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I think I have been asked this question a million times so let's explore the Connection Between Yoga and Weight Loss.

In recent years, yoga has gained immense popularity as a holistic approach to physical and mental well-being. With its serene poses and mindful breathing, yoga offers tons of benefits, from stress reduction to improved flexibility. But can this ancient practice also help you shed those unwanted pounds? Let's take a look at the relationship between yoga and weight loss, exploring evidence and research.

The Mind-Body Connection:

Yoga is not just a physical exercise; it’s a comprehensive mind-body practice that emphasizes awareness and balance. Practitioners often find that regular yoga sessions lead to increased mindfulness, reduced stress, and improved emotional well-being. These factors play a significant role in creating a positive environment for weight loss.

Stress and Weight Gain:

Research suggests a strong connection between stress and weight gain. High stress levels trigger the release of cortisol, a hormone associated with fat storage, particularly around the abdominal area. By incorporating yoga into your routine, you can manage stress levels more effectively, potentially reducing the negative impact of cortisol on weight management.

Physical Activity and Metabolism:

While some yoga classes like "restorative" or "flex & stretch" might not burn as many calories as intense cardio workouts, it can still contribute to weight loss by boosting your metabolism. Certain yoga styles, such as Vinyasa or Power Yoga, involve dynamic movements that elevate your heart rate and engage multiple muscle groups. Over time, this can lead to improved muscle tone and increased calorie expenditure. Hot yoga (led in heated & humid studio) also contributes to more intense cardiovascular activity and therefore helps with weight loss too.

Mindful Eating:

Yoga encourages mindful eating, which involves paying close attention to your body’s hunger and fullness cues. Mindful eating can prevent overeating and promote healthier food choices. As you become more attuned to your body through yoga, you may find it easier to make conscious decisions about what and how much you eat.

Research and Studies:

Several studies have explored the potential effects of yoga on weight loss. While the results vary, many of these studies indicate positive outcomes. A 2013 study published in the Journal of Alternative and Complementary Medicine found that overweight individuals who practiced yoga experienced a reduction in body mass index (BMI) and waist circumference. Another study published in the Journal of Physical Activity and Health concluded that yoga practitioners had lower body fat percentages compared to non-practitioners.

Yoga Styles and Intensity:

The effectiveness of yoga for weight loss can be influenced by the style of yoga and its intensity. As mentioned earlier, more dynamic styles like Vinyasa or Power Yoga (which I teach at Soo Yoga every Friday morning) can provide a higher calorie burn. However, even gentle styles like Hatha Yoga or Restorative Yoga offer benefits by promoting relaxation and stress reduction, which can indirectly support weight loss efforts.


While yoga may not be a high-intensity weight loss solution on its own, it undoubtedly offers a range of physical, mental, and emotional benefits that can contribute to a healthier lifestyle. By reducing stress, promoting mindfulness, and supporting mindful eating, yoga creates an environment conducive to weight loss. Whether you’re a seasoned yogi or new to the practice, incorporating yoga into your routine can be a valuable addition to your weight loss journey, enhancing overall well-being along the way.

Are you a total beginner and worried about taking your first yoga class?

Use my free yoga guide for beginners:

By Kristina Rihanoff

Co-owner of Soo Yoga Wellbeing Center and Wellness academy founder


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