Can Yoga Help You Lose Weight?

Even though yoga is known to improve your mind-body connection and give you more physical strength, you may wonder if you can lose weight by practicing yoga. There are many benefits to practicing yoga regularly, from improving flexibility to managing stress. Yoga is also easy for beginners to learn, and you can modify the intensity of the poses as you progress.

Yoga can help you lose weight when practiced consistently and paired with a healthy diet, but its benefits go beyond fat-burning and muscle-building. YogaSix’s Master Trainer Tamara Teragawa says that most styles of yoga help practitioners develop mindfulness, breath work, and mind-body awareness.

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Here’s what you need to know about yoga for weight loss.

What Type Of Yoga Is Best For Weight Loss?

Some more intense yoga types can help you burn a significant amount of calories even though it’s not generally considered the top aerobic exercise. Teragawa says the most challenging yoga styles will often burn the most calories, build more muscle and reduce body fat percentage.

How Often Should You Practice Yoga?

For weight loss, it’s essential to practice yoga as often as possible. Teragawa suggests practicing yoga for about an hour three to five times a week if yoga is your primary exercise regimen for losing weight. Yoga can benefit you even if you take one class a week. You can also incorporate other forms of exercise into your regimen, like running or high-intensity interval training.

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Poses To Practice At Home In Yoga

Several yoga poses can help you build strength and muscle mass, but no single posture can cause weight loss. Teragawa recommends these for home yoga when you don’t have time for an entire class – roll out your favorite mat and start moving!

  • Chaturanga
  • Navasana (Boat Pose)
  • Virabhadrasana II (Warrior II)
  • Anjaneyasana (Crescent Lunge Pose)
  • Utkatasana (Chair Pose)
  • Utthita Parsvakonasana (Extended Side Angle Pose)


Yoga can result in weight loss, but its benefits go beyond numbers on a scale. You’ll quickly see and feel its benefits if you incorporate yoga into your fitness routine one day or five. You’ll develop strength and flexibility while becoming more aware of your body.