How Effective Is Hot Yoga For Weight Loss?

How Effective Is Hot Yoga For Weight Loss?'

Most people wish to improve their physical fitness and stay healthy to live life to the fullest. One of the major reasons why people go for exercise is because of obesity. Although many different exercises exist to lose weight, hot yoga has become much more popular recently. 

It helps people lose weight and improve their current health conditions. Hot yoga can help you lose weight in a low-impact and healthy way. So, how effective is hot yoga for weight loss? We will explain this in more detail in this article. 

Hot yoga needs a strong heart as classes last for about 50-90 minutes in a hot room with a temperature of 105 degrees Fahrenheit (40.55 Celsius). With the right approach from hot yoga, you can build muscles and gain flexibility, and as you sweat, there are greater chances of losing weight. However, there are some factors from which weight loss depends on hot yoga. 

Hot Yoga for Weight Loss:

Practicing hot yoga as much as possible can help you lose weight. However, you must consistently try more intense and active classes – 3-5 hot yoga sessions for 1 hour minimum. You can even balance your practice with gentle, relaxing classes such as yin, Hatha, and restorative sessions. 

If you are more obese and have just started yoga to lose weight, you should go slowly. Start with 1-2 slower sessions and then slowly increase them. Consistency is the key. You need to get your body used to the poses, and you will start losing weight. Hot Yoga allows people to build flexibility and prevent injuries. Moreover, your body needs one day of rest each week. 

For effective weight loss, you should combine yoga practice with activities like cycling, swimming, and even walking to improve your heart health. Generally, the more intense your exercise is, the more calories it will burn. 

For example, people can burn more calories while jogging than sprinting or walking. The same is the case with hot yoga; the more focused, long, and intense sessions you will have, the faster you can lose weight. 

However, there are some factors, such as class duration, current weight, fitness level, and gender, that play a crucial role in losing weight with hot yoga. 

7 Effective Hot Yoga Poses for Weight Loss

You may have known yoga as a way to calm the mind, but it is indeed the best way to lose some weight and get in shape. The following are some effective hot yoga poses that can help you lose weight. You need to hold each pose as long as you can or for a minimum of 5-10 breaths but make sure you hold the posture each time a little longer than the previous day. 

1. Plank

Plank is one of the most effective poses that you can try and is a popular pose included in many hot yoga and can aid in building muscles and assisting with weight loss. This particular posture strengthens your core; you will feel it affects your abs which makes it a great exercise for losing belly fat. With a few adjustments, you can easily increase its intensity.

For ideal positioning, you must draw your heels back and the crown of your head forward. Make sure your chest is almost between your arms. Regularly practicing plank pose will allow you to see significant improvement in your abs and total core strength. 

2. Warrior II (Virabhadrasana B)

You may have heard about the brave and powerful warriors of the past who had the best and rock-solid muscles. So, you can make your body just like that with hot yoga. This specific pose allows you to bend your front knee so that the thigh comes parallel to the floor. The longer you hold this position, the tighter your quads will get, helping you lose weight overall. However, the key is to calm the mind and maintain a smooth and controlled breath during the pose.

3. Warrior III (Virabhadrasana C)

This yoga pose is the best way to lose weight more effectively and for a toned butt. It gives strength to your legs, back, and arms as well. To make it more intense for losing weight, you can contract your abs while holding the exact position. It gives your body balance and burns the fat on your belly as well. 

4. Triangle (Trikonasana)

Trikonasana may not be like other hot yoga poses, but with regular practice of this pose, you can drop some body weight. The twisted movement in this pose helps you to improve digestion and reduce belly fat. 

While engaging muscles will help you lose weight, you can also build strong muscles in the legs and arms. 

5. Downward Dog (Adho Mukha Svanasana)

Downward Dog is a hot yoga pose that can tone and stretch your whole body. With a little more focus on particular muscles, this pose goes from resting to radically strengthening the back, thighs, and arms. It gives an extra boost to your body while losing fat. 

However, you can engage your thigh muscles, rotating them inwardly. Take deep breaths while pressing down through your heels and hands. 

