Yoga for weight loss gets oversold and undersold at the same time. Oversold, because a gentle class burns fewer calories than a brisk walk. Undersold, because the things yoga does well, like lowering stress, improving sleep and keeping you consistent, are exactly the things that tend to derail weight loss after 40.
Based on my research, here’s what yoga can realistically do, which styles are worth your time, and a simple routine you can start this week.
Does Yoga Actually Help You Lose Weight?
Yes, modestly, and mostly indirectly. Reviews of the research have found that regular yoga practice is linked to small reductions in body weight and BMI in people who are overweight. The effect is real, but smaller than what you’d get from a calorie deficit plus strength training.
Where yoga earns its place is in everything around the number on the scale:
- Stress and cortisol. Chronic stress keeps cortisol high, and high cortisol is tied to belly fat and cravings. Yoga is one of the better-studied tools for lowering perceived stress. I cover that connection on my stress and cortisol page.
- Sleep. Poor sleep raises hunger hormones the next day. A gentle evening practice can help you wind down.
- Mindful eating. Research on regular practitioners links yoga to more awareness of hunger and fullness, which shows up in how people eat.
- Consistency. The best workout is the one you keep doing, and a lot of women stick with yoga long after they’ve quit a bootcamp.
How Many Calories Does Yoga Burn?
Less than most people hope. A 30-minute hatha class burns roughly 120 to 180 calories depending on your body weight. Faster power-style classes burn more, closer to a moderate cardio session.
That’s why yoga works best as one part of a plan, not the whole plan. Pair it with walking or strength training and a moderate calorie deficit, and it pulls its weight.
The Best Types of Yoga for Weight Loss
Vinyasa (flow). Poses linked together with movement and breath, so your heart rate stays up. The best all-round choice once you’re comfortable with the basics.
Power yoga. A faster, more athletic version of vinyasa. It has the highest calorie burn of the common styles and builds real strength in the arms, core and legs.
Hatha. Slower, with poses held longer. The calorie burn is lower, but it’s the best place for beginners to learn alignment without getting hurt.
Hot yoga. Practiced in a heated room. You’ll sweat a lot, but most of the extra weight you lose that day is water. Check with your doctor first if you have heart or blood pressure issues or get dizzy easily.
Restorative and yin. Very little calorie burn. Their value is stress relief and better sleep, which isn’t nothing if cortisol is part of your picture.
A 20-Minute Beginner Yoga Routine for Weight Loss
Do this three or four times a week. Move slowly, breathe through your nose, and skip anything that hurts.
- Cat-cow, 1 minute. On hands and knees, alternate arching and rounding your back to warm up your spine.
- Downward dog, 1 minute. Hips high, heels reaching toward the floor. Bend your knees as much as you need to.
- Sun salutation A, 5 rounds. About 5 minutes. This is the part that raises your heart rate.
- Chair pose, 3 holds of 30 seconds. Sit back as if into a chair with your arms overhead. It works your thighs and glutes.
- Warrior II, 45 seconds per side. Front knee over your ankle, arms long.
- Plank to low plank, 5 slow reps. Drop to your knees if you need to. This builds core and arm strength.
- Boat pose, 3 holds of 20 seconds. Bent knees are fine.
- Bridge pose, 3 holds of 30 seconds. Press through your heels to work your glutes.
- Seated forward fold, 1 minute.
- Legs up the wall or savasana, 2 to 3 minutes. Don’t skip this. It’s where the stress relief happens.
If you’d rather follow along, free yoga videos on YouTube are a perfectly good place to start. Look for beginner vinyasa or yoga for weight loss classes that run 20 to 30 minutes, and stick with one instructor for a few weeks so you can learn the flow.
How Often Should You Do Yoga to Lose Weight?
Three to five sessions a week is a realistic target. A balanced week looks like this:
- 2 or 3 faster flow or power sessions for calorie burn and strength
- 1 or 2 gentler sessions for recovery and sleep
- 2 or 3 days of walking or strength training, if weight loss is your main goal
Strength training matters more after 40 than most women realize, because it protects muscle while you’re losing weight. Yoga builds some strength, but it isn’t a full replacement. My strength training guide for women over 40 covers the basics, and walking for weight loss is the easiest cardio to add.
Pros and Cons of Yoga for Weight Loss
What’s good about it: it’s low impact and easy on your joints, cheap or free to do at home, helps with stress and sleep, and it’s easy to stick with.
The limits: it burns fewer calories than cardio, results on the scale are slower if it’s all you do, and beginners can strain wrists, shoulders or lower backs by pushing into poses too fast.
Frequently Asked Questions
Can you lose weight doing only yoga?
You can if yoga is paired with a calorie deficit, but progress is usually slower than with cardio or strength training. Most women get better results using yoga alongside walking or weights.
Can practicing yoga for weight loss cause injury?
It can, mostly in the wrists, shoulders, hamstrings and lower back when beginners force a pose. Use blocks, bend your knees, and back off anything that causes sharp pain.
What is the best time of day to do yoga for weight loss?
Whenever you’ll actually do it. A faster flow in the morning can feel energizing, and a gentle session in the evening can help with sleep.
This is not medical advice. If you have a heart condition, high blood pressure, joint problems, or are pregnant, talk to your doctor before starting a new exercise routine.