Your guide to using yoga for weight loss and body confidence

For weight loss, the best results come from eating balanced meals and staying active regularly.

But finding a form of exercise you actually enjoy — and want to stick with — can be easier said than done. While workouts like running, cycling, or high-intensity training are often promoted for fat burn, they’re not practical (or enjoyable) for everyone.

That’s where yoga comes in.

Often seen as a relaxing, low-impact option, yoga might not be the first workout that comes to mind for weight loss — but it could offer more than you think. From increasing muscle tone to supporting mindfulness and consistency, certain types of yoga may help with both weight and overall well-being.

In this article, we look at how yoga can help with weight loss. We will discuss the styles that are most helpful and how to start a routine that works for you.

What are the benefits of yoga?

When it comes to practising yoga, the benefits are wide-ranging — from the physical changes you may notice in your strength, posture, and flexibility, to mental health improvements like reduced stress, greater self-awareness and improved clarity.

Yoga isn’t just about movement: it’s about connecting with your body and mind in a way that supports long-term wellbeing. It can help reduce anxiety, improve mood, and support movement. Its specific benefits for weight loss include:

Yoga promotes restful sleep

Mindfulness has long been recognised as an important tool for mental health — but it also plays a role in improved sleep quality. And when it comes to weight loss, sleep matters.

A 2018 study revealed that those who sleep less than the recommended 7 hours a night are more likely to develop higher-than-average body mass indexes and obesity than those who sleep more [1].

Yoga relieves stress

Many people who turn to yoga don’t just love the benefits it provides in terms of muscle tone and fitness, but its ability to relieve stress and leave you feeling recharged, too.

According to a 2011 study published in the Journal of Obesity, exercise that promotes mindfulness can help lower stress and maintain or lower your body fat [2]. This is because stress has been shown to cause your body to store fat, particularly around the midsection.

Yoga builds strength and burns calories

Although it has a lower impact than traditional cardio, like cycling, yoga still burns calories, especially more active styles like Vinyasa or power yoga.

A 30-minute session can burn upwards of 120 calories while also helping build lean muscle mass, which supports metabolism over time.

Yoga improves flexibility, posture, and mobility

With regular practice, yoga helps lengthen and strengthen muscles, improving overall flexibility and joint range. Better posture and mobility can make daily movement easier. They also lower the risk of injury. This is helpful when you move more often to lose weight.

Yoga supports better breathing and body awareness

Controlled breathing (pranayama) is central to many yoga practices and can help regulate the nervous system, improve focus, and even enhance workout endurance. At the same time, yoga cultivates greater awareness of how your body moves and feels, making it easier to recognise hunger cues, movement limitations, or when you need rest.

Yoga may improve self-esteem

There’s also a psychological element to yoga that often gets overlooked. By encouraging present-moment awareness, progress over perfection, and non-judgment, yoga can improve self-esteem and foster a more positive relationship with your body — a powerful foundation for any sustainable weight loss journey.

Can yoga help you lose weight?

While yoga isn’t the most effective exercise in terms of calorie burn, a consistent practice — when paired with a balanced, nutritious diet — can still support weight loss in a meaningful way.

In this sense, yoga becomes a valuable addition to your routine, helping to foster habits that contribute to long-term results.

Most studies on yoga and weight loss look at the practice as one part of a broader healthy lifestyle, rather than a standalone strategy. And the research reflects this.

According to a study of 11 people medically classified as overweight and 9 people of standard weight, it was found that yoga encouraged them to adopt healthy lifestyle changes that then led to weight loss [3].

These shits included more mindful eating, fewer food cravings, improved self-esteem, increased muscle tone, and a more active interest in healthy living.

Thanks to its emphasis on mindfulness and mind-body awareness, yoga can reduce stress and help you tune into your behaviours and triggers around food, particularly emotional eating.

This is evident in a 2018 study that showed that when incorporated with healthy eating, a regular yoga practice can help individuals manage emotional eating and increase their capacity to be active [4].

What's the best type of yoga for weight loss?

There are many different styles of yoga — some are slow and meditative, while others focus more on strength, stamina, or dynamic movement. If you’re goal is weight loss, the best type of yoga is one that challenges your body, builds muscle, and keeps you engaged.

