Yoga

How yoga burns calories

Yoga relies on holding controlled positions and moving slowly between them, which keeps muscles engaged isometrically rather than driving a high heart rate. The energy cost comes from sustained muscular tension and breath control rather than fast or repetitive movement, which is why the MET value sits well below most other activities here.

At 2.5 MET, yoga is officially the lightest activity in Cal Core — its value lies elsewhere, in mobility, breath control, and recovery, not high calorie burn.

What changes the real number

• Style: power yoga and vinyasa flow at a faster pace burn meaningfully more than restorative or yin yoga
• Hold duration: longer holds in demanding poses add isometric load that light flows don't
• Session pace: a flow with constant movement between poses burns more than a session built around long static holds
• Body temperature and humidity: hot yoga doesn't change the mechanical work, but adds physiological strain from heat regulation

Technique notes

• Engage your core lightly in every pose, not just the ones that obviously demand it
• Move into and out of poses with control rather than dropping quickly into the hold; the transition is part of the work
• Match your breath to your movement rather than holding your breath through effortful poses
• Don't chase calorie burn from yoga alone — pair it with a higher-MET activity if that's the specific goal

How it compares