Can Vinyasa Yoga Burn Down Calories

If you want to get some sweat on, vinyasa yoga may be the answer. A form of Hatha yoga, this discipline emphasizes synchronizing movement with breath, and its flowing sequences of poses are often linked together to resemble choreography.

But what does it do for the body? How many calories can you burn practising Vinyasa? And how does it compare to other forms of exercise? Today, we will talk about this challenging form of yoga and how it relates to weight loss.

What is Vinyasa?

Vinyasa yoga, or we may call it to flow yoga, is a prevalent yoga form that focuses on breath and movement.  Like other forms of yoga, Vinyasa is a series of poses that work to strengthen and tone your muscles and increase flexibility. 

But it also has a particular focus on breath – as you inhale, the body rises into the arc of an upward-facing "V" shape. Then, as you exhale, you rotate down into another "V" formation.

This dynamic flow makes Vinyasa unique. In this style of yoga, each movement is typically repeated three times. 

Vinyasa yoga will leave your muscles feeling worked, but that's the goal. The more you push yourself during a vinyasa yoga class, the more you get out of it.

How Many Calories Does Vinyasa Burn?

The amount of calories in Vinyasa differs from person to person, depending on what position you’re in when you start the flow.

Why does Vinyasa yoga burn calories?
For instance, you'll likely burn more calories in a full standing position than in a downward-facing dog. 

Your total caloric burn depends on the intensity at which you perform, but it’s safe to say that Vinyasa burns about 400 to 500 calories per hour.

How Does It Compare to Other Types of Exercise?

As a general rule of thumb, Vinyasa will burn more calories than cardiovascular exercise. 

For instance, running burns approximately 200 calories per half hour, while an hour-long cardio workout can burn 400 calories or more.

How do we calculate the number of calories burned with Vinyasa Yoga?

The calculation uses the MET value (Metabolic Equivalent of Task) of Vinyasa Yoga. The MET value, Vinyasa Yoga, is 5.5. First, the MET value is multiplied by the person’s body weight in kilograms. 

After this, we multiply this by 0.0175 and the duration in minutes. Only minutes where the person is doing the exercise are counted.

For example, let’s calculate how many calories a 100lb woman burns to do Vinyasa. If she does Vinyasa without interruptions for 1 hour with an intensity of 75%, she’ll burn about 350 calories: 175* 5.5 x 0.0175 = 350 calories in 60 minutes.

How to Maximize Calorie Burn:

Maintain a Strong Posture

While holding vinyasa poses, it’s easy to get sloppy and start slouching. Keep your shoulders back and down instead of hunched over or in front of you to optimize your burn. 

What does strong posture mean?

It straightens your posture and allows you to burn more calories while practising Vinyasa! It’s also crucial for getting the most out of each pose.


It can take some practice, but try to pay attention to how you’re breathing. If your breathing is choppy, it’s not going to help burn as many calories.

What is difference between breath and breathe?
Instead, it'll be easier for you to extend into the poses and get more out of each movement if your body relax.

Pull Your Tops Down

Another good tip for increasing calorie burn is to pull your top down during your vinyasa practice.

 Not only will it help you get the most out of each move, but it also makes the workout more comfortable and easier to complete. It's a win-win!

Pause between Poses

Another way to increase calorie burn is to pause whenever you’re about to transition between poses. 

Instead of just flowing from one move to the next, take a second to rest and absorb what your body has just done. It'll give you time to rest, restart, and get ready to flow into the next pose.

Practice More than Once a Day

One of the ways that Vinyasa will help you lose weight is by giving your body new movements and workouts. However, if your practice is always the same, it can become stagnant over time. 

To maximize calorie burn, make sure you’re constantly changing up the workout by hitting different poses, going for more extended periods, or doing more intense workouts.

Add Elevated Poses

Finally, try adding some elevated stretches and poses to get the most out of your vinyasa practice.

 So instead of staying on the floor or your knees, try standing during your training to increase calorie burn. 

It also makes Vinyasa much more comfortable for beginners, so it’ll be easier to keep practising!


Vinyasa yoga is an incredible workout which is easy-to-learn and full of exercises,and gives your body a complete training. It is a great cardio workout that helps you to burn calories as well as tone your muscles. 

With Vinyasa yoga, you're not just helping yourself with the results you get. You're also doing incredible things for your body and mind. 

By practising these routines, it will help to increase your balance, promote better posture, gently lengthen and make strong your muscles, and improve both your mental and physical wellbeing. These are all the things that will help you lead a healthier life overall.

Get started and learn more about this exercise form to see if Vinyasa is right for you or to find a local Vinyasa studio near you.


What Vinyasa Yoga Equipment Do You Need?

Vinyasa classes do not typically require any special equipment. However, some people buy yoga mats with sticky bottoms to prevent slipping during the downward dog or warrior pose. 

You also might want to buy a yoga block or strap to extend your range of motion during the class.

In addition, some teachers may recommend barbells for certain poses or other weight-bearing exercises.

How Do I Start Doing Vinyasa?

Vinyasa yoga can be pretty challenging, especially if you’ve never tried it before. However, it isn’t too hard to get over your fear of getting upside down or trying something new. 

Just follow the instructions on each move and spend some time doing the pose before moving on. You may ask your instructor for guidance in case you need any help to get started.

What is the ideal times per week to Practice Vinyasa?

Like cardio exercise, the more you practice vinyasa yoga, the better it will become. It may take around a few weeks or few months to get comfortable doing the poses. 

What Are Other Names For Vinyasa Yoga?

Other names of Vinyasa are flow yoga and power yoga. However, it is not an official name for the practice.

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