5 Yoga Poses That Burn More Calories Than Walking

Yoga is renowned for its holistic benefits, offering a pathway to physical strength, flexibility, and mental clarity. While walking is a simple and effective form of exercise, some yoga styles can offer a more intense workout, burning more calories in the process.

In this blog, we explore 5 yoga poses that burn more calories than walking, shedding light on dynamic practices such as Vinyasa flow and Power yoga. These yoga styles engage multiple muscle groups and elevate your heart rate, resulting in a more efficient calorie burn.

Whether you’re new to yoga or an experienced practitioner looking for a more intense workout, these poses will help you maximize your fitness journey while enjoying the myriad benefits of yoga.

1. Vinyasa Flow

Vinyasa flow, often referred to simply as Vinyasa, is a style of yoga that synchronizes movement with breath, creating a dynamic and fluid practice. This type of yoga typically includes a series of postures connected by transitions and movements, often centered around Sun Salutations (Surya Namaskar).

This style can significantly increase your heart rate, offering a cardiovascular workout that burns more calories than a typical walk. The constant movement from one pose to another engages your muscles and keeps your body in a state of active motion. As a result, it can lead to a substantial calorie burn and improved overall fitness.

2. Power Yoga

Power yoga is a vigorous, fitness-based approach to yoga that incorporates athletic movements and challenging poses. It combines strength training and flexibility exercises in a flowing sequence that keeps your body moving continuously.

This style of yoga requires you to hold poses for longer durations, increasing muscle engagement and endurance. As a high-intensity practice, power yoga can burn significantly more calories than walking, making it an excellent option for those looking to enhance their fitness level while enjoying the benefits of yoga.

3. Ashtanga Yoga

Ashtanga yoga is a disciplined and structured form of yoga that follows a specific sequence of postures in a set order. This practice involves continuous movement from one pose to the next, creating an intense, dynamic flow that elevates your heart rate and boosts calorie burn.

The Ashtanga series is designed to strengthen and stretch the entire body, providing a full-body workout that can be more effective than walking for burning calories. The fast-paced, consistent nature of Ashtanga yoga challenges both your physical and mental endurance, making it a demanding yet rewarding practice.

4. Bikram Yoga

Bikram yoga, also known as hot yoga, is a specific style of yoga practiced in a room heated to around 105°F (40.6°C) with high humidity. This style includes a set sequence of 26 postures and two breathing exercises, performed over a 90-minute session.

The heated environment helps warm up your muscles and increases your heart rate, leading to a more intense workout and higher calorie burn. The combination of the challenging poses and the heat creates a demanding session that can burn more calories than walking, making it an excellent option for those seeking a more intense yoga practice.

5. Sculpt Yoga

Sculpt yoga, also known as yoga sculpt, is a fusion of yoga and resistance training that incorporates weights and high-intensity interval training (HIIT) into a traditional yoga flow. This combination challenges your muscles and cardiovascular system, leading to an elevated heart rate and increased calorie burn.

Sculpt yoga is designed to tone and strengthen your body while providing the flexibility and mindfulness benefits of yoga. The added resistance and HIIT elements make it a more intense workout compared to walking, allowing you to burn more calories and achieve your fitness goals more efficiently.


Incorporating these yoga poses into your fitness routine can help you burn more calories than walking while providing a comprehensive workout for your body and mind.

Whether you choose the fluid movements of Vinyasa, the intensity of Power yoga, or the heat of Bikram, each style offers unique benefits that can enhance your overall well-being. Give these poses a try and experience the transformative power of yoga as you elevate your fitness and boost your calorie burn.


Can yoga really help me burn more calories than walking?

Yes, certain yoga styles such as Vinyasa flow, Power yoga, and Bikram yoga involve continuous movement and dynamic sequences that can elevate your heart rate and burn more calories than walking.

Which yoga style is best for burning calories?

While each style offers unique benefits, Power yoga and Vinyasa flow are known for their intense, fluid movements that can significantly increase calorie burn. Hot yoga styles like Bikram yoga can also be effective due to the added heat factor.

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