Yoga has long been praised for its benefits for physical, mental and emotional well-being. But even though it makes you feel better, is yoga 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 variations 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 wellness. Read on to discover the details 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 join, because yoga unites the mind, body and spirit. At the end of the 19th century, Indian monks began to spread the teaching of yoga to Western countries, and today millions of people around the world practice yoga.
Many philosophies, schools, and branches of practice are associated with the eight limbs of yoga. They are traditionally called the eight sutras, and they are:
- Yamas – Principles and morals
- Niyama – Self-discipline
- Asana – Physical positions
- Pranayama – Breathing control
- Pratyahara – Inner peace
- Dharana – Concentration
- Dhyana – Meditation
- Samadhi – Enlightenment
With these elements in mind, it is clear that yoga is so much more more but just exercise. With a focus on breath control, meditation and postures, it’s both a spiritual and physical practice with incredible benefits for the mind and body.
Physical benefits of yoga
Yoga is popular for a reason. Not only will you learn downward facing dog pose or happy baby pose (doesn’t that sound like fun?), but you’ll also enjoy the physical benefits of regular exercise. For people of all ages and lifestyles, yoga has many physical benefits, such as:
- Flexibility – Yoga postures can help improve your body’s flexibility.
- Balance – Yoga has been proven to improve balance.
- Core strength – By engaging your core to improve balance, yoga builds core strength.
- Endurance – Practicing yoga regularly helps reduce fatigue while increasing strength.
- Pain relief – Stretching and mobility exercises work wonders for neck, back, hip and shoulder problems. Studies show that yoga is particularly beneficial for chronic pain relief.
- Improved cardiovascular health – Yoga can reduce inflammation and blood pressure, which promotes heart health.
- Management of chronic diseases – Yoga can help relieve symptoms and provide comfort for people with arthritis, osteopenia, back pain, COPD and other chronic conditions.
- Improved breathing – Yoga can improve lung function, which makes breathing easier. This is especially helpful for those struggling with chronic obstructive pulmonary disease (COPD).
By building muscle and flexibility through yoga exercises, you can prove stronger for other exercises.
Wellness from within: the mental benefits of yoga
As we mentioned, yoga emphasizes the unity of body, mind and spirit. This means that regular yoga practice can have a number of mental and emotional health benefits, including:,
- Reduced stress and anxiety
- Improved focus and concentration
- You better sleep
- Alleviation of menopause
- Help in quitting smoking
Plus, participating in group yoga classes can connect you with a community of like-minded people.
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 may benefit from certain practices, such as:
- Prenatal yoga (yoga for pregnant women)
- Yoga for menopause symptoms
- Yoga for chronic pain
Otherwise, there are a number of possible exercises based on common types of yoga. Let’s go through a number of different practices.
Vinyasa
One of the most common practices, Vinyasa has become an umbrella term for many types of yoga. It can be very active or adapted for a slower flow. Overall, a Vinyasa yoga class provides a fast-paced workout with lots of integrated breathing, which helps build muscle strength and lung capacity.
Vinyasa can also be used ua hot yoga classwhich takes place in a heated room to improve flexibility and sweat away the stress of the day.
Ashtanga
This energetic yoga combines breathing and movement by moving quickly between positions. There are three levels: primary, intermediate and advanced. In Ashtanga yoga, you repeat poses until you or your instructor feels you are ready to move on. It requires strength and endurance, which makes it an effective workout.
You may also hear the term power yoga, which is a fast-paced workout that combines Vinyasa and Ashtanga methods.
Iyengar
Iyengar yoga aims to improve balance, strength and flexibility. It includes materials such as blocks, chairs, straps and bands to help everyone achieve their correct alignment in a pose, 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 takes place in a room heated to about 105 degrees. Since it is very hot, it is a challenging workout for those who are not used to sweating so much. Don’t forget to wear light clothes, drink plenty of water and take breaks.
haha
Perfect for beginners, Hatha is a welcoming introduction to yoga. It combines fundamental 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 yoga methods such as asanas, pranayama and meditation, with additional elements of singing and song. Like Hatha, it can be adapted to different energy levels.
Yoga poses for exercise
So now you understand how some types of yoga are more suitable to practice than others. Breathing and meditation are grounding forces during any yoga practice, but strength training, flexibility and endurance require specific yoga routines.
Whether you prefer yoga at home or a local class, here are some yoga poses that give you a powerful workout:
- Squats – That’s right, this typical gym movement is also a yoga pose. A steady squatting position strengthens your legs, torso and back.
- Board – Try the high-to-low plank, also called chaturanga dandasana, for some serious strength training. Get into position with straight arms, straight arms, shoulders back and feet at the other end of the mat. Bring your elbows together, lower your body, hold as long as you can and push yourself up again.
- Dolphin pose – This arm exercise is similar to the down, except your forearms are on the mat instead of your hands. The forearms and hands remain straight on either side of the head, the hips push up and the feet walk backwards.
- Pose the boat – Build balance and core strength with Boat Pose. When sitting, lean back to keep your balance on your tailbone. Your legs are extended up and out, making a V shape, while your arms are extended parallel to the floor. Hold until you feel a burning sensation.
- Step forwards – Another pose you may already be familiar with, lunges help with leg flexibility and strength in yoga. The strides can be forward and backward or side to side. Make sure all parts of your feet are on the floor (don’t lift your heels or toes), your knees are above your ankles, and your back is straight. Engage your core to enhance your workout.
Yoga exercises are for everyone – there are adaptable practices for every age, experience and ability.
Improve your yoga routines for a better workout
Interested in adding even more fire to your yoga practice? Remember to keep breathing in and try these tips and tricks:
- Hold the pose longer – Challenging yourself to hold difficult positions will help build strength and balance. Instead of setting a time limit for each pose, try to hold as long as you can.
- Add reps – Creating circuits of different positions helps to increase endurance, set goals and establish longer training sessions.
- Engage your core – Throughout the workout, focus on engaging your core muscles while still keeping your back straight.
- Lift the limb – Make the poses more difficult by lifting your arm or leg off the floor. Make sure you alternate both sides of your body evenly during the exercise.
No matter where you start, integrating yoga into your regular exercise routine promotes countless physical and mental benefits.
Start your yoga journey with Chuze Fitness
Chuze is a comprehensive gym experience dedicated to low cost and affordable fitness. Our extensive content is packed with amazing benefits—such as red light therapy, CryoLounges, HIIT studios, pickleball courts, saunas, pools, lawns and more.
Apply for a group fitness class practice yoga with a professional 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, you’ll leave our yoga routines feeling like you’re brand new. 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. When you find a location near you, explore our three gym membership fees available, with plans starting at $15.99 per month. Sign up today or try 7 days free trial in the gym.
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 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:
Ani is the Vice President of Fitness at Chuze Fitness and oversees the Group Fitness and Team Training departments. She has 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.
