Is yoga an exercise? Discover the benefits

Yoga has long been praised for its benefits to physical, mental and emotional health. But even if it makes you feel better, is yoga an exercise?

The short answer is yes. Depending on the style and intensity of your yoga class, it can truly be a workout with poses, speeds, and modifications that can accommodate many different exercise goals.

In this guide, we’ll break down the components of different types of yoga and how to use them as a holistic approach to health and well-being. Read on to learn 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 is derived from the Sanskrit word “yuj” which means “to unite” as yoga brings the mind, body and spirit together. In the late 19th century, Indian monks began spreading yoga teachings to Western countries, and today millions of people practice yoga around the world.

Many philosophies, schools and branches of practice are connected through the eight limbs of yoga. Traditionally called the Eight Classics, they are:

• Yamas – Principles and ethics
• niamas – self-discipline
• Asana – body posture
• pranayama – Breathing control
• Pratyahara – inner peace
• Dhahran – focus
• jhana – meditation
• Samadhi – Enlightenment

Keeping these elements in mind, it’s clear that yoga has so much to offer more Not just exercise. Because of its focus on breath control, meditation, and physical postures, it is both a mental and physical practice with incredible benefits for the mind and body.

The benefits of yoga to the body

Yoga is popular for a reason. Not only will you learn Downward Dog or Happy Baby (do these sound fun?), but you’ll also enjoy the physical benefits of regular practice. Yoga has many physical benefits for people of all ages and lifestyles, such as:

• flexibility – Yoga poses can help improve your body’s flexibility.
• balance – Yoga has been shown to improve balance.
• core strength – Yoga enhances balance and strengthens core strength by mobilizing core strength.
• endurance – Regular yoga practice helps reduce fatigue while building strength.
• relieve pain – Stretching and mobilizing exercises work wonders for neck, back, hip and shoulder problems. Research shows yoga can be particularly helpful in relieving chronic pain.
• Improve cardiovascular health – Yoga promotes heart health by reducing inflammation and blood pressure.
• Chronic disease management – Yoga can help relieve symptoms and provide comfort for people with arthritis, osteopenia, back pain, COPD and other chronic conditions.
• Improve breathing – Yoga can improve lung function and make breathing easier. This is especially beneficial for those with chronic obstructive pulmonary disease (COPD).

By building muscle and flexibility through yoga practice, you’ll likely be stronger at other exercises.

Health from the Inside Out: The Mental Benefits of Yoga

As we mentioned, yoga emphasizes the integration of body, mind, and spirit. This means that practicing yoga regularly can provide many benefits to mental and emotional health, including:,

• Reduce stress and anxiety
• Improve focus and concentration
• better sleep
• menopausal relief
• Help to quit smoking

Also, take part in Group yoga classes can connect you to a community of like-minded people.

different types of yoga

There are many types of yoga exercises to choose from. Some, like Vinyasa flow and Ashtanga yoga, are more physically demanding and offer a more intense workout. Other yogas, such as hatha yoga 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 treats menopausal symptoms
• Yoga treats chronic pain

Beyond that, there are a variety of potential exercise methods based on common types of yoga. Let’s take a look at the various practices.

flow yoga

As one of the most common practices, Vinyasa flow has become a collective name for many types of yoga. It can be very active or adaptable to slower flows. Generally speaking, Vinyasa yoga classes offer a fast-paced workout with lots of breathing throughout, helping to build muscle strength and lung capacity.

Vinyasa is also available for hot yoga classperformed in a heated room to increase flexibility and drain away the stress of the day.

astanga

This dynamic yoga connects breath and movement by moving quickly between poses. There are three levels: beginner, intermediate and advanced. In Ashtanga yoga, you perform poses repeatedly until you or your instructor is ready to move on. It requires strength and endurance, making it an effective exercise.

You may also have heard the term “power yoga,” which is a fast-paced workout that combines Vinyasa and Ashtanga techniques.

Iyengar

Iyengar yoga is designed to improve balance, strength and flexibility. It combines materials such as blocks, chairs, straps and straps to help anyone achieve proper postural alignment, regardless of their ability or flexibility. Iyengar is suitable for any age or experience level.

