How many calories does yoga burn
Yoga combines the triad of meditation (dhyana), physical postures (asana), and focused breathing (pranayama). Most of the Yoga poses are classified as light-intensity exercise. But some asanas, such as Surya Namaskar and specific standing and balancing postures meet the requirements for moderate- to vigorous-intensity activity and can help burn higher calories in yoga workout compare to other poses and postures. The sequences of asanas also can affect calories. [1]
Yoga Calories By a 165-pound person
| Calories burned Per Minute | Calories burned 30 Minutes | Calories burned 60 Minutes |
|
|---|---|---|---|
| Hatha Yoga | 3.3 | 98 | 196 |
| Power Yoga | 5.2 | 157 | 314 |
| Nadisodhana Yoga | 2.6 | 79 | 157 |
| Surya Namaskar Yoga | 4.3 | 130 | 259 |
| Vinyasa Yoga | 4.7 | 141 | 283 |
| Bikram Yoga | 3.8 | 114 | 228 |
Calories burned doing Yoga
Vinyasa Yoga
Vinyasa Yoga has an average MET value of 3.6 (3.6±0.6) and can be classified as moderate-intensity physical activity [2]. The MET value was measured by indirect calorimetry. Vinyasa Yoga is comparable to brisk walking in terms of burning calories.
Another study [3]showed that Vinyasa flow yoga has an average MET value of 3.19 (3.19 ± 0.42), which was measured by Oxycon Mobile).
Here, we use the MET value of 3.6 (indirect calorimetry is accurate ). It means that a 150-pound person can burn an average of 128 calories in 30 minutes of Vinyasa Yoga.
Bikram Yoga.
A study published in Alternative Therapies in Health and Medicine[4] revealed that the average intensity of the Bikram Yoga class was 2.9 METS, and The majority of postures only met requirements for light-intensity exercise, Therefore, Bikram yoga should be classified as a light-intensity physical activity.
In this study, the number of calories burned in a 90-minute class session of Bikram is between 179 to 478 calories (average 286 ± 72kcals).
There also be an interesting thing that this study shows an experienced man can burn more calories in a yoga class compared to the novice.
According to the MET value, a 150-pound person can burn around 310 calories in a 90-minute session of Bikram Yoga, and 207 calories for an hour.
In addition, Bikram yoga ameliorates arterial stiffness in overweight/obese adults and can positively impact the quality of life regardless of BMI. [5]
Yoga calories burned calculator
Calories Burned doing Yoga: 0 Kcal
Why does Yoga place a lot of focus on breathing and how is it important?
Breathing techniques are the heart and soul of a good yoga routine. Research shows that deep and healthy breathing can pay off significantly when it comes to your overall health and longevity.
Yoga is all about mastering breathing. It boasts of hundreds of breathing techniques developed by practitioners over its centuries of formation and development. While a lot of these have been lost to mainstream practitioners over the years, some still remain very popular.
Pranayama is one such technique. You would be surprised to learn how many benefits just ten minutes of pranayama can give you. For me, it helped me improve blood circulation, my lung function and capacity, and also helped me lose excessive weight. Yoga can also help you boost your metabolism, endurance and gain a sense of control over your body’s functioning.
Pranayama is famed for its superior prevention and regulation capacities with respect to chronic ailments like diabetes, blood pressure, and so on. It results in increased concentration, reduced anxiety, and so much more.
Much like Tai Chi, yoga changes your body gradually, over the years. Consistency is the ultimate key when it comes to mastering and thereafter benefitting from breathing techniques. They have been known to provide you with extremely sustainable gains compared to other kinds of exercises.
Is a Yoga routine customizable to my health needs and restrictions?
Yes, absolutely! Yoga is a very personal practice. Most yoga poses are completely safe, but some will suit your particular requirements a lot better than others. There are hundreds of classifications of asanas to address bodily issues, done in an unbelievably meticulous manner. It is very important to listen to how your body is responding to your chosen asanas and modify your routine accordingly. Speak to your instructor and let them know about your specific requirements.
For sedentary and diseased individuals asanas with the lower or moderate intensity of exercise without any complicated postures (asanas) should be preferred.[6]
A study published in 2018 revealed that the average heart rate, calorie burned per minute, and the time spent in the zone of moderate-intensity in Dynamic Yoga were higher than in Hatha and Gentle Yoga. [7]
If you are seeking relaxation, Gentle Yoga is a better choice instead of dynamic yoga.
What are some mental/spiritual benefits offered by Yoga?
