July 14, 2009

Is yoga exercise?

Well, it looks pretty. But once people start practicing yoga, they seem to do it everywhere.
Is yoga exercise? You're just standing around striking a pose and breathing.


Seriously. Everywhere. Thankfully, yoga is good for your balance.



Looks pretty, good for your balance, but it's just standing around, right? I mean, I could do that at a mall. (Maybe not some of the poses... they might call Security...)

Why is it considered exercise? I can see that it develops balance and can help with stress reduction. What I can't see is how it qualifies as exercise. I'm not trying to act like I'm wearing the CrankyPants; I just don't get it.

In fact, I think this calls for a chart. I figure if yoga's exercise, then it burns a respectable amount of calories. Let's see what the chart has to say about that:



The caloric estimates presume you have an average metabolism, weigh 70 kg (154), and perform the exercise for 30 minutes.

According to the chart, yoga burns only slightly more calories than doing the dishes. To me, that's not a highly aerobic activity. (Plus, you still have a sink full of dirty dishes after you do the yoga.)

To an outsider, yoga looks mysterious and sometimes a little odd.


To someone well-versed in yoga, no doubt this pose makes sense.




Translating Yoga into English


Actually, this whole post is the fault of the Fit Bottomed Girls. They did a review of AM/PM Yoga for Beginners that was the most enthusiastic review I've ever read on their site, and I've read a lot of good reviews on their site. They got me curious enough to overcome my innate yogic inertia and check out the DVD myself.

The nice thing about trying something out on a DVD is that no one is going to kick you out of the class because you're such an obvious doofus who doesn't belong. (Actually, I really doubt people would kick you out of a beginner's class for being a beginner, but that's always the traditional long-rooted fear of the clueless newbie.)

I have to confess that I found some of the instructions confusing. "Hug my heels with my elbows... without moving the elbows"?? I'm presuming that this instruction is supposed to create an intuitive reaction, of the mind rather than the body, i.e. I'm supposed to encourage my elbows to feel huggy toward my heels. If it's anything more concrete than that, then I'm totally lost.

Is a plank a pose where I'm supposed to become stiff and rigid? (And apt to become warped if left out in the rain)?

I did feel energetic afterwards, but that might have been due to the 2 cups of coffee I drank beforehand. Note to self: try this pre-caffeine.





Seriously. People are doing yoga everywhere...


Look, I'm not saying yoga is evil. I can see that it would have some stress-relieving benefit, but shouldn't it be classified as therapy or something? Why is it grouped in with exercise classes? Taught at gyms? Dang it, people are even doing yoga at the mall. Why?



58 comments:

  1. Do you feel like you've gotten a workout after you do yoga? Or is it something you do to relax?

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  2. Ah, but you're missing the point about exercise completely! We don't exercise solely to burn calories, we do it for our health and well being. Our exercise regime should always consist of three aspects: cardiovascular exercise, strength training and stretching exercises. They all serve different purposes, but they're inter-dependent - runners benefit tremendously from yoga and Pilates, as it strengthens the core and makes them more flexible, which in turn improves their stride and posture, which prevents strains and injuries. Even the breathing techniques taught in these disciplines have beneficial effects for other forms of exercise. I for instance get less tired doing my aqua class because I learned proper breathing techniques in Pilates.

    Remember, the aim is to be holistically healthy, meaning you get every aspect of your being involved. Yoga teaches concentration and helps align your body's energy centers, which can only benefit you. Plus of course it helps you sculpt your body.

    Not only is yoga exercise, but it's taxing and exacting exercise and a valuable part of any exercise program. In the bigger scheme of things, calories burned is a very small part of what makes exercise important, although we should aim to do some aerobic activity every day and strength train 2-3 days per week.

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  3. I have done different types of yoga with my sister (her thing, so not mine) and some are easy but some are very difficult, have your muscles shaking, etc and I bet they burn more calories! I just can't relax enough to do it though!

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  4. I don't have an answer for you, but am also curious about what others think. I all for anyone doing any kind of exercise they enjoy. I, myself, have no interest in yoga at all. :)

    And for OT - I just *had* to comment on the calorie chart - dog washing? My dog washing experince with my own dogs and various foster dogs probably ranks that activity up there with rugby at times. ;) Maybe there is an amended chart by breed or something that factors in the degree of how much the dog hates the bath? lol

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  5. I totally mocked the yoga until I hit 30.
    and then I realized that there was way more I REQUIRED from exercise than burning off last night's old swill/pizza.

    LOVE my yoga as it is a pivotal piece for me to overall healthy living and not biting my husbands head off because I.So.Frazzled.

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  6. Isnt yoga something people do for stress relieve and flexibility? I have tried it once, but dont have enough "chi" or something to keep my mind and body that still for that long. I wish I was as bendy as the yoga folks but dont have the patience for it.

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  7. My wife teaches yoga and I've watched her get both stronger and lose weight with that being her primary form of exercise.

