Which Yoga Style Is Best for Weight Loss?
Beyond calories burned—how yoga supports sustainable weight management.
Vinyasa, Power Yoga, and Hot Yoga burn the most calories—300-600 per hour depending on intensity. However, sustainable weight loss requires consistent practice, dietary attention, and lifestyle factors beyond any single yoga style. Yoga also builds muscle, reduces stress-related eating, and cultivates body awareness that supports healthy weight management.
A Different Conversation About Weight
Before discussing which styles burn more calories, let me offer a reframe. Yoga's relationship to weight is more complex—and more beneficial—than simple energy expenditure.
Yes, vigorous yoga burns calories. But yoga also changes how you relate to your body—building awareness of hunger signals, emotional eating patterns, and the difference between nourishing movement and punishing exercise.
The practice that you'll do consistently matters more than the one that burns the most calories in theory.
Styles That Burn Most Calories
Power Yoga: Fast-paced, strength-focused sequences. Expect 300-500 calories per hour. Builds lean muscle, which increases resting metabolism.
Vinyasa Flow: Continuous movement linking breath to pose. 400-600 calories depending on pace. The most accessible high-burn style for beginners.
Hot Yoga: Heated rooms increase heart rate and sweat. 400-600+ calories, though some is water weight that returns with hydration.
Calorie estimates vary widely based on body weight, effort level, and specific sequences. A 60-minute class for a 150-pound practitioner moving at moderate intensity burns roughly 300-400 calories.
Beyond the Numbers
Research suggests yoga practitioners maintain healthier body weight through multiple mechanisms:
Stress reduction: Lower cortisol promotes less abdominal fat storage and reduces stress-eating patterns.
Mindful eating: Body awareness developed on the mat translates to awareness of hunger and fullness signals.
Sleep improvement: Better sleep supports healthy metabolism and reduces cravings.
Combine vigorous styles (Vinyasa, Power) for calorie burn with gentler practices (Restorative, Yin) for stress reduction. Both contribute to healthy weight management.