat and emotional eating. Yoga’s calming effect lowers cortisol, helping regulate appetite and cravings.
4. Promotes Mindful Eating
Yoga increases awareness of your body and mind. You become more attuned to hunger signals and less likely to overeat.
5. Enhances Sleep Quality
Poor sleep affects metabolism and hunger hormones. Practicing yoga can improve sleep duration and quality, which is crucial for healthy weight management.
How to Maximize Calorie Burn During Yoga?
If you want to use yoga as a calorie-burning workout, here are a few tips to help:
Choose the Right Style
Opt for Vinyasa, Power Yoga, or Hot Yoga to raise your heart rate and challenge your muscles.
Add Weights or Resistance Bands
Light wrist or ankle weights can increase intensity (but make sure your form doesn’t suffer).
Increase Session Frequency
Aim for at least 3–5 sessions per week if your goal is weight management or calorie burn.
Flow with Focus
Engage your core, maintain steady breath, and stay present throughout the practice to get the most benefit.
Pair With Strength or Cardio Workouts
Yoga can complement other workouts and help your body recover while still keeping you active.
Beyond the Calories: Other Benefits of Yoga
Let’s not forget—yoga is about much more than just burning calories.
- Flexibility and Mobility: Regular yoga practice promotes joint health and minimizes stiffness.
- Posture and Balance: Helps correct poor posture, especially if you sit at a desk all day.
- Mental Clarity and Emotional Health: Reduces anxiety and depression symptoms.
- Hormonal Balance: Particularly helpful for women during PMS or menopause.
- Chronic Pain Management: Eases back pain, arthritis, migraines, and more.
Final Thoughts
So, how many calories does 1 hour of yoga burn? The answer depends on your body, the style you choose, and how hard you push yourself—but it can be anywhere from 150 to 600+ calories.
But more importantly, yoga offers a sustainable and well-rounded approach to wellness. Whether your goal is to lose weight, get stronger, reduce stress, or simply feel more connected—yoga delivers.
So grab your mat, take a deep breath, and remember: every pose is a step toward a healthier, calmer, and more balanced you.