Yoga is well-known for its multiple mental and spiritual health benefits. It is important to note that many schools consider the mental benefits of Yoga to be its central focus. It has its roots in ancient Indian philosophical and health practices, where the body and the mind are considered to be a holistic whole, rather than two distinct aspects. Asanas require a certain focus and stillness that foster great mental calmness. You will be concentrating with great intent on your body, looking inwards into yourself. This has a fascinating calming effect.
Consistent, guided meditation and focus on breathing train your mind and body to focus on only the present moment, relieving your mind of worries and concerns.
Therefore, it reduces stress and can teach you to be calm in emergency situations. These skills can also be surprisingly useful in tackling stress-inducing factors like mental disorders, episodes of sleep paralysis, phobias, insomnia, anxiety attacks, or stressful experiences like childbirth.
Does Yoga help build up strength and flexibility?
Yoga will make you move and stretch in completely new ways. That is exactly why Yoga postures tend to look slightly odd to the uninitiated eye. Yoga can massively improve your flexibility. Different asanas stretch out your back, arms, shoulders, neck, hips, and hamstrings, teaching you to perform and hold stylized poses.
As we age, our body loses much of its flexibility. This often leads to immobility, pains and aches. With Yoga, it is possible to prevent and even reverse this process!
What are some types of Yoga I can choose from?
There are multiple types and schools of Yoga you can choose from, according to your needs and preferences. It is advisable to read up the class description at your local yoga studios. This will help you find a style that is just right for you. Ananda, Anusara, Ashtanga, Bikram, Iyengar, Integral, Kundalani, Kripalu, Power, Prana, Sivananda, and Vinyasa. Types of yoga include alignment-oriented yoga, fitness yoga, flow yoga, gentle yoga, hot yoga, specialty yoga, and spiritual-oriented yoga.
● Hatha Yoga: Hatha yoga tends to be great for beginners. They are more slow-moving and hence, easier to settle into. Hot yoga students who drink water before or during practice experience a lower number of dehydration-related symptoms. [8].
● Vinyasa, Ashtanga and Power Yoga: These are more challenging and exciting, depending upon the level of instruction. You can always speak to your instructor to accommodate personal limitations.
● Iyengar Yoga; Iyengar Yoga focuses strongly on achieving proper alignment and posture. It often uses props to help you perfect a form.
● Hot yoga: Hot Yoga is an interesting, relatively new modification. It is practised in, you guessed it, an artificially heated environment. A lot of studios even reach up to 104 degrees Fahrenheit. Practitioners have reported to highly enjoy performing yoga in hotter environments.
Tips for hot yoga:
Hot yoga should be classified as light-intensity exercise. [9]
Pregnant women should avoid practising hot yoga during pregnancy. [10]
Hot yoga cannot regulate comprehensive health at a cellular level. [11]
● Kundalini yoga: Kundalini yoga is very often seen as a healing form of yoga. These classes may incorporate and emphasise chanting, meditation and more spiritual elements.
What special supplies will I need for Yoga?
You will primarily need a yoga mat. Most studios encourage you to get your own mat. Often, you can also rent a yoga mat for the duration of your class at your local studio. Check with your chosen studio about their protocol, in light of the pandemic. Studios usually do provide all the other equipment and props that practitioners need, for example, bolsters, blocks and blankets.
Traditionally, yoga is practiced barefoot. Therefore, you do not require special shoes for your classes. Some people prefer wearing yoga socks with grips on the bottom to keep your feet steady and smooth on the mat.
Wear comfortable, sweat-absorbent and stretchy clothes. There are plenty of great options for yoga pants and sets available online and in stores if you would like to invest in specialised apparel. However, any comfortable clothes that you might already have works just fine.
What are some common misconceptions about Yoga?
There are a lot of myths about yoga that we can talk about. For example, there is a general idea that you need to already be flexible to do yoga. Yoga will make you flexible. Flexibility is not considered a prerequisite for practising yoga.
It is often said that yoga is only about stretching. While asanas might look a lot like stretching, they also help you strengthen and tone your muscles. Yoga has a wide number of benefits including facilitating weight-loss and calorie-control, improving your body’s balance and posture, boosting your nervous, respiratory, digestive and circulatory health, improving your memory retention capacities and preventing premature onset of ageing processes. Despite a heavy emphasis on stretching and flexibility, yoga provides you with an all-round, holistic health improvement. Therefore, yoga is often considered a complete lifestyle rather than simply a fitness exercise.
