Yoga has long been praised for its benefits for physical, mental and emotional well-being. But even though it makes you feel better, is yoga an exercise?
The short answer is yes. Depending on the style and intensity of your yoga session, it can be a workout, with poses, speeds, and modifications to suit many different exercise goals.
In this guide, we will discuss the components of different types of yoga and how they can be used as a holistic approach to health and wellness. Read on to discover the ins and outs of this ancient practice and how to incorporate yoga into your exercise routine.
What is Yoga? Origins and practice
Yoga is an ancient physical and spiritual practice that originated thousands of years ago in northern India. The word yoga comes from the Sanskrit word “yuj”, which means to unite, as yoga unites mind, body and spirit. Indian monks began spreading yoga teachings to Western countries in the late 19th century, and today millions of people around the world practice yoga.
Many philosophies, schools and branches of practice are connected by the eight branches of yoga. Traditionally called the eight sutras, they are:
- Yamas – Principles and morals
- Niyamas – Self-discipline
- asana – Physical postures
- Pranayama – Breathing control
- Pratyahara – Inner peace
- Dharana – Concentration
- Dhyana – Meditation
- Samadhi – Lightning
With these elements in mind, it is clear that yoga is very much further than just a workout. Thanks to its focus on breath control, meditation, and physical postures, it is both a spiritual and physical practice with incredible benefits for both the mind and body.
Physical benefits of yoga
Yoga is popular for a reason. Not only will you learn Downward Facing Dog or Happy Baby Pose (don’t they sound fun?), but you’ll also enjoy the physical benefits of regular practice. For people of all ages and lifestyles, yoga has many physical benefits, such as:
- Flexibility – Yoga postures can help improve the flexibility of your body.
- Balance – Yoga has been shown to improve balance.
- core strength – By engaging your core to improve balance, yoga develops core strength.
- Endurance – A regular yoga practice helps reduce fatigue while building strength.
- Pain relief – Stretching and mobility exercises work wonders for neck, back, hip and shoulder problems. Studies show that yoga is particularly helpful in relieving chronic pain.
- Improved cardiovascular health – Yoga can reduce inflammation and blood pressure, which promotes heart health.
- Management of chronic diseases – Yoga can help relieve symptoms and provide comfort for people with arthritis, osteopenia, back pain, COPD, and other chronic conditions.
- Improved breathing – Yoga can improve lung function, making breathing easier. This is especially beneficial for those fighting chronic obstructive pulmonary disease (COPD).
By building muscle and flexibility through yoga practice, you may find yourself stronger in other workouts.
Wellbeing from within: mental benefits of yoga
As we have mentioned, yoga emphasizes the union of body, mind and spirit. This means that regular yoga practice can have numerous mental and emotional health benefits, including:,
- Reduction of stress and anxiety.
- Improved focus and concentration.
- Sleep better
- Menopause relief
- Help to quit smoking
Additionally, participate in group yoga classes can connect you with a like-minded community.
Different types of yoga
There are many types of yoga practice to choose from. Some, such as Vinyasa and Ashtanga, are more physically demanding and provide a more intense workout. Others, such as Hatha and restorative yoga, focus on meditation and breathing techniques.
Depending on your needs, you may benefit from specific practices, such as:
- Prenatal yoga (yoga during pregnancy)
- Yoga for menopause symptoms
- Yoga for chronic pain
Otherwise, there are a variety of potential workouts based on common types of yoga. Let’s review a variety of different practices.
Vinyasa
Vinyasa, one of the most common practices, has become an umbrella term for many types of yoga. It can be very active or adapted for a slower flow. Typically, a Vinyasa yoga class provides a fast-paced workout with plenty of breath work built in, helping to build both muscle strength and lung capacity.
Vinyasa can also be used in a hot yoga classHeld in a heated room to improve flexibility and eliminate the stress of the day.
ashtanga
This energy yoga links breathing and movement by moving quickly between poses. There are three levels: primary, intermediate and advanced. In Ashtanga yoga, you perform poses repetitively until you or your instructor feel ready to move on. It requires strength and endurance, making it an effective exercise.
You may also hear the term power yoga, which is a fast-paced workout that combines Vinyasa and Ashtanga methods.
Iyengar
Iyengar yoga seeks to improve balance, strength and flexibility. It incorporates materials such as blocks, chairs, straps, and bands to help anyone achieve proper alignment in a pose, regardless of ability or flexibility. Iyengar is appropriate for any age or experience level.
