Which Type of Yoga Is Best For Weight Loss? 

The word “yoga” means “union”. 

You can practice types of yoga in the comfort of your home and reap all its benefits.  

The best part about yoga is that you need just a mat and half an hour every day to get started on this path. 

Weight loss has become an important goal for all of us; don’t we all want a toned body? 

Haven’t we all tried strict dieting and intense physical workouts?  

Yet, we have failed. But yoga can offer you many more benefits than other exercises, aiding in your journey to weight loss. 

Each of these styles is designed to increase your heart rate and circulation, to promote sweating and movement of lymphatic fluid, and finally, to encourage conscious, deep breathing. 

A study was also conducted which shows that you can lose up to 20-25 kg of weight only with Yoga in a year.  

I know that most of you have not been aware of the different types of Yoga, Let’s jump into see them.  

Is There Any Type of Yoga 

Yoga has been practiced from a long way in the past few years.  

Take a look at our site or in internet and you’ll see so many different types of yoga, from ashtanga yoga and kundalini yoga to aerial yoga and acro yoga.  

You might have even heard about — or tried — some of the more modern and unusual iterations of the ancient practice: hip-hop yoga, HIIT yoga, and naked yoga…just to name a few. 

Yoga is not just a some of group of asanas and all it is very deep to studied.  

That’s why in India many people who wants to lose weight or just to make them physically active them don’t move hop into gym instead they follow Yoga practice.  

I am not trying to make bad of gym, I am only comparing it with yoga.  

Gym has its other benefits and some which are many beneficial then Yoga. 

Read- Best Yoga Workout For Weight Loss 

what are different types of yoga? 

There are mainly 12 different types of yoga but today we are discussing about the 6 most popular ones: 

Ashtanga yoga 

Ashtanga yoga shares some elements with vinyasa yoga, including the flowing movement and breathing style.  

But while vinyasa classes are more varied, ashtanga has a set sequence of poses that you can’t deviate from, Baitmangalkar says. 

Ashtanga yoga classes also tend to place a greater emphasis on meditation, Parikh says, which means it can have additional benefits for your mental health. 


Vinyasa yoga classes include many of the classic yoga poses, like those in the sun salutation sequence.  But instead of holding still in poses, you ‘flow,’ between poses in continuous movement, says Arundhati Baitmangalkar, lead teacher and founder of the Aham Yoga studio. 

Moving fluidly from one pose to another helps you sync up your breath with your movement — creating a calming effect, says Baitmangalkar. 

Hatha yoga 

Traditionally, hatha yoga is an umbrella term that encompasses many different styles of yoga.  

“Most styles of yoga we know today are considered Hatha yoga,” Parikh says. This includes vinyasa, hot yoga, ashtanga, and Iyengar styles. 

But in the western world, a hatha yoga class generally means that you will be holding poses for longer periods of time, compared with a style like vinyasa, Baitmangalkar says. 

Iyengar yoga 

Iyengar yoga is another slow style of yoga, where you hold poses for longer periods, but it also includes physical props like yoga blocks and straps. 

“Iyengar yoga is a system of yoga where the emphasis is on precise alignment of the body,” Baitmangalkar says. 

Iyengar can be a great option if you don’t have full mobility in your body because yoga props can help you get into proper alignment. “The Iyengar style of yoga was one of the first to accommodate physical limitations,” Parikh says. 

Bikram yoga (Hot yoga) 

Hot yoga is another yoga style with a more rigid sequence. In hot yoga classes, you will generally do two sets involving a series of 26 poses in 104 °F heat, Parikh says. 

Hot yoga is sometimes called Bikram yoga, but many studios have moved away from using this name after criminal allegations have been raised about Bikram Choudhury, the founder of the practice. 

While the heat can be intimidating, hot yoga devotees feel that it can offer a mood boost. “Those who practice this style of yoga often feel the positive effects of the increased sweating of this practice, sometimes described as ‘euphoric,'” says Parikh. 

Kundalini Yoga 

Also known as the “yoga of awareness,” kundalini yoga includes repetitive poses. Kundalini yoga awakens the latent kundalini, Shakti.  

This spiritual energy resides at the base of the spine. Yogis believe that Kundalini Shakti is like a coiled snake, unaroused at the base of the spine.  

Therefore, the active energy moves up the spine and contributes to your spiritual well-being. Kundalini yoga is also suitable for stress, anxiety, depression and better cognitive function. 

Movements begin with a chant, followed by pranayama, the act of controlled and precise breathing.  

Then comes kriya, a set of postures or mudras (specific hand positioning). Then one performs pranayama, chanting, and meditation. 

How often should you do yoga to lose weight? 

Practice yoga as often as possible in order to lose weight. You can do a more active, intense practice at least 3 to 5 times per week for at least 1 hour. 

On the other days, balance out your practice with a more relaxing, gentle class. Hatha, yin, and restorative yoga classes are great options. 

If you’re a beginner, start slowly — start with a 20-minute practice and build up from there. This allows you to build strength and flexibility and prevent injuries. Allow yourself 1 full day of rest each week. 

Combine your yoga practice with activities such as walking, cycling, or swimming for added cardiovascular benefits. 

As part of your routine, avoid weighing yourself directly after a yoga class, especially hot yoga, since you may lose water weight during the class. Instead, weigh yourself at the same time each day. 

Benefits of yoga  

  • Yoga makes you flexible  
  • Yoga is low-impact 
  • Yoga may improve cardiovascular functioning 
  • Yoga boost immunity 
  • Yoga makes you feel good 


Yoga is a very good physical and mental wellness exercise. One should practice it on a daily basis. If you have any medical condition, then you should either consult your doctor or your yoga instructor before performing any kind of yoga. Surya Namaskar has many pros to heal the mind, body, and soul. It also gives us freshness in the morning. You can assume it as a full-body stretch in the meditation way. 

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