Yoga has long been praised for its benefits for physical, mental and emotional well-being. But while 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 be a workout, with postures, speeds, and variations to suit many 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 learn about the ins and outs 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 in northern India thousands of years ago. The word yoga comes from the Sanskrit word "yuj" which means to unite, as yoga unites the mind, body and spirit. At the end of the 20th century, Indian monks began to spread the teachings of yoga to Western countries, and today millions of people around the world practice yoga.

Many branches of philosophy, school and practice are related to the eight branches of yoga. The traditionally named eight sutras are:

• Yamas – Principles and morals
• Niyamas – Self-discipline
• asana – Physical attitudes
• Pranayama - Breath control
• Pratyahara - Internal peace
• in Dhara – Concentration
• Dhyana – Meditation
• Samadhi – Illustration

With these elements in mind, it is clear that yoga is about so much more than a workout. With a focus on breath control, meditation, and physical postures, it's a spiritual and physical practice with tremendous 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 (aren't they fun?), but you'll also enjoy the physical benefits of regular practice. For people of all ages and walks of life, yoga has many physical benefits, such as:

• flexibility – Yoga poses can help improve your body's flexibility.
• balance sheet – Yoga has been shown to improve balance.
• Core strength - To improve your core balance, yoga builds core strength.
• resistance - A regular yoga practice helps reduce fatigue while developing strength.
• Pain relief - Stretching and mobility exercises work wonders for neck, back, hip and shoulder problems. Research shows that yoga is particularly helpful in relieving chronic pain.
• Improve cardiovascular health – Yoga reduces inflammation and blood pressure, which promotes heart health.
• Management of chronic diseases - Yoga provides symptom relief and 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 beneficial for those struggling with chronic obstructive pulmonary disease (COPD).

By building muscle and flexibility through yoga practice, you may appear stronger in other workouts.

Wellness from within: The mental benefits of yoga

As we have mentioned, yoga emphasizes the unity of body, mind and spirit. This means that regular yoga practice can have many benefits for mental and emotional health, including:,

• Reducing stress and anxiety
• Improve focus and concentration
• better sleep
• Menopause relief
• Help to stop smoking

Also, participation group yoga classes you can connect 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 offer a more intense workout. Others, like Hatha and restorative yoga, rely on meditation and breathing techniques.

Depending on your needs, you can benefit from specific practices such as:

• Prenatal yoga (pregnancy yoga)
• Yoga for menopause symptoms
• Yoga for chronic pain

Alternatively, there are plenty of potential workouts based on common types of yoga. Let's go through several 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 to a slower flow. In general, a Vinyasa yoga class offers a fast-paced workout, along with lots of breath work, that helps build muscle strength and lung capacity.

It can also be used in a vinyasa hot yoga classkept in a heated 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 repeat poses until you or your teacher feels 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 that combines 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 their 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 that is around 105 degrees. Because it is very hot, it is a difficult workout for those who are not used to sweating so much. Remember to wear light clothes, drink plenty of water and take breaks.

Hatha

Ideal for beginners, it is a pleasant introduction to Hatha yoga. It combines basic elements such as asana, pranayama and meditation, and is much less physically active than other forms of yoga. This gentle flow can always be sped up for a more demanding workout.

Kundalini

Kundalini is a spiritual practice that releases energy through traditional yogic methods such as asana, pranayama and meditation, with accompanying chants and songs. Like Hatha, it can be adapted to different energy levels.

Yoga postures for training

So now you understand how some types of yoga are more suitable for exercise than others. Breathing and meditation are core strengths of all yoga practices, but strength training, flexibility, and endurance require some yoga routines.

Whether you prefer yoga at home 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 firmly in a squat strengthens the legs, core and back.
• Board – Try an upside-down plank, also called chaturanga dandasana, for a serious strength workout. Get into position with your hands flat, arms straight, shoulders squared and feet on the other end of the mat. Place your elbows, lower your body, hold as much as you can and push back up.

• Dolphin pose - This arm workout is similar to downward dog, except your forearms are on the mat instead of your hands. Your forearms and hands rest on either side of your head, your hips rise and your feet move back.
• Ship's attitude - Build balance and core strength with boat pose. While sitting, bend your back for balance. Your legs extend up and out, making a V shape, while your arms extend parallel to the mat. Hold until you feel the burn.
• the lunges - Another pose you already know, lunges help 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), knees over your ankles, and your 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.

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 positions 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 it for as long as possible.
• Add repetitions – Creating circuits of different positions helps to increase endurance, set goals and establish longer workouts.
• Embrace your core - Throughout the training, focus on engaging your muscles, keeping your back straight.
• Save the limb – Make the poses more difficult by lifting your hand or leg off the mat. Make sure to alternate both sides of the body evenly throughout the workout.

No matter where you start, integrating yoga into a regular workout routine promotes a host of physical and mental benefits.

Start your Yoga journey with Chuze Fitness

Chuze is a complete gym experience, committed to low costs and accessible fitness. Our spacious facilities are full of surprises comforts—red light therapy, CryoLounges, HIIT studios, pickleball courts, saunas, pools, lawn areas and more.

Sign up a group fitness class to practice yoga with an expert teacher and other friendly friends. Vinyasa flow combines exercises to build muscle, strengthen your core, promote cardiovascular health, and test endurance. With restorative breathing and stretching, you'll leave our yoga routines feeling like a new you. Even better, these affordable yoga classes are included in many membership plans.

Chuze currently operates in California, Colorado, Arizona, New Mexico, Texas, Florida and Georgia. When you find a location near you, browse our three gym memberships available, with plans starting as low as $15.99 per month. Sign up today or try a 7-day free trial gym test.

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 Vice President of Fitness at Chuze Fitness and oversees the group's fitness and group training departments. He has a 25-year career in club management, personal training, group exercise and teacher training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding, and wellness.