It’s known to improve flexibility and reduce stress, but can yoga help you lose weight too?
There’s plenty of evidence to suggest it can help with mobility, but there’s not much proof to show that the exercise is a real calorie-torcher. One study, published in the Journal of Physical Activity and Health , showed that a 60-minute Vinyasa practice burned fewer calories than a walking session on a treadmill. As such, it’s probably not the most effective style of training if you’re trying to lose weight.
Research has also shown that yoga can lower your basal metabolic rate – the amount of energy needed for the body’s housekeeping functions. If this rate is lowered, the whole body slows down and this means the body needs fewer calories for its housekeeping functions. A study published in 2006 in BMC Complementary and Alternative Medicine found the basal metabolic rate was reduced by 13% in people who had practiced yoga compared to those who had not.
Effectively, the study highlighted that the percentage of reduction in the basal metabolic rate was high enough to mean that yoga practitioners would either require less food and fewer calories. So if they continued to eat as before while still practicing yoga, they would actually gain weight. For example, a Yin or Restorative yoga class affects the connective tissues and focuses on passive stretching. On the other hand, Bikram or Ashtanga yoga, which is much more dynamic, acts more like a cardio workout, where the postures are more challenging and the pace of the class is faster. You’d expect to build strength doing the latter because it involves contracting muscles to stretch opposing ones. This is known as active stretching.
A study published in the International Journal of Yoga followed college athletes over a period of 10 weeks. There were two groups; one that had biweekly yoga sessions and a control group that did no yoga activity. There were significant differences in the flexibility of the group that attended biweekly yoga sessions whereas there were no significant differences in the group that did no yoga activity.
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