Bikram (hot yoga)
Also known as hot yoga, Bikram yoga takes place in a room with a temperature of about 105 degrees. Since it is so hot, it is a challenging exercise for those who are not used to sweating so much. Remember to wear light clothing, drink plenty of water, and take breaks.
hatha
Perfect for beginners, Hatha is a welcoming introduction to yoga. It combines fundamental elements such as asanas, pranayama and meditation, and is much less physically active than other types of yoga. This gentle flow can always be sped up for a more rigorous workout.
kundalini
Kundalini is a spiritual practice that releases energy through traditional yogic methods such as asana, pranayama and meditation, with the added elements of chanting and chanting. Like Hatha, it can be adapted to different energy levels.
Yoga postures for workouts
Now you understand that some types of yoga are more suitable for exercise than others. Breathing and meditation are fundamental forces in any yoga practice, but strength, flexibility, and endurance training require certain yoga routines.
Whether you prefer yoga at home or a local class, here are some yoga poses that provide a powerful workout:
- squats – That’s right, this typical gym movement is also a yoga posture. Staying steady in a squat strengthens your legs, core, and back.
- Plank – Try an up-and-down plank, also called chaturanga dandasana, for some serious strength training. Get into position with your hands flat, arms straight, shoulders square, and feet on the other end of the mat. Bend your elbows, lower your body, hold as long as you can, and push back up.
- Dolphin pose – This arm workout is similar to Downward Facing Dog, except your forearms are on the mat instead of your hands. The forearms and hands remain flat on either side of the head, the hips rise and the feet walk backward.
- Boat Pose – Develop balance and core strength with the boat pose. Sitting, lean back to balance on your tailbone. Your legs extend up and out, forming a V, while your arms stretch parallel to the mat. Hold until you feel the burning.
- Lunges – Another pose you may already be familiar with, lunges help with leg flexibility and strength in yoga. Lunges can be front to back or side to side. Make sure you keep all parts of your feet on the mat (don’t lift your heels or toes), knees above your ankles, and back straight. Engage your core to take your training to the next level.
Yoga workouts are for everyone: there are adaptable practices for any age, experience, and ability.
Improve yoga routines for a better workout
Interested in adding even more fire to your yoga exercises? Remember to continue incorporating breathing exercises and try these tips and tricks:
- Hold the postures for longer. – Challenging yourself to hold difficult poses will help you develop strength and balance. Instead of setting a time limit for each pose, try to hold as long as you can.
- Add repeats – Creating circuits of different postures helps increase resistance, set goals and establish longer workouts.
- Engage your core – Throughout your workout, focus on working your core muscles while keeping your back straight.
- lift a limb – Do the more difficult poses by lifting one hand or leg off the mat. Be sure to evenly modify both sides of your body during your workout.
No matter where you start, integrating yoga into a regular exercise routine promotes countless physical and mental benefits.
Start your yoga journey with Chuze Fitness
Chuze is an all-inclusive gym experience committed to low costs and accessible fitness. Our expansive facilities are packed with incredible amenities—such as red light therapy, CryoLounges, HIIT studios, pickleball courts, saunas, pools, grass areas and more.
Sign up for a group fitness class Practice yoga with an expert instructor and other friendly companions. We combine Vinyasa flow with exercises that build muscle, strengthen the core, improve cardiovascular health and test endurance. With restorative breathing and stretching, you’ll leave our yoga routines feeling like a whole new you. Even better, these affordable yoga classes are included in several membership plans.
Chuze currently operates in California, Colorado, Arizona, New Mexico, Texas, Florida and Georgia. Once you find a location near you, explore our three gym memberships available, with plans starting at just $15.99 a month. Sign up today or try free for 7 days gym test.
Sources:
Medical news today. How does yoga work? https://www.medicalnewstoday.com/articles/286745.
Health line. Practicing the 8 branches of yoga will help you understand yoga as it should be. https://www.healthline.com/health/fitness/the-8-limbs-of-yoga.
John Hopkins Medicine. 9 benefits of yoga. https://www.hopkinsmedicine.org/health/wellness-and-prevention/9-benefits-of-yoga.
Health line. A complete guide to the different types of yoga. https://www.healthline.com/health/fitness-exercise/types-of-yoga.
US News and World Report The 7 best yoga poses for strength training. https://health.usnews.com/wellness/fitness/articles/yoga-poses-for-strength-training?onepage/
Reviewed by:
Ani is the Vice President of Fitness at Chuze Fitness and oversees the Group Fitness and Team Training departments. He has had over 25 years of career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding, and all things wellness.
