Yoga has long been praised for its benefits to physical, mental and emotional health. But even though it makes you feel better, is yoga considered exercise?
The short answer is yes. Depending on the style and intensity of your yoga session, it can truly 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 well-being. Read on to discover the ins and outs of this ancient practice and how to incorporate yoga into your fitness 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 “yog”, which means joining, as yoga unites the mind, body and spirit. Indian monks began spreading yoga teachings in 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 ethics
- Niyamas – Self-discipline
- Asana – Physical conditions
- Pranayama – Breathing control
- Pratyahara – Inner peace
- Dhahran – concentration
- Diana – contemplation
- Samadhi – Enlightenment
With these elements in mind, it is clear that yoga has many benefits more Than just an exercise. With its focus on breath control, meditation, and physical postures, it is a spiritual and physical practice that has incredible benefits for both mind and body.
Physical benefits of yoga
Yoga is popular for a reason. Not only will you learn Downward Facing Dog or Happy Child Pose (doesn’t that sound fun?), but you’ll also enjoy the physical benefits of regular exercise. Yoga has many physical benefits for people of all ages and lifestyles, such as:
- Flexibility – Yoga poses can help improve body flexibility.
- balance – Yoga has been proven to improve balance.
- Core strength -By engaging your core to promote balance, yoga builds core strength.
- to bear Practicing yoga regularly helps reduce fatigue while building strength.
- Pain relief Stretching and movement exercises have a magical effect in treating neck, back, hip and shoulder problems. Studies show that yoga is particularly beneficial for relieving chronic pain.
- Improving cardiovascular health – Yoga can reduce inflammation and blood pressure, which promotes heart health.
- Chronic disease management – Yoga can help relieve symptoms and provide relief for individuals with arthritis, osteoporosis, back pain, chronic obstructive pulmonary disease, and other chronic conditions.
- Improve breathing Yoga can improve lung function, making breathing easier. This is especially beneficial for those with chronic obstructive pulmonary disease (COPD).
By building muscle and flexibility through yoga, you may appear stronger in other workouts.
Wellness from within: The mental benefits of yoga
As mentioned, yoga emphasizes the union of body, mind and spirit. This means that practicing yoga regularly can have numerous benefits for mental and emotional health, including:,
- Reduced stress and anxiety
- Improve focus and concentration
- Better sleep
- Relieve menopause
- Help in quitting smoking
In addition to participating in Group yoga classes It can connect you to a like-minded community.
Different types of yoga
There are many types of yoga practices to choose from. Some, like Vinyasa and Ashtanga, require more physical effort and offer 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 menopausal symptoms
- Yoga for chronic pain
Other than that, there are a variety of possible workouts based on popular types of yoga. Let’s review a variety of different practices.
Vinyasa
One of the most popular practices, Vinyasa has become an umbrella term for many types of yoga. They can be very active or adapt to a slower flow. Overall, Vinyasa yoga classes provide a fast-paced workout with plenty of breathing exercises integrated throughout, which helps build muscle strength and lung capacity.
Vinyasa can also be used in a Hot yoga classIt is held in a warm room to improve flexibility and release the stresses of the day.
Ashtanga
This active yoga links breathing and movement by moving quickly between poses. There are three levels: elementary, intermediate and advanced. In Ashtanga Yoga, you perform poses repeatedly until you or your teacher feel ready to move forward. It requires strength and endurance, making it an effective exercise.
You may also hear the term power yoga, which is a fast-paced exercise that combines vinyasa and ashtanga techniques.
Iyengar
Iyengar Yoga seeks to improve balance, strength and flexibility. It includes materials such as blocks, chairs, straps, and bands to help anyone achieve correct alignment in posture, regardless of their ability or flexibility. Iyengar is suitable for any age or experience level.
Bikram (hot yoga)
Also known as hot yoga, Bikram yoga is done in a room that is heated to about 105 degrees. Since it is very hot, it is a difficult exercise for those who are not used to sweating a lot. Remember to dress lightly, drink plenty of water, and take breaks.
