Yoga for weight loss has recently gained popularity among the fitness community and wellness enthusiasts. However, among so many types of yoga, not all styles or variations of this ancient Indian doctrine have the same impact when it comes to size reduction or fat loss .
By nature, some types of yoga involve more physical—and even mental—effort than others and, therefore, require greater energy and calorie expenditure. This, along with a balanced diet, will help you shed that extra body fat. It will also allow you to gain or increase your flexibility and endurance, and above all, achieve the overall well-being that comes with this ancient practice.
So spread your mat on the floor and get ready to sweat with some of the best types of yoga for weight loss and slimming down.
What types of yoga are there?
Since the number of types of yoga that exist today continues to grow with each modernized version of the original practice, we will focus on classifying physical yoga into two categories, which are based on the movements and postures ( asanas ) of the body:
- Static yoga. Yoga in which the asanas and the transitions between them are slower and more deliberate, as in hatha yoga.
- Dynamic yoga. Yoga in which the series and asanas are performed more quickly and focus on staying in motion, as in vinyasa yoga.
In both cases, breath control or pranayama is a fundamental step, and the postures are the basis for developing strength and flexibility. The only difference lies in the rhythm with which the asanas are executed and maintained during each session.
As you might imagine, dynamic yoga is the most recommended for losing weight and measurements due to its quantity and level of physical effort, so we’ll focus on this type here.
What is the best yoga for weight loss?
Within the dynamic yoga group, we’ve selected five variations that will require every ounce of physical and mental energy you have to spare on your mat. The main challenge will be performing each asana and transition with the grace of a ballet dancer and the precision of a sniper, all while maintaining slow, fluid breathing that will maximize your concentration. Sound simple? Let us know.
Also known as “ vinyasa flow,” this is the most popular type of yoga for weight loss and the foundation from which all other dynamic yoga styles emanate. In this style, the goal is to connect and synchronize the rhythm of the breath with the postures while performing sequences— vinyasas, hence the name—for a fluid and continuous transition between each one. This nonstop execution of one asana to the next raises the heart rate and, therefore, translates into greater calorie burn compared to static yoga. A study published in the National Library of Medicine indicates that this synchronization increases energy expenditure and improves cardiovascular function.
Ideal for those looking for a yoga that is both energetic and practical, but also varied, as the sequences vary from class to class and depending on the instructor.
Considered “meditation in motion” or “eight-step yoga,” this type of yoga consists of a fixed series of well-defined postures that are performed by heart and without stopping, always in a specific order. It is a truly dynamic traditional system of practice that requires coordination and strength, as well as discipline and consistency, to notice progress in the execution of the postures. A study published in Nature indicates that “the structured sequence of Ashtanga yoga activates a significant metabolic response, promoting fat loss and muscle toning,” not to mention that its postures also help relieve back pain.
Ideal for those who prefer exercises with a routine and don’t mind repeating the same sequence over and over again.
Now, the following types of yoga for weight loss are more modern Western variations of traditional Eastern styles:
Dubbed ” yoga fitness,” it’s relatively one of the newest forms of yoga and draws inspiration from Ashtanga yoga, but with a slightly more intense vinyasa to maximize energy expenditure and dynamism. Here, there’s freedom in the practice of sequences and asanas, as the series are free, yet they strive to achieve a state of meditation through fluid movements.
Ideal for those seeking an energizing and physically challenging yoga that fuses mind, body, and soul.
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Created by the “bad boy of ashtanga,” Larry Schultz, this type of yoga takes the foundations of the traditional eight-step system and reinterprets it into a practice that, while structured in series, allows you to try all the postures without following the usual ashtanga yoga pattern, including inverted asanas and balancing poses. Although it resembles power yoga in that it is dynamic and very intense, it differs from it in that it is performed even faster—each asana is held for much less time.
Ideal for those who want some structure but still want the ability to improvise and get creative.
Popularized as ” hot yoga,” this type of yoga is performed in a controlled environment with temperatures around 40°C and 40% humidity. The main objective is detoxification through sweat, while practicing 26 postures—taken from Hatha yoga. Some research highlights that “prolonged heat improves flexibility and stimulates the cardiovascular system, although its direct effects on weight loss must be complemented with an appropriate routine and medical supervision.” While it promotes the elimination of toxins and requires greater caloric expenditure during the practice, it also requires more time for the body to acclimatize to the high heat conditions, as well as constant hydration. Ideal for those who want to complement their routine with a little detox, under supervision.
Nowadays, in the halls of gyms and holistic fitness studios, we can find more sophisticated and innovative variations that combine other types of sports disciplines, such as cardio yoga sessions or aerial yoga, or acro yoga practices. Although these types of yoga also contribute to weight loss, for this article, we focus only on the aforementioned styles because they are the ones that, in some ways, most closely follow the basic principles of the original doctrine and have the greatest scientific backing.
Does yoga help you lose weight?
The first thing to remember is that the short, medium, and long-term results of physical activity vary from person to person, depending on their lifestyle, including consistency and discipline in exercising and maintaining a balanced diet, and their medical condition. What might work for your friend or neighbor might not be the most beneficial for you, and the same goes for yoga for weight loss and size reduction.
However, several scientific studies have attempted to quantify the caloric expenditure of dynamic yoga, taking METs (metabolic equivalents of a task or activity) as a reference, determining that variants such as vinyasa, power, or ashtanga yoga generally range from three to six METs. This means that, as one study indicates: “For a 70 kg person actively practicing a four MET dynamic yoga style, if the intensity increases, for example, to five or six METs – as would be the case with a vigorous power or ashtanga yoga session -, caloric expenditure could rise to approximately 370-440 calories per hour.” This translates to, on average, a 60-minute dynamic yoga class would generate an energy expenditure similar to that of moderate aerobic exercise.
Likewise, other randomized controlled trials show that: “When practiced regularly–three to five sessions per week for at least 12 weeks–dynamic yoga not only improves body composition, but also increases caloric expenditure and boosts basal metabolic rate by increasing muscle mass .” AsAs
So, among all the types of yoga, as we have already seen, some stand out for their dynamism and ability to enhance calorie burning, which makes them an alternative method to achieve your weight loss fitness goals.
However, while we encourage you to try them as a way to boost your physical and mental health, before starting any of these yoga modalities, you should consult a medical professional or certified instructor, so they can customize your practice according to your level and individual needs to prevent injuries. And remember that consistency is always the key in physical activity.
Studies cited in this article:
- Feasibility of Integration of Yoga in a Behavioral Weight Loss Intervention: A Randomized Trial.
- Effects of an 8-Month Ashtanga-Based Yoga Intervention on Bone Metabolism in Middle-Aged Premenopausal Women: A Randomized Controlled Study.
- Compendium of Physical Activities: an update of activity codes and MET intensities.
- The health benefits of yoga and exercise: a review of comparison studies.
- Risk indices associated with the insulin resistance syndrome, cardiovascular disease, and possible protection with yoga: a systematic review.