Estimate calories burned holding yoga inversions from your body weight and hold time, using a typical intensity for supported, standard or active poses.
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Yoga Inversion Calories Burned Formula
The calculator uses body weight, active hold time and an assumed activity factor. Legacy inversion-style factors are hypothetical estimates, not validated pose-specific calorie rates.
- C = calories burned
- W = body weight in the unit matching the factor
- T = hold time in minutes
- F = activity factor for the inversion style
Legacy intensity assumptions used by the calculator (rounded equivalent factors):
- Supported: 0.0159 per lb per minute or 0.0350 per kg per minute
- Standard: 0.0198 per lb per minute or 0.0438 per kg per minute
- Active balance hold: 0.0238 per lb per minute or 0.0525 per kg per minute
What Counts as a Yoga Inversion?
A yoga inversion is any pose that places the head below the heart or shifts a large share of body weight upward through the shoulders, arms, or core. Common examples include legs-up-the-wall, supported shoulder stand, headstand prep, forearm stand, and handstand holds.
The legacy supported, standard and active-balance assumptions correspond to 2, 2.5 and 3 MET. They illustrate different assumed intensities; pose names alone do not establish individual energy expenditure.
Calories Burned by Hold Time
The table below applies the legacy standard assumption of 2.5 MET to total active time. It is illustrative and does not recommend continuous hold durations.
| Body Weight | 5 Minutes | 10 Minutes | 15 Minutes |
|---|---|---|---|
| 120 lb | 11.9 | 23.8 | 35.7 |
| 150 lb | 14.9 | 29.8 | 44.7 |
| 180 lb | 17.9 | 35.7 | 53.6 |
| 200 lb | 19.8 | 39.7 | 59.5 |
How to Calculate Calories Burned from Yoga Inversions
Example: a 150 lb person holds a standard inversion for 6 minutes.
C ≈ 17.9 kcal