Hatha
Ideal for beginners, Hatha is a welcome introduction to yoga. It combines basic elements 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 tougher workout.
Kundalini
Kundalini is a spiritual practice that releases energy through traditional yoga techniques such as asana, pranayama and meditation, with additional elements such as chanting and song. Like Hatha, it can be adapted for different energy levels.
Yoga poses for training
So, now you understand how some types of yoga are more suitable for exercise than others. Breathing and meditation are foundational forces in any yoga practice, but training strength, flexibility and endurance requires specific yoga routines.
Whether you prefer yoga at home or a local class, here are some yoga poses that provide a powerful workout:
- Squatting – That’s right, this typical gym move is also a yoga pose. Holding a squat strengthens your legs, body and back.
- Wave – Try the high-to-low plank, also called chaturanga dandasana, for some serious strength training. Get into position with your hands flat, your arms straight, your shoulders square, and your feet on the other end of the mat. Bend your elbows, lower your body, hold as long as you can, then push back up.
- Dolphin pose – This arm exercise is similar to the Downward Facing Dog, except that your forearms are on the mat instead of your hands. Your forearms and hands remain flat on either side of your head, your hips lift up, and your feet go back.
- Boat position – Build balance and core strength through Boat Pose. Sit, and lean back to balance on your tailbone. Your legs extend up and out, forming a V shape, while your arms extend parallel to the mat. Hold until you feel the burn.
- Stabs – Another pose you may already be familiar with, it helps enhance flexibility and leg strength in yoga. Lunges can be from front to back or from side to side. Make sure you keep all parts of your feet on the mat (don’t lift your heels or toes), your knees are over your ankles, and your back is straight. Engage your core to elevate your workout.
Yoga is for everyone, and practices are adaptable to suit any age, experience, and ability.
Enhance your yoga routines for a better workout
Are you interested in adding more excitement to your yoga practice? Remember to keep incorporating breathing, and try these tips and tricks:
- Hold poses longer Challenging yourself with challenging poses will help build strength and balance. Instead of setting a time limit for each pose, try to hold for as long as possible.
- Add repetition – Creating circuits with different positions helps increase endurance, set goals and create longer workouts.
- Engage your core – During the exercise, focus on working your core muscles while keeping your back straight.
- Raise one limb – Make the poses more difficult by raising the hand or leg off the mat. Make sure to adjust both sides of your body evenly throughout the exercise.
No matter where you start, incorporating yoga into a regular exercise routine promotes countless physical and mental benefits.
Start your yoga journey with Chuze Fitness
Chuze is an all-in-one gym experience committed to low costs and accessible fitness. Our spacious facilities are full of amazing Amenities– Such as Red Light Therapy, CryoLounges, HIIT Studios, pickleball courts, saunas, pools, lawn areas, and more.
Sign up for a Group fitness class To practice yoga with an expert instructor and other friendly peers. We combine Vinyasa flow with exercises that build muscle, strengthen the core, promote cardiovascular health, and test endurance. With breathing and stretching exercises, you’ll leave our yoga routine feeling brand new. Even better, affordable yoga classes are included in many 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 locations Gym memberships Available, with plans starting at $15.99 per month. Sign up today, or try 7 days free Gym trial.
sources:
Medical news today. How does yoga work? https://www.medicalnewstoday.com/articles/286745.
Healthline. Practicing the eight limbs 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.
Healthline. A complete guide to different types of yoga. https://www.healthline.com/health/fitness-exercise/types-of-yoga.
US News and World Report. 7 Best Yoga Poses for Strength Training. https://health.usnews.com/wellness/fitness/articles/yoga-poses-for-strength-training?onepage/
Reviewed by:
Annie is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She has had over 25 years working in club management, personal training, group exercise and coach training. Annie lives with her husband and son in San Diego, California, and loves hot yoga, snowboarding, and all things wellness.