Veggie Blog

The old version of this post made yoga sound like the perfect kind of exercise: calming, energizing and nearly free from injury. Parts of that are fair, but the text also claimed that yoga does not need to be supplemented. In fact it said the opposite further down, that you should still do regular aerobic exercise. This rewrite sorts out what yoga does well as exercise and what it does not.

Is yoga really exercise?

Yes, though how much it counts depends on the style. The Physical Activity Guidelines for Americans list active forms of yoga, such as vinyasa or power yoga, as moderate-intensity activity. They describe hatha yoga as more meditative, and they include some forms of yoga among muscle-strengthening activities. A slow class that mostly involves breathing and gentle stretching still has value, but it may not raise your heart rate enough to count as aerobic exercise. Check with the teacher about how active the class will be.

Why do people feel calm and energized afterward?

The old post said students feel tranquil after class and still have more energy. Many people report that. A likely reason is the mix of slow movement, attention to breathing and a final rest, which together may bring on what the National Center for Complementary and Integrative Health calls the relaxation response: slower breathing, lower blood pressure and a lower heart rate. I could not find a study that proves the post’s claim that yoga gives you more energy than other exercise, so treat it as a common experience, not a research result.

What makes it a balanced workout?

A well-planned class works both sides of the body, and the old post described it nicely: you bend to the right and then to the left, forward and then back. That helps you notice if one side is stronger or more flexible than the other, and over time you can work toward more even strength and movement. The post also said that you hold a pose for several seconds or even minutes, with attention on slow, full breaths. Slow and steady movement into and out of postures is the key to doing them safely.

Is it safe, and can everyone do it?

NCCIH says yoga is generally safe when it is done properly under the guidance of a qualified instructor, and that the injuries reported are mostly sprains and strains. The old post said the chance of injury is small when poses are done correctly, and that you should never compete with yourself or others, which is good advice. People of all ages can practice, and a skilled teacher can adapt most postures with chairs, cushions or a wall. If a pose looks impossible in a picture, do not worry, because a modified version may be right for you. NCCIH also says that some conditions, such as lumbar spine disease, severe high blood pressure, glaucoma, balance problems and some injuries, may need changes to certain poses. Pregnant women and older adults should talk to a health care provider first. Our guide to preparing for yoga with a warm-up is a good start.

Why do you still need aerobic exercise?

Because the guidelines ask for more than yoga usually provides. The Physical Activity Guidelines for Americans advise adults to get at least 150 to 300 minutes of moderate-intensity aerobic activity each week, such as brisk walking or fast dancing, plus muscle-strengthening activity on at least two days. The old post agreed with the aerobic part, noting that aerobic exercise increases cardiovascular fitness and helps you lose weight. It also made a claim about blood sugar control in type 2 diabetes. I could not verify that detail in the sources I checked, so if you have diabetes, ask your own doctor how much and what kind of exercise suits you.

How can you combine them?

A simple plan is to do two or three yoga sessions a week for flexibility, balance and relaxation, and to add brisk walking, cycling or swimming on other days. Our post on moderate exercise for fitness offers easy ways to start with cardio, and everyday activities that count as moderate exercise shows how daily tasks add up. If you want a simple yoga routine to start with, try the basic yoga postures and their variations. Combining the two covers strength, stamina, flexibility and a calm mind, which is a more complete picture than yoga alone.