Yoga and Weight Loss: More Than Just Burning Calories

Back in the ‘90s and early 2000s, I was a professional dancer. Movement has always been my thing—it still is (hence, becoming a yoga instructor). But back then, my focus wasn’t just on movement. It was on staying skinny.

As a dancer during that time, being thin and fit wasn’t just preferred; it was practically a job requirement. I spent countless hours in dance classes, hit the gym regularly, and constantly searched for ways to maintain my physique. I had dabbled in yoga since 1998, but one day, I decided to go all in—I was ready to dominate that yoga class, torch calories, and sculpt my body.

And then… yoga kicked my butt.

I remember looking around that Times Square studio, wondering, What the heck are these people doing? It wasn’t the fast-paced, calorie-burning workout I had envisioned. But instead of giving up and finding another fitness trend, something unexpected happened.

Yoga became my sanctuary. It connected me to my body, mind, spirit—and even to something greater than myself. But that’s a story for another day. Let’s get back to the weight loss part.

From that first class to now, yoga has been a daily practice for me. And while I still move to stay healthy, I truly believe that my consistent yoga practice has played a huge role in keeping me strong, energized, and (bonus!) helped me maintain a healthy weight without obsession.

So, can yoga really help with weight loss? Let’s dive in.

Can Yoga Help with Weight Loss?

The short answer: Yes—but probably not in the way you think.

If you’re looking for a high-intensity, sweat-dripping, calorie-blasting workout, yoga may not be your first choice. But weight loss isn’t just about burning calories. It’s about balance—physically, mentally, and hormonally. And that’s where yoga works its magic.

1. Yoga Reduces Stress (And Stress Leads to Weight Gain!)

Ever notice how stress makes you crave junk food? That’s cortisol—the stress hormone—doing its thing. High cortisol levels can lead to increased appetite, belly fat storage, and emotional eating.

Yoga helps lower stress, which in turn helps regulate cortisol. The result? Fewer cravings, less mindless snacking, and a healthier relationship with food.

2. Yoga Builds Lean Muscle

Muscle burns more calories than fat, even at rest. And while yoga might not look like traditional strength training, holding poses like Plank, Warrior II, and Chaturanga requires serious muscle engagement. Over time, this builds lean muscle mass, which helps boost metabolism.

3. Yoga Encourages Mindful Eating

Have you ever inhaled an entire bag of chips without even realizing it? (Yeah, me too.)

Yoga teaches mindfulness—being present in the moment. This mindfulness naturally extends to eating habits. You become more aware of hunger cues, portion sizes, and emotional triggers that lead to overeating.

4. Yoga Improves Digestion

Certain yoga poses stimulate the digestive system, helping with bloating, sluggish digestion, and metabolism. Twists, forward folds, and gentle belly massages through poses like Apanasana (knees-to-chest pose) can keep things moving and reduce discomfort that might make you feel “heavier” than you actually are.

5. Yoga Boosts Metabolism Over Time

While a single yoga class won’t burn as many calories as, say, a HIIT workout, the long-term effects of yoga on metabolism are powerful. A regular practice supports hormonal balance, improves insulin sensitivity, and enhances thyroid function—all of which contribute to a healthy metabolism.

6. Slow Yoga Practices Help the Body Release Weight

Not all yoga has to be fast and physically intense to be effective. Slower practices, like Yin Yoga and Restorative Yoga, activate the parasympathetic nervous system—the rest and digest state. When we spend too much time in fight-or-flight mode due to stress, our bodies hold onto weight as a protective response. By slowing down and moving into deep relaxation, we allow the body to reset, rebalance hormones, and let go of unnecessary weight—both physically and emotionally.

Best Types of Yoga for Weight Loss

While any type of yoga can support weight management, some styles are more physically demanding than others. Here are a few that can help you break a sweat and build strength:

1. Power Yoga

Think of this as yoga on fast-forward. Power yoga is a vigorous, fitness-based approach that incorporates strength-building poses with continuous movement. It’s great for calorie burn and muscle tone.

2. Vinyasa Flow

A dynamic style that links breath with movement, Vinyasa flow keeps you moving almost constantly, which can help elevate heart rate and improve endurance.

3. Ashtanga Yoga

A structured and intense practice, Ashtanga yoga follows a set sequence of postures and requires strength, flexibility, and stamina. It’s one of the most physically demanding styles, making it great for fitness-focused yogis.

4. Hot Yoga

Practiced in a heated room, hot yoga increases heart rate, improves flexibility, and helps with detoxification through sweating. Just be sure to stay hydrated!

5. Hatha & Restorative Yoga

While Hatha is generally slower-paced, it focuses on proper alignment and building foundational strength. Restorative Yoga, on the other hand, is deeply relaxing and helps shift the body into the rest and digest state, reducing cortisol and allowing the body to naturally let go of stored tension and weight.

How to Use Yoga for Sustainable Weight Loss

If you’re considering using yoga as a tool for weight loss, here’s how to approach it:

1. Be Consistent

Commit to a regular practice. Even 20–30 minutes a day can make a big difference over time.

2. Combine Yoga with Other Movement

While yoga is incredible, balance is key. Add to your yoga practice walking, strength training, or other forms of movement that you enjoy.

3. Focus on Breathwork

Pranayama (breath control) techniques like Kapalabhati (skull-shining breath) and Ujjayi (ocean breath) can help boost energy levels and support digestion.

4. Pay Attention to Nutrition

Yoga naturally encourages a healthier lifestyle, but mindful eating is crucial. Focus on nourishing, whole foods that make you feel good from the inside out.

5. Practice Patience

Unlike crash diets or intense workout regimens, yoga supports gradual, sustainable change. Trust the process, and let your body respond at its own pace.

Before You Go

Yoga may not be the first thing that comes to mind when you think of weight loss, but it’s a powerful tool for overall well-being. It goes beyond calorie counting and quick fixes—offering a holistic approach that balances the body, mind, and spirit.

For me, yoga started as just another workout. But it became a lifelong practice that has kept me strong, centered, and (bonus!) helped me maintain a healthy weight without obsession.

So, if you’re looking for a sustainable way to support your health and weight, roll out your mat and give yoga a try. It might just surprise you.

What’s your experience with yoga and weight loss? Let’s chat in the comments!