    I can also say from experience that it can put you through the absolute ringer. Don't let anyone fool you. That stuff is hard

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  8. I really seriously think I would fall over and hurt myself if I tried one of those poses! I also found the calorie chart very interesting. Yoga apparently does more for the inner mind/core than it does for burning calories. Not that that's a bad thing!

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  9. I'm a huge fan of yoga. It's true that some forms of yoga do not burn tons of Calories (although you can try a yoga fusion class if that's what you're looking for), but it helps with balance and flexibility, and there's some strength training in there too.

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  10. The burning sensation that arises in my thighs while practicing yoga makes me consider it exercise...need to add that to the chart...lol ;)

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  11. I like yoga to relax and basically meditate...you know become one with nature...OMG I can't believe I even wrote that.

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  12. I've always been into strength training more than aerobic exercise, so I used to dismiss yoga as being kind of wimpy. Then, last year, just to try something different, I took a basic yoga class. Now I'm already quite flexible, and pretty strong, but I staggered out of that class like a drunken sailor (my apologies to any sailors out there). It was quite a workout, and wonderfully relaxing at the end, too. I had a whole new respect for yoga, and have continued with it occasionally. Yoga rocks!

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  13. I did yoga last night...the dvd said to stretch my hips towards my knees. lol. I couldn't help but laugh...I'm sure my hips were sad that I didn't do it ;)

    It's not aerobic, but I worked more muscles than I had in a while! But, it also depends on the type of yoga...some are more strenuous than others.
    Besides, I'm doing it for overall well being (like the others posting before me). It gets rid of the crabby...just a little at least :)

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  14. Why ask why? Have you ever done yoga? Seems to me, doing it will give a lot more answers as to what it's all about. It's not like climbing Mt. Everest :-)

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  15. I know tons of people that swear by yoga & there are various types, even hard ones in a 100+ degree room! I must say I totally enjoyed the pics so that might get me there to a class just to see these people!!! I do think about it often just for the balance, flexibility & turn the mind off part of it but have never taken yoga yet.

    Planks, that is SOP (standard operating procedure) for me in my workouts!

    Loved those pics!

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  16. There a BUNCH of different types of yoga, with some burning a lot more calories than others. That said, we all know that lifting weight is exercise, but it doesn't really burn a lot of calories. Same thing with Yoga. It strengthens your body and provides flexibility. Trust me, do any decent yoga DVD or class and you'll be feeling it the next day.

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  17. I would not form an opinion of yoga based on one DVD. I tried the Element PM yoga and it did nothing for me...But it would totally depend on what you are looking for.

    There are many different types of yoga and different levels of difficulty & intensity. Ever tried sun salutations? They will get your heart rate up and give your muscles a workout.

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  18. I have the same problem psychologically with yoga: I know it's really good for you for a lot of reasons, but it seems to take a lot of time for something that (generally) doesn't involve cardio or involve a lot of calorie-burning movement. So I have trouble thinking it "counts" the same for exercise.

    And if I'm just doing strength training, I'd rather grab some heavy weights and move' em around; I seem to get better results quicker than by holding poses.

    If I had more time, I'd definitely want to do yoga in addition to what I already do... but I can't quite make the leap to do it instead.

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  19. I love yoga:) There are a ton of different varieties. It sounds like you were doing Hatha, which is a gentle form designed for relaxation and meditation. If you want to ramp it up try Vinyasa - where you flow continuously through one pose to the next and can really get your heart rate up - or Bikram - where you WILL sweat buckets. And not just 'cuase it's hot and 90 minutes long. There are also power yoga classes that stand as some of the hardest classes I have ever taken. Every muscle was quaking by the end! It really depends on what you are looking for from your yoga as to which discipline you choose:)

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  20. Ha! I knew this was something people could enlighten me about. Great comments!

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  21. Try Bikram. Doing it for one week seriously changes your body and how you feel. Its a good workout and good for your self esteem as you can see yourself getting better quickly (as well as do things you never thought you could).

    the best DVD is Rodney Yee's Power Yoga.

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  22. First of all, Hanlie's response was comprehensive and spot on. Thanks, Hanlie!

    I do yoga with a yoga therapist. After 3 ruptured discs and two hip operations, I have to be very careful what I do, but if I do nothing, life would be a lot worse.

    The yoga I do with my teacher is VERY exacting and demanding. A properly executed pose can be extremely difficult to achieve, but immensely helpful, health-wise. Do I burn a lot of calories? Probably not, but I refer you back to Hanlie's post. Have I seen a real improvement in my health? Absolutely! I walk much more smoothly, have less pain and even before I started losing weight, my yoga practice had me looking more toned and in better shape.

    Yoga is a worthy addition to the exercise arsenal!

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  23. Back when I was doing Beginner Yoga I would have totally agreed with this post.

    BUT then I took an Intermediate/ Advanced Vinyasa class with my friend at an excellent studio (OM Yoga, in NYC) and IT WAS HARD! I thought I died and went to bootcamp.

