For 3,000 years, people have been doing yoga as a way to relax -- the word "yoga" comes from Sanskrit and roughly means to unite the mind, body and spirit. Yoga offers more than just relaxation, however. When done consistently, yoga can increase flexibility and stamina. While yoga doesn't replace traditional strength training altogether, it can be used for modest gains in strength.
Benefits
There are reasons to practice yoga as strength training versus lifting weights. For one, it is more convenient because it doesn't require any equipment. All you use for yoga is your body weight as resistance, so it can be done while traveling and without a gym membership. Another benefit is that yoga uses all your body's muscles instead of just certain muscle groups and it also requires more work from those muscles. While lifting weights requires six to 12 repetitions per set, which contracts your muscles for 24 to 48 seconds, yoga poses can require you to stay in a position for several minutes at a time. This teaches your muscles to contract for longer periods, which improves your muscular endurance.
Concerns
Despite yoga's benefits, it is not as efficient or practical for building muscle as lifting weights. Muscle mass is lost naturally as you age, and yoga can prevent that from occurring. However, for long-term health and weight control, it is recommended to include both yoga and weights in an exercise routine.
Yoga with Weights
Instead of doing yoga and weight training separately, combine them together in a hybrid approach. Yoga with weight incorporates one- to five-pound weights into yoga movements. This increases stretching of the muscles and engagement of your core for balance and stability.
Exercise
Try the hybrid approach to yoga by standing with your feet together and holding a five-pound dumbbell in each hand. With your arms straight in front of you, shift your body so your weight is on the right leg. Keeping your abdominal muscles engaged, lean forward and lift your left leg behind you. Once stable, bend your elbows and bring the dumbbells up to your hips. Hold this move for two seconds, and then lower your arms. Repeat this eight to 12 times, using your core muscles to maintain your balance. Lower the left leg to the floor and repeat the exercise with the right leg extended behind you.
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