Yoga for Weight Loss

Weight Loss with Yoga: Is it Possible?

Yoga has been practiced for over 5,000 years and originated in India. The mind-body practice incorporates physical postures and movements, breathing exercises, and meditation. With its wide range of styles, there is a type of yoga suitable for everyone, whether an Olympic athlete or working at a desk for eight hours a day.

Yoga stands out from other fitness modalities because of its emphasis on the mind-body connection, which is initiated through intentional and specific breathing techniques. While yoga may not be immediately associated with weight loss, it can significantly support healthy weight management. Yoga can contribute to a sustainable weight loss journey by increasing agility and enhancing mindfulness.

”Yoga is a mirror to look at ourselves from within”

In this blog, we will explore the science behind yoga and calorie burning, the potential benefits of yoga for weight loss, its limitations, and the specific yoga poses that can support weight loss. Whether new to yoga or a seasoned practitioner, incorporating yoga into your weight loss plan can be a positive and effective way to achieve your goals.

The Science of Yoga and Calorie Burning

Yoga may not be as high-intensity as other forms of exercise like running or weightlifting, but it can still contribute to calorie burning and weight loss. A review of 22 studies published in Diseases in 2022 found that yoga can help reduce total body weight, body mass index (BMI), body fat percentage, and waist circumference among individuals with obesity. The studies included various styles of yoga, such as Hatha, Bikram, Iyengar, and Vinyasa.

In addition to the physical benefits, yoga can also increase metabolic rate, which helps the body burn more calories even at rest. Lisa Bermudez, a yoga instructor and Ayurveda coach, explains that the mindfulness aspect of yoga can support weight loss by promoting increased awareness within the body and mind. 

Practicing yoga can help individuals become more attuned to their hunger, fullness, and fatigue cues, preventing overeating and under-exercising. Radha Metro-Midkiff, executive director of the Integral Yoga Institute, adds that decreased stress, improved body and mind wellness, and mindfulness contribute to better lifestyle decisions off the mat and aid in weight loss.

Potential Benefits of Yoga for Weight Loss

Benefits of Yoga

Yoga can offer numerous potential benefits for weight loss beyond calorie burning. Along with increasing physical activity levels, it can support mindful eating, reduce body fat, improve muscle tone, and alleviate stress.

One of the critical aspects of yoga practice is physical activity. Regular yoga sessions help improve physical fitness, flexibility, and strength. Yogis typically perform various postures and movements that require the activation of different muscle groups, leading to improved muscle tone and overall body composition. Building muscle mass is essential for weight loss as muscles burn more calories at rest than fat. By increasing muscle mass, yoga can help individuals achieve a higher metabolic rate, leading to greater calorie burning throughout the day.

Mindful eating is another crucial component of weight loss, and yoga can help individuals develop a more conscious and intuitive approach to eating. Yoga promotes increased awareness within the body and mind, enabling individuals to listen to their body’s hunger and fullness cues. By practising mindfulness during meals, individuals can establish a healthier relationship with food and make better choices regarding portion sizes and food quality. It can prevent overeating and support weight management.

In addition to its physical benefits, yoga also plays a significant role in reducing stress levels. Chronic stress can lead to emotional eating and weight gain. Yoga can help reduce stress hormones like cortisol and promote a sense of calm and well-being by incorporating relaxation techniques, deep breathing exercises, and meditation. By managing stress more effectively, individuals are less likely to rely on unhealthy coping mechanisms like overeating, thus supporting weight loss efforts.

Limitations of Yoga for Weight Loss

While yoga can benefit weight loss, it’s essential to acknowledge its limitations. Yoga alone may not be sufficient for significant weight loss or for everyone seeking weight management.

A systematic review published in Obesity Science and Practice found mixed results in studies examining yoga’s ability to decrease caloric intake and increase physical activity among participants with overweight or obesity. While some studies showed positive effects, others did not find significant weight loss or changes in eating habits.

It’s crucial to note that weight loss is a complex process influenced by various factors, including dietary choices, overall energy balance, and individual metabolism. Yoga can support weight loss as part of a comprehensive approach that includes a balanced diet, regular physical activity, and lifestyle modifications.

The National Center for Complementary and Integrative Health emphasizes that yoga should be considered a complementary therapy rather than a standalone weight loss solution. It’s essential to consult with healthcare providers or registered dietitians to develop a personalized weight loss plan incorporating yoga and other evidence-based strategies.

Yoga Poses That Support Weight Loss

Yoga Poses

Certain yoga poses can be particularly effective in supporting weight loss by increasing calorie burn and building muscle mass. Incorporating these poses into a yoga practice can enhance the overall benefits of weight management. Here are some poses to consider:

  • Downward Dog: 

This pose engages multiple muscle groups, including the arms, shoulders, core, and legs. It strengthens and tones the upper body while stretching the hamstrings and calves. Start on all fours, then lift your hips toward the ceiling, forming an inverted “V” shape with your body. Hold for a few breaths and repeat.

  • Plank Pose: 

The plank pose is excellent for building core strength and toning the abdominal muscles. Start in a push-up position, with your hands directly below your shoulders and your body in a straight line. Engage your core muscles and hold the position for as long as you are comfortable.

  • Warrior II: 

This pose targets the legs, hips, and arms, promoting strength and stability. Start by standing with your feet wide apart, then turn your right foot out and bend your right knee. Extend your arms at shoulder height, with your gaze over your right hand. Hold for several breaths, then switch sides.

  • Boat Pose: 

The boat pose engages the abdominal muscles, helping to strengthen and tone the core. Sit on the mat with your legs extended in front of you. Lean back slightly and lift your legs off the ground, balancing on your sitting bones. Extend your arms alongside your legs, keeping them parallel to the ground. Hold the pose for a few breaths and repeat.

  • Bridge Pose: 

Bridge pose targets the glutes, hamstrings, and lower back. Lie on your back with your knees bent and feet flat on the ground. Lift your hips off the mat, keeping your thighs and feet parallel. Hold the pose for a few breaths, then slowly lower back down.

Incorporate these poses into a regular yoga practice, either in a yoga class or at home, to enhance the physical benefits of yoga for weight loss. Listen to your body and modify poses to ensure proper alignment and prevent injury. It’s also essential to consult a qualified yoga teacher for guidance and assistance in correctly performing the poses.


In summary, while yoga may not be traditionally associated with weight loss, it can support healthy and sustainable weight management in several ways. Regular yoga can increase physical activity levels, promote mindful eating, reduce body fat, improve muscle tone, alleviate stress, and enhance overall well-being. 

By incorporating yoga into a comprehensive weight loss plan that includes regular exercise, a balanced diet, and lifestyle modifications, individuals can achieve their weight loss goals more effectively. Remember to choose the right style of yoga, practice mindfully, and consult with qualified instructors for guidance. With regular practice and a holistic approach, yoga can be a valuable tool for achieving and maintaining a healthy weight. So roll out your mat, breathe deeply, and embark on your yoga journey towards a healthier you.