Health
How many calories does yoga burn? — Hatha, Vinyasa, Ashtanga compared
Yoga calorie burn ranges from 120 (gentle Hatha) to 500+ (Power/Ashtanga) per hour. Style and intensity decide everything.
6 May 2026 · 2 min read
Quick frame: "Does yoga burn calories?" — yes, but depends entirely on style. Restorative or Yin yoga burns barely 100 kcal/hour (slightly above resting). Power yoga or Ashtanga can rival a gym cardio session at 400-500 kcal/hour.
MET values by yoga style
| Style | MET | kcal/hr (70 kg) |
|---|---|---|
| Restorative / Yin | 2.0 | 245 |
| Hatha (gentle) | 2.5 | 305 |
| Iyengar / alignment | 2.5 | 305 |
| Vinyasa (flow) | 4.0 | 490 |
| Ashtanga (primary) | 5.0 | 615 |
| Power yoga | 5.0 | 615 |
| Bikram / hot yoga | 5.5 | 675 |
| Surya Namaskar (continuous) | 6.5 | 800 |
Wait — those numbers look too high. Let me re-explain: MET × 3.5 × weight / 200 gives kcal/min. For 1 hour multiply by 60. So 4 MET × 70 kg → ~4.9 kcal/min → ~290 kcal/hr (not 490). The table needs honest numbers:
| Style | kcal/hour (70 kg) |
|---|---|
| Restorative | 120 |
| Hatha gentle | 150 |
| Vinyasa | 290 |
| Ashtanga | 360 |
| Power yoga | 360 |
| Bikram (heat-driven extra burn) | 480 |
Use the Yoga Calorie Tool for your weight and style.
Surya Namaskar — the "cardio sun salutation"
12 rounds of Surya Namaskar takes ~12 min and burns ~70-80 kcal. Equivalent to a brisk 1.5 km walk in a fraction of the time. Hindu tradition recommends 108 rounds — that is ~700-800 kcal, an hour and a half of work.
Why yoga still helps weight loss despite low burn
- Stress / cortisol reduction lowers belly fat retention
- Improved sleep improves leptin/ghrelin balance
- Mindful eating post-class — most yoga-doers report less impulse snacking
- Strength + flexibility means more lean mass long-term
Yoga vs HIIT for weight loss?
HIIT burns 2-3× more in 30 min. But adherence is the killer: average HIIT enthusiast quits in 8 weeks, average yoga practitioner sticks for years. The exercise you do consistently wins.
FAQ
Q: Does meditation burn calories? A: Marginal — about 1.0 MET (just above resting). 30 min ≈ 35 kcal. Not the goal of meditation.
Q: Best yoga for weight loss? A: Vinyasa flow or Ashtanga primary series, 4-5×/week, 60 min each. Combine with a 500 kcal daily food deficit.
Q: Hot yoga safe in Indian summers? A: Bikram is done in 40°C/40% humidity studios. In Indian summer cities (Delhi, Chennai), unconditioned studios become dangerous — heatstroke risk. Insist on AC + ventilation.