Muscle burns more calories than fat, even at rest. So, as your strength increases and lean muscle develops, your body becomes more efficient at burning calories and reducing fat over time.

Styles of yoga that combine movement with physical intensity include:

Vinyasa Yoga

Vinyasa is a flowing, dynamic style where movement is linked with breath. Classes typically move through sequences like sun salutations and standing poses without long breaks in between. This continuous flow not only helps raise your heart rate but also builds strength, balance, and endurance over time. It’s a popular option for those who want both the physical and meditative benefits of yoga in one session.

Ashtanga Yoga

Ashtanga is a more structured and athletic form of yoga. It follows a set series of poses in a specific order, with an emphasis on breath control (ujjayi) and internal focus. Each class progresses through sun salutations, standing poses, seated postures, and backbends. It’s physically demanding, making it ideal for those looking to challenge themselves and develop strength, stamina, and discipline.

Hatha Yoga

Hatha is a broad category that includes foundational yoga styles. While some classes may be slower-paced, they often include challenging sequences that target major muscle groups. Power Hatha, in particular, focuses on holding poses for longer to build strength and control. This make it a great option for those wanting to improve flexibility and muscular endurance in a more deliberate, accessible format.

Power Yoga

Power yoga is an energetic, fitness-focused variation of Vinyasa. It’s designed to increase heart rate, build full-body strength, and improve cardiovascular fitness. Expect fewer traditional pauses and more continuous, intense movement that mimics strength training. Power yoga classes often feel like a hybrid between yoga and a bodyweight workout — perfect for those wanting a sweatier session.

Bikram Yoga

Bikram yoga involves a fixed sequence of 26 poses performed in a room heated to around 40°C (104°F) with high humidity. Each class lasts 90 minutes and combines standing, balancing, and floor-based postures to challenge strength, flexibility, and endurance. The heat promotes deep muscle stretching and increases cardiovascular demand, helping you work up a sweat and elevate your calorie burn. While not for everyone, it’s a favourite for those who enjoy structure and intensity.

While more vigorous yoga styles tend to burn more calories, the most important factor is consistency. Even slower or gentler forms of yoga — when practiced regularly — can support weight loss by reducing stress, improving sleep, and encouraging mindful habits around food and movement.

According to a 2022 review published in Diseases, 22 studies have found yoga helps to reduce total body weight, body mass index, body fat percentage, and waist circumference among participants with obesity, regardless of what style of yoga is practised [5].

At the end of the day, the best type of yoga for weight loss is the one you enjoy and feel motivated to practice consistently.

How often should you practice yoga for weight loss?

A consistent yoga practice can absolutely support weight loss — especially when it becomes a regular part of your weekly routine.

If yoga is your primary form of exercise, aim for 3 to 5 sessions per week, with each class running for around an hour. While the duration can stay the same, you can mix up the intensity based on how you’re feeling — for example, choosing a slower restorative practice on low-energy days and a more dynamic flow when you’re feeling energised.

If you’re combining yoga with other workouts like resistance training or cardio, then 1 to 2 sessions per week is a great way to support recovery, reduce stress, and stay active, without risking overtraining.

What are the best yoga poses for losing belly fat?

Yoga is more than stretching — it’s a full-body practice that combines movement, breath, and focus. Depending on the style, yoga sequences can be tailored to build muscle, elevate your heart rate, or promote relaxation and mindfulness.

If your goal is to reduce belly fat, incorporating poses that engage the core and support overall strength can help. Here are a few options to add to your practice.

Plank pose

Whether balancing on your hands or forearms, you want to keep your body in a straight line with your hands and toes on the ground to form a plank pose. Activate your core and hold the position.

Side plank

The same with the above, only this time you’ll be balancing on your side with one arm and leg on the ground, with the other balanced above and your hips raised. This targets your core and obliques.

Warrior 1

With both feet planted on the ground, your back leg should be behind your front, with the foot slightly angled outward as your front foot points forward.

Slightly bend your front knee and keep your back leg straight. With your upper body straight and your head and torso angled in front of you, hold your arms and hands above your head to activate your core and leg muscles.

Boat pose

With a strong emphasis on your core and deep abdominals, the boat pose is great for belly fat.

