You might tend to focus on the fact that yoga typically does not burn as many calories as aerobic exercise; instead, look at yoga as a form of strength training you can perform as an alternative or in addition to weight training. Yoga can strengthen your muscles, as well as boost your flexibility, endurance and balance. Yoga is a well-balanced activity that provides many benefits of different types of exercise. Check with a personal trainer for the best strength-training plan for you.
Bikram Yoga
Bikram yoga is more intense than the regular calming Hatha variety, and it provides more of an aerobic workout; it also provides strength training. This type of yoga was started by yogi Bikram Choudhury, and you perform it in a very hot room for about an hour and a half. It includes a specialized series of 26 poses. The 26 poses used in Bikram yoga include many weight-bearing poses. Some of them are tree pose, triangle pose, standing bow pose and balancing stick pose. The official Bikram Yoga website explains that one of the purposes of the series of poses is to strengthen your muscles.
Strength Training
MayoClinic.com explains that strength training could use any of the following methods: weight machines, free weights, resistance bands and/or body-weight exercises. Yoga is a body-weight exercise, also called a weight-bearing exercise. These exercises tone your muscles by using the weight of your body against gravity. The American Council on Exercise advises that the important aspect of your strength training workout is that it works out all your major muscle groups, including in the legs, hips, chest, arms, stomach and back. A well-designed yoga session can accomplish this goal.
Considerations
Although Bikram yoga can provide a strength-training workout, most other types of yoga can accomplish the same goal. This is important because Bikram yoga is not right for everyone. People with MS or hypertension need to be careful with Bikram yoga, as the heat can aggravate these conditions. Also, with the high heats in Bikram yoga, you might extend your body farther than it could normally go, which could result in injury.
Expert Opinion
Many yoga poses provide weight-bearing exercise to go toward your strength training goals, explains yoga expert Sherri Baptiste. However, fitness expert Dr. Melina Jampolis recommends engaging in both yoga and weight training within a complete exercise regime that also includes aerobic exercise. Alternate between the two types to meet the guideline of two days a week of strength training. You could also incorporate weights into your yoga practice. Talk to a trainer for a personal recommendation.
References
- American Council on Exercise; I'm Considering Taking Yoga Classes...; Jessica Matthews; Oct. 28, 2009
- Bikram's Yoga College of India: Bikram Yoga 26 Postures
- MayoClinic.com; Strength Training: Get Stronger, Leaner, Healthier; June 30, 2010
- American Academy of Orthopaedic Surgeons: Weightbearing Exercise for Women and Girls
- American Council on Exercise: Three Things Every Exercise Program Should Have
- "Yoga Journal"; Yoga's Bad Boy: Bikram Choudhury; Loraine Despres
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