6. Shoulder Stand (Sarvangasana)

This hot yoga pose has many benefits, from improving digestion to increasing total body strength. Shoulder stand is an inversion that balances the thyroid levels, boosts metabolism, and improves the respiratory system. Moreover, it strengthens your upper body, abs, and legs. Add this amazing yoga pose to your hot yoga session, and you will see improvement in weight loss. 

7. Bridge (Setu Bandha Sarvangasana)

Adding a bridge pose to your hot yoga routine will help with building glute strength and weight loss. This exercise encourages you to reach your chest towards your chin. The gentle massage of the thyroid gland produces metabolism hormones that can also speed up the process of weight loss. 

Pressing down with the feet and engaging your thighs and back body will help tone your muscles. However, it also helps stimulate the abs and intestines to improve overall digestion.

How Can Hot Yoga Help You Lose Weight? How Effective Is It? 

While hot yoga involves burning calories, it helps you with weight loss. Some common benefits of hot yoga in terms of losing weight are listed below. 

1. Increased Calorie Burn

Hot yoga is performed in a hot room, which increases the heart rate, leading to increased calorie burn during the whole session, usually lasting for 50-90 minutes. It speeds up the process of digestion and burning fat. Hot yoga is quite effective as it assists with a quicker progression of losing weight over time. 

2. Increased Flexibility

Exercise gives the body more strength. However, yoga is more effective for increasing overall total body strength and flexibility. Also, by practicing yoga at a high temperature, you can sweat much more, and you can also relax and stretch the muscles more effectively. This leads to increased flexibility while minimizing the strain on the muscles. The more flexible and strong your body is, the more calories it will burn, leading to more effective weight loss. Therefore, combining some physical activities with yoga is suggested to speed up the weight loss journey. 

3. Improved Detoxification and Circulation

In hot yoga, you sweat a lot which is a natural body detoxification process. When you sweat, the body releases all the internal impurities and toxic elements in your body more effectively. Since hot yoga is performed in a heated atmosphere, it boosts circulation and improves cardiovascular functioning. It also drives more effective and consistent weight loss. 

4. Increased Mind-Body Awareness

Most people opt for yoga because it increases mind-body awareness, allowing you to clearly experience natural processes. With improved mind-body awareness, you will have great insights into your daily routine, allowing you to make better decisions. Hot yoga participants are most likely to consume healthy foods and create healthy diet routines. People doing regular hot yoga drink more water and develop other healthy lifestyle habits and decisions that boost weight loss. 

Why Choose Hot Yoga for Weight Loss?

You already know that the more intense your workout is – the more calories you will burn. According to the study, on average, men burn around 460 cal, and women burn 330 cal per hot yoga session. 

Generally, running is considered optimal for weight loss, but you get exhausted from running so quickly. Therefore, hot yoga is better if you are looking for long-term results. 

If you feel pain in a certain body part, you can change the pose and practice another pose, but you can’t do this while running. 

Whether you choose running or hot yoga, the results always depend on external factors such as your diet plan, your workout duration, and your body condition. 

Therefore, it is preferred to opt for hot yoga as it can boost weight loss and overall fitness. If you think that’s what you want, hot yoga is the best choice to level up your fitness and lose weight. 

Lose Weight with YOFIT Hot Studios Classes!

YOFIT Hot Studios offers a wide range of hot yoga classes specifically designed to cater to all types of people. Moreover, we provide professional instructors who improve your poses and help you lose weight effectively. Join hot yoga classes with us and start your weight loss journey today. 


Is Hot Yoga Good for Weight Loss?

Yes, hot yoga is an effective way to lose weight.

Does Hot Yoga Burn More Calories to Ignite Weight Loss?

As hot yoga is performed in a heated room, it tends to burn more calories and is best for weight loss.  

How Often Should I Do Hot Yoga to Lose Weight?

On average, you should take 3-5 hot yoga classes weekly, with each session ranging from 50 to 90 mins. 

Does Hot Yoga Burn Belly Fat?

Yes, there are some postures in hot yoga that burn belly fat.

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