Yoga has long been praised for its benefits for physical, mental and emotional well-being. But even if it makes you feel good, is yoga exercise?
The short answer is yes. Depending on the style and intensity of the yoga session, it can be a workout with speeds and modifications that meet many different exercise goals.
In this guide, we’ll explain the different types of yoga and how they can be used for a holistic approach to health and well-being. Read on to learn the ins and outs of this ancient practice and how you can incorporate yoga into your workout routine.
What is yoga? Origin and practice
Yoga is an ancient physical and spiritual practice that originated in northern India thousands of years ago. The word yoga comes from the Sanskrit word “yuj”, which means to join, as yoga unites the mind, body and spirit. Indian monks began spreading the teachings of yoga 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 linked by the eight limbs of yoga. They are commonly referred to as the Eight Sutras:
- Yamas – Ethics and principles
- Niyamas – Self control
- Asana – Physical position
- Pranayama – Breath control
- Pratyahara – Inner peace
- Daran – Pay attention
- Diana – Meditation
- Samadhi – Enlightenment
With these elements in mind, it is clear that yoga is much more. More Not just exercise. Thanks to its focus on breath control, meditation and postures, it’s 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 downward dog or happy baby pose (don’t those sound fun?), but you’ll reap the physical benefits of regular practice. For people of all ages and lifestyles, yoga has many physical benefits, such as:
- Flexibility – Yoga postures help improve your body’s flexibility.
- Balance – Yoga has been shown to improve balance.
- Core strength – Yoga builds core strength by engaging your core to improve balance.
- Persistence. – Regular yoga practice helps reduce fatigue while building strength.
- Pain relief – Stretching and mobility exercises work wonders for neck, back, hip and shoulder issues. Studies have shown that yoga is especially helpful in relieving chronic pain.
- Improved cardiovascular health – Yoga can reduce inflammation and blood pressure, which improves heart health.
- Chronic disease management – Yoga can help relieve symptoms and provide comfort to individuals with arthritis, osteopenia, back pain, COPD and other chronic conditions.
- Improved breathing – Yoga improves lung function, which makes breathing easier. This is especially important for those struggling with chronic obstructive pulmonary disease (COPD).
By increasing muscle mass and flexibility through the practice of yoga, you can appear stronger for other sports.
Inner Health: The Mental Benefits of Yoga
As we mentioned, yoga emphasizes the unity of body, mind, and spirit. This means that a regular yoga practice can have many benefits for mental and emotional health, including:,
- Stress and anxiety are reduced
- Improved focus and attention
- Better sleep
- Menopause relief
- Help to quit smoking
Also, participating Group yoga classes It can connect you with a like-minded community.
Different types of yoga
There are many types of yoga practice to choose from. Some, like Vinyasa and Ashtanga, are more physically demanding and involve more intense exercise. Others, like Hatha and restorative yoga, focus on meditation and breathing techniques.
Depending on your needs, you may benefit from certain practices such as:
- Prenatal Yoga (Pregnancy Yoga)
- Yoga for menopause symptoms
- Yoga for chronic pain
Otherwise, there are different possible sports activities based on common types of yoga. Let’s go through different experiences.
Vinyasa
One of the most common practices, vinyasa has become an umbrella term for many types of yoga. It can be suitable for very active or slow flow. Overall, a vinyasa yoga class offers a fast-paced workout that incorporates lots of breathwork, helping to build both muscle strength and lung capacity.
Vinyasa by A Hot yoga classIt is held in a warm room to improve flexibility and sweat out the stress of the day.
Ashtanga
This energetic yoga combines breath and movement by moving quickly between poses. There are three levels: beginner, intermediate and advanced. In Ashtanga yoga, you perform poses over and over again until you or your instructor feels ready to continue. Effective exercise requires strength and endurance.
You may also hear the term power yoga, a fast-paced workout 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 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 is performed in a room heated to around 105 degrees. It’s very hot, so it’s a challenging workout for people who aren’t used to sweating. Remember to wear light clothing, drink plenty of water, and take rest.
Hata
Perfect for beginners, Hatha is a welcoming introduction to yoga. It combines foundational elements like asana, pranayama and meditation, and is much less physical than other types of yoga. This gentle flow can always be sped up for an intense workout.
Kundalini
Kundalini is a spiritual practice that releases energy through traditional yoga techniques such as asana, pranayama and meditation, with added elements of chanting and chanting. Like Hatha, it can be adjusted to different energy levels.
Yoga posture for exercise
So, now you understand how some types of yoga are better suited to exercise than others. Breathing and meditation are fundamental forces in any yoga practice, but strength training, flexibility and endurance require specific yoga practices.
Whether you choose yoga at home or a local class, here are some yoga poses that provide a powerful workout.
- Squats – That’s right, this common gym move is also a yoga pose. Holding tight in a squat strengthens your legs, core, and back.
- plank – For some serious strength training try High to Low Plank, also called Chaturanga Dandasana. Get 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 up again.
- Dolphin position – This arm exercise is similar to Downward Dog, except your arms are on the mat instead of your hands. Arms and hands remain flat on either side of the head, hips thrust up and legs back.
- Position of the boat – Build balance and core strength in the boat pose. Sit and lean back to balance on your tailbone. Your legs will stretch up and out, making a V shape, while your arms come out parallel to the mat. Hold until you feel the burn.
- Lungs – Another pose you may be familiar with, lunges help with flexibility and leg strength in yoga. Lunges can be front to back or side to side. Make sure to keep all parts of your feet flat on the mat (don’t lift your heels or toes), keep your knees above your ankles and straight back. Engage your core to take your workout up a notch.
A yoga workout is for everyone – there are exercises to suit any age, experience and ability.
Increase your yoga routine for a better workout
Looking to add more fire to your yoga practice? Continue to incorporate breath work and try these tips and tricks:
- Hold the positions for longer periods of time – Challenging yourself to hold difficult poses helps build strength and balance. Instead of setting a time limit for each pose, try to hold as much as you can.
- Add repetitions – Creating circuits with different positions helps to increase endurance, set goals and establish long workouts.
- Engage your core – Keep your back straight and focus on engaging your core muscles during training.
- Raise your arms and legs – Make poses more difficult by lifting hands or feet off the mat. Make sure you target both body parts equally in your workout.
No matter where you start, combining yoga with regular exercise can promote countless physical and mental benefits.
Start your yoga journey at Chuze Fitness
Chuz is an all-inclusive gym experience committed to low costs and accessible fitness. Our extensive facilities are full of surprises. Facilities-such as red light therapy, CryoLounges, HIIT studios, pickleball courts, saunas, swimming pools, lawns and more.
Sign up for one Group fitness class To practice yoga with a professional instructor and other friendly peers. We combine vinyasa flow with exercises that build muscle, strengthen your core, strengthen your cardiovascular system and test your endurance. With restorative breath work and stretching, you’ll leave our yoga practice feeling like a new you. What’s more, 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 find a location near you, browse our three Gym memberships Available, plans starting as low as $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.
Health line. Practicing the 8 limbs of yoga will help you understand what yoga is 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.
Health line. 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 Group Training divisions. She has a 25+ year career in club management, personal training, group exercise and coaching. Annie lives in San Diego, CA with her husband and daughter and enjoys hot yoga, skiing, and all things wellness.
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