The ancient practice of yoga is known for increasing flexibility, improving balance and decreasing stress. However, some people wonder whether yoga qualifies as exercise, and if it does, whether it is enough exercise. The answer depends on how much yoga you are doing and which type.
Hatha Yoga
In Sanskrit, the word yoga means "union." In practicing yoga, you attempt to link the body, mind and spirit. Different types of yoga are practiced in India, most of which do not focus on the physical body and so would have little to do with exercise. In the West, most people who say they practice yoga are talking about hatha yoga. This type combines physical postures, breath work and meditation. The postures, called asanas, are exercise.
Types of Hatha Yoga
Within the wide field of hatha yoga, some schools require more exertion than others. On the quieter side, restorative and yin yoga involve stretching, which results in physical benefits such as relaxation and lower blood pressure, but they don't burn many calories. If you're looking for yoga and a workout rolled into one, try Bikram, ashtanga or vinyasa. Bikram yoga is done in a room heated to 104 degrees Fahrenheit, so sweating off some calories is guaranteed. Ashtanga and vinyasa are both styles with plenty of standing poses, arm strengtheners and transitions, so the heart rate rises and muscles strengthen.
Physiological Benefits of Yoga
Yogis claim the benefits of their practice include increases in cardiovascular and respiratory functions, improved digestion and decreased blood pressure. However, people within and without the yoga community still debate whether the results would hold up to laboratory investigation. John Schumacher, a long time yoga teacher and studio owner, decided to put his own body to the test a few years back. At the age of 52, he underwent a variety of fitness tests to see if his longtime yoga practice proved to be sufficient exercise. His test scores were among the best in his age group for many fitness tests, including exercise recovery and maximum heart rate. The doctor pronounced that Shumacher had less than a 1 percent chance of suffering a heart attack. "Now I have the evidence that regular yoga practice at a certain level of intensity will provide you with what you need," Schumacher told "Yoga Journal."
Workout Poses
If you want aerobic exercise from yoga, focus on sun salutations. The steady flow of moving from pose to pose elevates your heart rate. Standing poses are also good for keeping the heart rate up and building strength. Warrior poses, triangle, balance poses and chair pose are good candidates for strengthening legs. If your wrists allow, arm balances such as handstand and crow will tone the arms. Boat and plank are great for the abdominals.
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