Can Yoga Help You Lose Weight?

yoga for weight loss

Most of us think of Yoga as a “gentle” exercise that is associated with flexibility, mobility, and stress relief.

But have you ever wondered if Yoga could melt away that body fat? 

In this blog, we’ll show you exactly how Yoga can be a powerful tool for weight loss and 5 of the best Yoga asanas for weight loss.

Can you lose weight by doing Yoga?

Yes, you can lose weight by doing Yoga.

In a study involving 15,500 healthy middle-aged people, the researchers found that people who did Yoga for at least 30 minutes once a week for at least four years, gained less weight during middle adulthood. These people also had lower BMIs compared to people who didn’t regularly practice Yoga.

How does Yoga help with weight loss?

1. Yoga helps with weight loss by promoting mindful eating

Know how you crave sugary, high-calorie snacks when you’re stressed? Well, Yoga can put an end to that!

yoga for weight loss

Science suggests that Yoga can make you a more mindful eater by becoming more in tune with your body. This means you can better sense when you’re full and thus avoid overeating.

You might like: Can We Do Yoga And Gym Together? Answered By Experts

2. Yoga helps with weight loss by increasing muscle mass

Yoga has also been shown to increase your muscle mass. Since muscles burn more calories than fat, having more muscle helps support your weight loss goals.

3. Yoga helps with weight loss by burning loads of calories

What’s the first exercise that comes to your mind when you think of calorie burn and weight loss? HIIT? Running? Jump ropeHow about Hot Yoga or Vinyasa Yoga?

yoga for weight loss

Did you know that a 90-minute hot Yoga session can burn as many as 330 (women) to 460 (men) calories, while a 50-minute Vinyasa Yoga session can torch around 344 calories on average??

You might like: Is Yoga An Alternate For Walking?

4. Yoga helps with weight loss by promoting better sleep

We’re sure you know that lack of sleep can completely mess up your metabolism and lead to weight gain.

Luckily, Yoga is one of the best forms of exercise to help you get a good night’s rest. 

So if you want to sleep like a baby and hit your weight loss goals, Yoga poses such as child’s pose and standing forward bends are sure to help.

5. Yoga helps with weight loss by reducing stress

When you’re super stressed, your body produces more cortisol. When this happens, your hunger hormone levels spike and your body starts to store more fat, ultimately leading to weight gain.

The good news is that Yoga has been found to lower your cortisol levels, thus making it easier to lose weight.

How often should I do Yoga to lose weight?

Vinyasa Yoga, hot Yoga, and Power Yoga are the best types of Yoga for weight loss.

Try to do a 60-minute Vinyasa or power Yoga session at least 4 to 5 times a week to achieve your weight loss goals. Don’t forget to couple it with a balanced diet for the best results.

5 Yoga Asanas for weight loss

1. Surya Namaskar (Sun Salutation)

This Yoga exercise for weight loss is excellent for strengthening various muscle groups, promoting digestion, and boosting your metabolism. A study published in the Asian Journal of Sports Medicine also shows that performing Surya Namaskars helps to reduce the body fat percentage in women.

2. Parivrtta Utkatasana (Twisted Chair Pose)

This Yoga asana for weight loss fires up your abs and improves digestion. In addition, it also works your lower and upper back and strengthens your quads and glutes.

3. Sarvangasana (Shoulder stand)

In this “mother of all asanas”, your body weight is held on your shoulders which ignites your core muscles and helps you lose your stubborn belly fat. This Yoga exercise for weight loss also revs up your metabolism and stimulates your thyroid gland.

4. Setu Bandha Sarvangasana (Bridge pose)

This Yoga pose for weight loss involves your chest reaching towards your chin which in turn stimulates your thyroid gland and regulates your metabolism. This asana is also great for shedding belly fat and tightening your glutes.

5. Virabhadrasana 3 (Warrior 3)

This Yoga pose for weight loss involves forming a straight line with your torso while balancing on one leg. Not only does this challenge your balance and coordination, but also lights up your abs and helps in losing your excess belly fat.


If you’re someone who doesn’t want to go down the typical cardio or strength training route to achieve your weight loss goals, you should definitely consider Yoga.

Incorporate these 5 yoga asanas for weight loss into your workout routine and watch those extra pounds disappear!

For all your Yoga gear needs, check out Burnlab’s premium collection right here!

Leave a comment

Please note, comments must be approved before they are published

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

This section doesn’t currently include any content. Add content to this section using the sidebar.