Yoga has long been praised for its benefits to physical, mental and emotional well-being. But even though it makes you feel better, is yoga a workout?
The short answer is yes. Depending on the style and intensity of your yoga session, it can actually be a workout, with poses, speeds and modifications to suit many different exercise goals.
In this guide, we’ll break down 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 fitness routine.
What is Yoga? Origin and practice
Yoga is an ancient physical and spiritual practice that began 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, yoga is practiced by millions of people around the world.
Many philosophies, schools and branches of practice are associated with the eight limbs of yoga. Traditionally called the eight sutras, they are:
- Yamas – Principles and morals
- Niyamas – Self-discipline
- Asana – Body postures
- Pranayama – Breath control
- Pratyahara – Inner peace
- Dharana – Concentration
- Diana – Meditation
- Samadi – Enlightenment
Considering these facts, it is clear that there is so much to yoga more 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 mind and body.
Physical Benefits of Yoga
Yoga is popular for a reason. Not only will you learn a dog or happy baby pose (don’t they sound fun?), but you’ll also enjoy the natural benefits of regular practice. For people of all ages and lifestyles, yoga has many natural benefits, including:
- Flexibility – Yoga poses can help improve your body’s flexibility.
- Balance – Yoga has been shown to improve balance.
- Core strength – By working your core to improve balance, yoga builds core strength.
- Resistance – 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 especially helpful in relieving chronic pain.
- Improved cardiovascular health – Yoga can reduce inflammation and blood pressure, which promotes heart health.
- Chronic disease management – Yoga can help relieve symptoms and provide comfort for people with arthritis, osteoporosis, back pain, COPD and other chronic conditions.
- Improved breathing – Yoga can improve lung function, which makes breathing easier. This is especially beneficial for those struggling with chronic obstructive pulmonary disease (COPD).
By building muscle and flexibility through yoga practice, you can look stronger in other workouts.
Wellness 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 many mental and emotional health benefits, including:,
- Reduced stress and anxiety
- Improved focus and concentration
- Better sleep
- Menopause relief
- Help stop smoking
In addition, participation in group yoga classes can connect you with a community of like-minded people.
Different types of yoga
There are many types of yoga practice to choose from. Some, like 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 (Pregnancy Yoga)
- Yoga for menopause symptoms
- Yoga for chronic pain
Otherwise, there are a variety of possible workouts based on common types of yoga. Let’s go through a variety of different practices.
Vinyasa
One of the most common practices, Vinyasa has become a catch-all term for many types of yoga. It can be very active or adjusted for slower flow. Generally, a Vinyasa yoga class provides a quick workout with plenty of breathing 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 sweat out the stress of the day.
Ashtanga
This energetic yoga connects breath and movement by moving quickly between poses. There are three levels: beginner, intermediate and advanced. In Ashtanga yoga, you perform repeated poses until you or your instructor feel ready to move on. It requires strength and endurance, making it an effective workout.
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 suitable for any age or experience level.
Bikram (Hot Yoga)
Also known as hot yoga, Bikram yoga takes place in a room heated to about 105 degrees. Because it’s so hot, it’s a challenging workout for those who aren’t used to sweating so much. Remember to wear light clothing, drink plenty of water and take breaks.
Lost
Ideal for beginners, Hatha is a welcoming introduction to yoga. It combines fundamentals such as asana, pranayama and meditation and is much less physically active than other types of yoga. This smooth 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 singing. Like Hatha, it can be adjusted for different energy levels.
Yoga poses for training
So now you understand how some types of yoga are more suitable to practice than others. Breathing and meditation are foundational forces in any yoga practice, but strength training, flexibility, and endurance require certain yoga routines.
Whether you prefer yoga at home or a local class, here are some yoga poses that provide a powerful workout:
- Occupations – That’s right, this typical gym move is also a yoga pose. Holding steady in a squat strengthens your legs, core and back.
- Plank – Try a downward plank, also called chaturanga dandasana, for some serious strength training. Come into position with your hands flat, arms straight, shoulders squared 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 dog, except your forearms are on the mat instead of your hands. The forearms and hands remain flat on either side of your head, the hips push up and the legs walk back.
- Boat pose – Build balance and core strength with boat pose. Sit, lean back to balance on your tailbone. Your legs extend up and out, creating a V shape, while your arms extend parallel to the mat. Hold until you feel the burn.
- Lunges – Another pose you may already know, lunges help with leg flexibility and strength in yoga. Lunges can be front-back or side-to-side. Make sure to keep all parts of your feet on the mat (don’t lift your heels or toes), knees over your ankles, and back straight. Activate your core to elevate your workout.
Yoga workouts are for everyone – there are adaptable practices for any age, experience and ability.
Improve your yoga routines for a better workout
Interested in adding even more fire to your yoga practices? Remember to keep incorporating the breath and try these tips and tricks:
- Hold poses longer – Challenging yourself to hold difficult postures will help you build strength and balance. Instead of setting a time limit for each pose, try to hold as long as you can.
- Add repetitions – Creating circuits of different postures helps increase endurance, set goals and establish longer workouts.
- Engage your core – Throughout your workout, focus on engaging your core muscles while keeping your back straight.
- Lift a limb – Make poses more difficult by lifting one arm or leg off the mat. Be sure to modify both sides of your body evenly during your workout.
No matter where you start, incorporating yoga into a regular workout routine promotes countless physical and mental benefits.
Start your yoga journey with Chuze Fitness
Chuze is a complete gym experience committed to low cost and accessible fitness. Our extensive facilities are full of amazing amenities—like red light therapy, CryoLounges, HIIT studios, pickleball courts, saunas, pools, turf areas and more.
Sign up for one group fitness class to do yoga with an expert instructor and other friendly peers. We combine Vinyasa flow with exercises that build muscle, strengthen your core, boost 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 many membership plans.
Chuze currently operates in California, Colorado, Arizona, New Mexico, Texas, Florida and Georgia. Once you’ve found a location near you, explore our three gym memberships available, with plans starting at $15.99 per month. Sign up today or try a free 7-day trial gym test.
Sources:
Medical news today. How does yoga work? https://www.medicalnewstoday.com/articles/286745.
Healthline. Practicing the 8 limbs of yoga will help you understand yoga as it was meant to 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.
Healthline. A complete guide to the different types of yoga. https://www.healthline.com/health/fitness-exercise/types-of-yoga.
US News & World Report. 7 Best Yoga Poses for Strength Training
Reviewed by:
Ani is the VP of Fitness at Chuze Fitness and oversees the group fitness and group training departments. He has had a 25+ year career in club management, personal training, group exercise and instructor training. Annie lives with her husband and son in San Diego, California and loves hot yoga, snowboarding and all things wellness.
