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How Many Calories Do You Burn Doing Vinyasa Yoga?

Jason Hughes
Published by Jason Hughes
Fact checked by Markus Oliver, BHSc FACT CHECKED
Last updated: May 30, 2022

Yoga is a healthy, robust, and relaxing form of exercise that is loaded with benefits for your mind and body. This guide gives you the basics you’ll need to begin your own yoga practice and start on the road to wellness and we'll tell you how many calories you typically burn doing vinyasa yoga.

What is Yoga?

Yoga is not your latest gym and exercise fad. Rather, it is believed to have been a force since the very beginning of civilization. The word yoga comes from the Sanskrit word “Yuj,” which means to bring together or unite. In fact, the essence of the practice is to unite the body and mind into a state of perfect harmony.

The word yoga comes from the Sanskrit word “Yuj,” which means to bring together or unite. In fact, the essence of the practice is to unite the body and mind into a state of perfect harmony.

The Different Forms of Yoga

Yoga comes in many forms and shapes, but the most well-known ones include the following:


The most popular form, it combines breathing with movement and posture.


This form also involves breathing but is especially known for its postures that flow seamlessly from one to another.


This practice is geared to strengthening and building muscle using high-intensity movements.


Special breathing is combined with poses for this yoga practice founded by Patabhi Jois.


This is an interesting practice where the practice room is heated highly in which practitioners engage in 26 difficult poses.


With this yoga style, the body is helped into poses through the use of a variety of props such as blocks and chairs.

Yoga as Exercise

Yoga is good exercise, but how much depends on which form you do. Hatha and Iyengar are more mild forms whereas Power and Bikram yoga are more strenuous. Then there is the issue of how many calories you burn during a yoga session.

Vinyasa Yoga

Vinyasa yoga is beautiful to see and do with its smooth movements and transitions that lead from pose to pose. The gradual progression of movements are accompanied by breathing techniques which make Vinyasa yoga the ideal cardiovascular workout. It requires concentration as well as constant movement which cause you to sweat. Since it is a good workout, you may wonder how many calories does vinyasa yoga burn?

Of all yoga forms, it is one of the best calorie burners and can result in burning an average of 400 to 500 per hour.

In vinyasa yoga, you burn an average of 400 to 500 calories per hour.

Vinyasa Yoga Poses for Beginners

Although there are many more, the following are key Vinyasa yoga poses:


  1. Downward facing dog
  2. Mountain pose
  3. Upward facing dog
  4. Crescent lunge
  5. Chair pose
  6. Warrior 2
  7. Side angle
  8. Plank pose
  9. Tree pose
  10. Forward fold pose
  11. Seated forward fold pose
  12. Chaturanga
  13. Side plank
  14. Tabletop

Beginning a Vinyasa Practice

As a new Vinyasa practitioner, you probably wonder, how often should I do yoga? One of the wonderful things about yoga is that is entirely an individual practice, but as a beginner, you should slowly ease into it.

The important thing for you to do is to listen to your own body and pace your practice accordingly. In most exercise classes, our general goal is to keep up with the instructor which is a sure-fire way to become injured. And yes, you can become injured doing yoga. Whether a new or seasoned yoga student, consider shooting for doing your vinyasa yoga 3 to 5 times a week, which will give your body time to rest between sessions.

Can you do yoga more often? Some people practice 6 or 7 days a week with not problem, and there are even those who do vinyasa yoga twice a day. However, a twice a day schedule is putting your body at risk for injury.

Also, don’t be afraid to take off a week now and then. You’ll be amazed at how much stronger and clear-headed you are when you get back into your yoga routine.

Kneeling Yoga Poses

Young, old, and in between, these days many of us suffer from knee issues. Thus, the question is what kneeling yoga poses are there and will they injure my knees?

However, before listing them, it’s important to emphasize that you should go at your own pace and do what’s comfortable for your body. For every pose in yoga, there is a way to modify it for safety and comfort.

The main kneeling poses are as follows:

  1. Child’s pose
  2. Table pose
  3. Cat/cow pose
  4. Balancing table pose


Can I lose weight doing yoga?

Yoga is a wonderful body workout and conditioner, and it can certainly help you on your weightloss journey. But it’s important to consider diet, too. A vegan diet along with good cardio-conditioning is an excellent combination to stay healthy while losing weight.

What should I wear when doing yoga?

Yoga outfits abound, and you could sink a good bit of money into a “yoga outfit.” The bottom line is to wear whatever you are the most comfortable moving in. Some possibilities include the following:

  • Loose capri pants
  • Leggings
  • Tunics
  • Loose pants
  • Shorts
  • For women – a comfortable sports bra

Where can I do yoga?

You can check your local Y or on the Internet for classes in your area. There are also very good online yoga classes.

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