Lie on the ground and slowly lift both feet above the ground as you bring your upper body off the floor. With both hands straight, stretch out between the body and knees as you hold the posture.

Cobra pose

Targeting your shoulders, back and core, the cobra pose is great for toning the belly.

Lie flat on your belly with your head on the ground. With both hands on either side of your shoulders and palms touching the floor, gradually raise your body up from the torso and keep your shoulder blades pressed against your back.

Chair pose

From a standing position, slowly bend at your knees while driving your butt back as if you are sitting down on an invisible chair. Hold the position as you feel your glutes activate and your quad muscles work to maintain stability.

Downward dog

Kneeling on all fours, begin to straighten your legs as you lift your hips up towards the ceiling so your body is in an inverted "V" position.

Keep your head down and neck long as you try to straighten the legs by pushing your heels towards the floor. A downward dog or downward-facing dog elongates the spine, strengthens the upper body, and releases tension in the hamstrings and calves.

Bridge pose

A great pose for stretching your chest and abdomen while also strengthening your upper back and glutes, the bridge pose begins by lying on your back with your knees bent and feet on the mat.

Bring your arms to your side and gently press through your feet as you lift your hips. Clasp your hands behind your back, keep your shoulders down, and roll back.

Final thoughts

At its core, weight loss comes down to creating a caloric deficit — but that doesn’t mean drastic dieting. Eating a little less, moving a little more, and building consistent habits is often what leads to the most sustainable progress.

Alongside a balanced, nutrient-rich diet filled with protein, it’s important to find a form of movement that fits into your lifestyle and motivates you to stay active. For many, yoga offers that balance — supporting strength, mobility and muscle tone, while promoting mindfulness, stress relief, and better breathing.

While yoga can play a valuable role in your weight loss journey, it may not be enough on its own to help you reach your goals, especially if underlying biological factors are making weight loss harder.

That's where Juniper’s Weight Reset Program comes in.

It combines evidence-based treatment that targets weight gain at a biological level with a dietitian-led program designed to support long-term weight maintenance. Whether you’re just starting or looking for a structured, sustainable path forward, the Weight Reset Program can help you reach your goals — and stay there.

Frequently asked questions

Curious about how yoga fits into your weight loss routine? From how often to practise to which poses target belly fat, we’ve answered the most common questions to help you get started — and stay motivated.

Can yoga help you lose belly fat?

While spot-reducing fat isn’t possible, yoga can support fat loss overall — including around the belly — by building muscle, reducing stress, and improving sleep and mindfulness. Certain poses also target the core, helping to strengthen and tone this area over time.

How often should I do yoga to lose weight?

If yoga is your main form of exercise, aim for 3 to 5 sessions per week to see the best results. You can vary the style based on your energy levels — mixing dynamic flows with more restorative practices. If you’re also doing other workouts, 1 to 2 sessions a week can help with recovery and consistency.

Which type of yoga is best for weight loss?

Styles that focus on movement, strength and flow — like Vinyasa, Power, and Ashtanga yoga — are most effective for weight loss. They elevate your heart rate, build muscle, and support long-term calorie burn. But ultimately, the best yoga is the one you enjoy and can stick to.

What are the best yoga poses for weight loss?

Poses that engage large muscle groups and activate your core are great additions to a weight loss routine. Plank pose, warrior sequences, boat pose, chair pose, and downward dog are all effective for building strength and supporting fat burn.

Does yoga build muscle or burn calories?

Yoga does both — especially more active styles like Power or Vinyasa. While it may not burn as many calories as high-intensity workouts, it builds lean muscle mass, which helps boost your metabolism and supports long-term weight loss.

Can yoga replace cardio for weight loss?

It depends on your goals. While yoga isn’t a traditional cardio workout, dynamic styles can still raise your heart rate and support fat loss. For some, yoga is a great standalone option; for others, it works best as part of a balanced routine alongside walking, strength training, or other forms of movement.

Is yoga effective for beginners trying to lose weight?

Yes — yoga is accessible for all fitness levels and can be a great way to ease into regular exercise. It builds strength, supports flexibility, and encourages mindful habits that help with sustainable weight loss. You don’t need to be advanced to see benefits — consistency is key.

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