Yoga has long been lauded 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 indeed 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 “yuj,” meaning to join, 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 connected by the eight limbs of yoga. Traditionally called the eight sutras, they are:
- Yamas – Principles and morals
- Niyamas – Self-discipline
- Asana – Physical postures
- Pranayama – Breath control
- Pratyahara – Inner peace
- Dharana – Concentration
- Dhyana – Meditation
- Samadhi – Enlightenment
Keeping these elements in mind, it’s clear that yoga is so much more than just a workout. Thanks to its focus on breath control, meditation, and physical postures, it’s 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 downward dog or happy baby pose (don’t those sound fun?), but you’ll also enjoy the physical advantages of regular practice. For people of all ages and lifestyles, yoga has many physical benefits, such as:
- Flexibility – Yoga poses can help improve your body’s flexibility.
- Balance – Yoga has been shown to improve balance.
- Core strength – By engaging your core to enhance balance, yoga builds 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 issues. Studies show that yoga is particularly helpful for easing chronic pain.
- Improved cardiovascular health – Yoga can reduce inflammation and blood pressure, which promotes heart health.
- Chronic disease management – Yoga can help ease symptoms and provide comfort for individuals with arthritis, osteopenia, 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 may show up stronger to other workouts.
Wellness from Within: Mental Benefits of Yoga
As we’ve mentioned, yoga emphasizes the union of body, mind, and spirit. This means regular yoga practice can have numerous benefits for mental and emotional health, including:,
- Reduced stress and anxiety
- Improved focus and concentration
- Better sleep
- Menopause relief
- Help with quitting smoking
Plus, participating 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, like Vinyasa and Ashtanga, are more physically demanding and provide a more intense workout. Others, like 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 potential 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 adapted for a slower flow. Generally, a Vinyasa yoga class provides a fast-paced workout with plenty of breathwork integrated throughout, helping build both muscle strength and lung capacity.
Vinyasa can also be used in a hot yoga class, held in a heated room to improve flexibility and sweat out the stress of the day.
Ashtanga
This energetic yoga links breath and movement by rapidly moving between postures. There are three levels: primary, intermediate, and advanced. In Ashtanga yoga, you repetitively perform 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 combining Vinyasa and Ashtanga methods.
Iyengar
Iyengar yoga seeks to improve balance, strength, and flexibility. It incorporates materials like blocks, chairs, straps, and bands to help anyone reach their correct alignment in a pose, no matter their 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 heated to about 105 degrees. Since it’s so hot, it’s a challenging workout for those who aren’t used to sweating so much. Remember to wear light clothes, drink lots of water, and take breaks.
Hatha
Perfect for beginners, Hatha is a welcoming introduction to yoga. It combines foundational elements like 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 like asana, pranayama, and meditation, with the additional elements of chanting and song. Like Hatha, it can be adapted for different energy levels.
Yoga Poses for Workouts
So, now you understand how some types of yoga are more well-suited to exercise than others. Breathing and meditation are grounding forces throughout any yoga practice, but strength training, flexibility, and endurance require certain yoga routines.
Whether you prefer at-home yoga or a local class, here are some yoga poses that provide a powerful workout:
- Squats – 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 high-to-low plank, also called chaturanga dandasana, for some serious strength training. Get into position with your hands flat, arms straight, shoulders squared, and feet at the other end of the mat. Tuck your elbows, lower your body, hold as long as you can, and push back up again.
- Dolphin pose – This arm workout is similar to downward dog, except your forearms are on the mat instead of your hands. Forearms and hands stay flat on either side of your head, hips push up, and feet walk back.
- Boat pose – Build balance and core strength with boat pose. Sitting down, lean back to balance on your tailbone. Your legs extend up and out, making a V shape, while your arms stretch out parallel to the mat. Hold until you feel the burn.
- Lunges – Another pose you might already 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 on the mat (don’t lift your heels or toes), knees above your ankles, and back straight. Engage your core to take your workout up a notch.
Yoga workouts are for everyone—there are adaptable practices for any age, experience, and ability.
Enhance Yoga Routines for a Better Workout
Interested in adding even more fire to your yoga exercises? Remember to keep incorporating breathwork, and try out these tips and tricks:
- Hold poses longer – Challenging yourself to hold difficult postures will help build strength and balance. Instead of setting a time limit for each pose, try holding as long as you can.
- Add repetitions – Creating circuits of different poses helps increase endurance, set goals, and establish longer workouts.
- Engage your core – Throughout your workout, focus on engaging your core muscles while still keeping your back straight.
- Raise a limb – Make poses more difficult by lifting a hand or leg off the mat. Make sure to evenly modify both sides of your body throughout your workout.
No matter where you start, integrating yoga into a regular workout 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 extensive facilities are chock-full of amazing amenities—like red light therapy, CryoLounges, HIIT studios, pickleball courts, saunas, swimming pools, turf 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 your core, boost cardiovascular health, and test endurance. With restorative breathwork 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 as low as $15.99 a month. Sign up today, or try a free 7-day gym trial.
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. 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. She’s had a 25+ year 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.