Bikram Yoga

Bikram yoga, also known as hot yoga, is performed in a room heated to about 105 degrees. Because the weather is so hot, this can be a challenging exercise for those who are not used to sweating. Remember to wear light clothing, drink plenty of fluids, and get enough rest.

Hatha

Hatha yoga is great for beginners and is an introductory introductory class to yoga. It combines basic elements of asana, pranayama and meditation and requires less physical activity than other types of yoga. This smooth flow can always be sped up for more rigorous workouts.

Kundalini

Kundalini is a spiritual practice that releases energy through traditional yoga methods such as asanas, pranayama, and meditation, with the added element of chanting and song. Like Hatha, it can be adapted to different energy levels.

exercise yoga poses

So, now you understand why some types of yoga are better for exercise than others. Breathing and meditation are the foundational strengths of any yoga practice, but strength training, flexibility, and endurance require some yoga practice.

Whether you prefer at-home yoga or a local class, some of the following yoga poses can provide a powerful workout:

• Squat – Yes, this quintessential gym move is also a yoga pose. Performing a steady squat strengthens your legs, core, and back.
• plate – Try the high-to-low plank, also known as chaturanga dandasana, for some serious strength training. Place your hands flat, arms straight, shoulders squared, and feet on the opposite end of the mat. Bend your elbows, lower your body, hold as long as possible, then push back up again.

• dolphin pose – This arm exercise is similar to downward facing dog, except your forearms are on the mat instead of your hands. With your forearms and hands flat on either side of your head, push your hips up and walk your feet back.
• boat pose – Improve balance and core strength with Boat Pose. Sit down and lean back to balance on your tailbone. Stretch your legs up and out to form a V shape, while extending your arms parallel to the mat. Press and hold until you feel a burning sensation.
• lunge – Another pose you may already be familiar with, lunges help build flexibility and leg strength in yoga. Lunges can be done from front to back or side to side. Make sure to keep all parts of your feet on the mat (don’t lift your heels or toes), with your knees higher than your ankles and your back straight. Engage your core and take your workout to the next level.

Yoga exercises are for everyone – there is a practice for every age, experience and ability.

Strengthen your yoga practice for better exercise results

Interested in adding more firepower to your yoga practice? Remember to continue integrating your breathing and try these tips and tricks:

• Hold poses longer – Challenging yourself to hold difficult poses will help build strength and balance. Rather than setting a time limit for each pose, try to hold it for as long as possible.
• Add duplicates – Creating a circuit of different poses can help improve endurance, set goals, and build for longer workouts.
• Engage your core – Throughout the exercise, focus on engaging your core muscles while keeping your back straight.
• Lift a limb – Lift your hands or legs off the mat to make the pose more difficult. Make sure to change sides of your body evenly throughout the exercise.

No matter where you start, incorporating yoga into your daily movement will provide countless physical and mental benefits.

Start your yoga journey with Chuze Fitness

Chuze is a comprehensive fitness experience dedicated to low-cost and convenient fitness. Our extensive facilities are filled with amazing Amenities— Such as red light therapy, CryoLounges, HIIT studios, pickleball courts, saunas, swimming pools, lawn areas, and more.

Register a group fitness class Practice yoga with expert instructors and other friendly companions. We combine Vinyasa flow with exercises that build muscle, strengthen core, promote cardiovascular fitness and test endurance. Through restorative breathing and stretching, you’ll feel renewed during our yoga practice. Even better, these affordable yoga classes are included in multiple 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 membership Available, plans start at $15.99 per month. Sign up now, or try it for free for 7 days Gym trial.

Source:

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 for what it is. https://www.healthline.com/health/fitness/the-8-limbs-of-yoga.

Johns 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.

U.S. News & World Report. 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, where she oversees the group fitness and team training departments. She has a career spanning over 25 years in club management, personal training, group exercise and coaching training. Ani lives in San Diego, CA with her husband and son and loves hot yoga, snowboarding, and all things healthy.