Is yoga exercise? Discover the benefits

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

The short answer is yes. Depending on the style and intensity of your yoga class, it can truly be a workout with positions, 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 pros and cons 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 originated thousands of years ago in northern India. The word yoga comes from the Sanskrit word “yuj” which means to unite, because yoga unites the mind, body and spirit. Indian monks began spreading yoga teachings to Western countries at the end of the 19th century, and today millions of people around the world practice yoga.

Many philosophies, schools, and branches of practice are united by the eight branches of yoga. Traditionally called the eight sutras, they are:

• Yamas – Principles and morals
• Niyamas – Self-discipline
• asana – Physical positions
• pranayama – Breath control
• Pratyahara – Inner peace
• Dharan – Concentration
• Dhyana – Meditation
• samadhi – Enlightenment

Keeping these elements in mind, it becomes clear that there is so much to yoga more than just exercise. With its focus on breath control, meditation and physical postures, it is both a spiritual and physical practice with incredible benefits for mind and body.

Physical benefits of yoga

Yoga is popular for a reason. Not only will you learn the downward facing pose or the happy baby pose (doesn’t that sound fun?), but you’ll also enjoy the physical benefits of regular exercise. For people of all ages and all lifestyles, yoga has many physical benefits, such as:

• Flexibility – Yoga poses can help improve your body’s flexibility.
• Scales – Yoga has been shown to improve balance.
• Core strength – By engaging your core to improve balance, yoga builds core strength.
• Perseverance – Regular yoga practice helps reduce fatigue while building strength.
• Pain relief – Stretching and range of motion exercises work wonders for neck, back, hip and shoulder problems. Studies show that yoga is especially helpful for relieving chronic pain.
• Improved cardiovascular health – Yoga can reduce inflammation and blood pressure, which promotes heart health.
• Treatment of chronic diseases – Yoga can help relieve symptoms and provide comfort for individuals with arthritis, osteopenia, back pain, COPD and other chronic conditions.
• Improved breathing – Yoga can improve lung function, making breathing easier. This is especially beneficial for those struggling with chronic obstructive pulmonary disease (COPD).

By building muscle and flexibility through yoga, you can become stronger in other exercises.

Wellness from the inside: Mental Benefits of Yoga

As we have already mentioned, yoga emphasizes the union of body, mind and spirit. That said, regular yoga practice can have a number of mental and emotional health benefits, including:,

• Reducing stress and anxiety
• Improved focus and concentration
• Better sleep
• Menopause relief
• Help in quitting smoking

In addition, participation in group yoga classes can connect you with a like-minded community.

Different types of yoga

There are many types of yoga exercises 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 can use specific procedures such as:

• Prenatal Yoga (Yoga During Pregnancy)
• Yoga for menopause symptoms
• Yoga for chronic pain

Otherwise, there are a variety of potential exercises 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 universal term for many types of yoga. It can be very active or adapted for slower flow. In general, a Vinyasa yoga class provides a fast-paced workout with lots of breathing exercises to help build muscle strength and lung capacity.

Vinyasa can also be used in hot yoga classheld in a heated room to improve flexibility and sweat out the stress of the day.

Ashtanga

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

You may also hear the term power yoga, which is a fast-paced exercise combining Vinyasa and Ashtanga methods.

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 takes place in a room heated to about 105 degrees. Since it’s so hot, it’s a tough workout for those who aren’t used to sweating so much. Remember to wear light clothing, 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 more rigorous workout.

Kundalini

Kundalini is a spiritual practice that releases energy through traditional yogic methods such as asana, pranayama and meditation, with additional elements of chanting and song. Like Hatha, it can be adapted for different energy levels.

Yoga positions for exercise

So now you understand how some types of yoga are more suitable for practice than others. Breathing and meditation are grounding forces in any yoga practice, but strength training, flexibility, and endurance require certain yoga routines.

Whether you prefer to do yoga at home or take a local class, here are some yoga poses that provide a powerful workout:

• Squats – That’s right, this quintessential gym move is also a yoga pose. A solid squatting position strengthens the legs, core and back.
• Board – Try the high-to-low plank, also called chaturanga dandasana, for a serious strength workout. Get into a position with your hands flat, arms straight, shoulders straight, and feet on the other end of the mat. Tuck your elbows in, lower your body down, hold as long as you can, and push back up again.

• Dolphin pose – This arm exercise 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 the head, the hips push up and the feet back.
• Boat pose – Build balance and core strength using boat pose. Sit down, 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 a burning sensation.
• Lunges – Another pose you may 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 you have all parts of your feet on the mat (don’t lift your heels or toes), knees above your ankles, and a straight back. Engage your core and take your training up a notch.

Yoga practice is 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 practice? Be sure to incorporate breath work at all times and try these tips and tricks:

• Hold poses longer – Challenging yourself to hold difficult positions will help build strength and balance. Instead of setting a time limit for each pose, try to last as long as possible.
• Add repetition – Creating circuits of different positions helps to increase endurance, set goals and establish longer workouts.
• Engage your core – Focus on engaging your core muscles while keeping your back straight during the workout.
• Raise the limb – Make poses more difficult by lifting your arm or leg off the mat. During the exercise, be sure to adjust both sides of the body equally.

No matter where you start, integrating yoga into your regular practice has countless physical and mental benefits.

Start your yoga journey with Chuze Fitness

Chuze is an all-inclusive gym experience focused on low cost and affordable fitness. Our extensive facility is full of amazing things equipment– such as red light therapy, CryoLounges, HIIT studios, pickleball courts, saunas, pools, grass areas and more.

Register at a group fitness class 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 breathing and stretching, our yoga routines will leave you feeling brand new. Even better, these affordable yoga classes are included with 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 membership available, with plans starting as low as $15.99 per month. Sign up today or try 7 days free test in the gym.

Resources:

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 different types of yoga. https://www.healthline.com/health/fitness-exercise/types-of-yoga.

US News & World Report. The 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. He has over 25 years of experience in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, California and loves hot yoga, snowboarding and all things wellness.