    Pouring sweat, lifting and supporting my own body weight a million times. It was 3 times harder than my usual strength training. My heart was pounding afterwards.

    My thought is that the beginner yoga is more about teaching you the basics of the movements. Once you get more advanced, you get intensity and the cardio you are looking for.

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  24. I'm going to agree with Hanlie and NewMe on this one. Yoga builds strength and flexibility. Holding plank pose is great for your arms, back, shoulders and core. Just try holding that one for a whole minute and trust me you'll feel it (I can BARELY eek out a minute, on a good day.)

    I don't do a full session of Yoga often, mostly I just incorporate the poses into my stretching and strength training regimen.

    Also, I am also a lover Am/Pm Yoga...when I do decide to do a whole session of yoga it's usually the Am session ^_^

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  25. Having done yoga for 25 years, and washed dogs professionally for 15, I have to say that chart is, er, Not Reality Based.

    Yoga's primary (physical) purpose is flexibility, but it can certainly be used for body-weight based strength training, and even cardio: try doing 100 sun salutations--are you breathless and sweating now, like with real exercise?

    Mary Anne in Kentucky

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  26. I think the instructor mentioned sun salutations... I was so busy trying to figure out how to hug my heels with my elbows without moving either that I was distracted.

    And in defense of the chart (or rather the website that I linked to, which the chart is based on) I must say my dog is very easy to wash :) The only exertion is that I have to lift her out of the tub since she can't manage the stairs.

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  27. Never tried it...too intimidated. And if there were guys in speedos in my class - well, I would be outta there toot sweet!

    Yoga is on my "one of these days" list to do, but I think I'd like to go with someone who knows the ropes first.

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  28. I gave up on yoga... I seriously can't sit around in random positions. I need to MOVE when I'm "exercising". More power to the people that can do it, I wish I had their patience!!! :)

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  29. all i know is people i've known to do yoga sweat, just like doing dishes/housework, and even men that have tried it have said.. "i'll never talk down about yoga again!"

    i've only tried one class years and years ago, but those i know that do it, praise it.

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  30. You are cracking me up! I definitely don't consider yoga to be a high-intensity form of exercise. I like to do it on my off days as a form of regular activity. Plus, my flexibility stinks, so it helps with that.

    And that DVD is totally for relaxation and stretching. :)

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  31. "Yoga" is not a single entity, as noted by many comments here. Thus, we can't just say "yoga burns ___ calories" and from that decide that it is or is not exercise.

    The point of yoga is not simply the calorie burning, as Hanlie notes. However, even if it was, then different forms of yoga would have different levels of worth from that standpoint. Hatha yoga (which is what you are speaking of) burns around 175 calories an hour. Power and Ashtanga yoga are about 300. Vinyasa is more like 450. Bikram yoga burns over 600 calories an hour.

    So, it depends on how you are doing yoga and what you hope to achieve from it.

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  32. Size-wise I don't really think I could perform many of these poses and need the added humiliation from that like a hole in the head. Maybe one of these days I'll try it - but not any time soon.

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  33. Here's my thoughts on yoga. I try to work in cardio, strength and flexibility sessions each week. I consider yoga my flexibility session. I know some yoga studios are all about the chi and the breathing and the mind-body connection but when it's offered at a gym I think the key is that they consider it flexibility training and therefore exercise. Yoga can include a lot of push-up-like moves and ab exercises so I'd like to think that also counts as exercise. :) I mainly do yoga for the balance postures to work my abs and for the hip-opening exercises because I have a bad/weak hip and it really helps!

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  34. I think it is good mental and emotional exercise. The deep breathing in all the contorted positions is like a "self massage" helping to circulate the lypmh system. A yoga instructor explained something like that....

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  35. I agree with Hanlie - exercise is not always about calorie burning. Different types of yoga burn more calories. Some yogas hold poses longer & work more on balance & core strength & meditation. Some are more active, and some (like Bikram or 'hot' yoga) are a serious workout.

    I go to a Hatha flow yoga 1x/week & a Bikram class 1x/week, and the stability/balance/core benefits definitely qualify as exercise in my mind - although the Hatha class would probably not be considered 'aerobic' exercise. But people consider weight lifting exercise, and that's not aerobic, either!

    There are so many benefits to yoga that go beyond calories burned! (However, there has never been any 'balance on your classmate' poses in any of my classes...that's just weird.)

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  36. Just thought of something. Merry - you're in the greater PDX area, right? My yoga teacher is going to be randomly doing free yoga sessions at various parks in town (so we can be those weirdos who practice EVERYWHERE). The first class - appropriate for all levels (and she would never kick anyone out of class for improper knee hugging) is 7/22 at the North Park Blocks by the elephant. You should come. Seriously!

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  37. apparently I can't stop talking today. I wanted to add that if you're a newbie to yoga, I think it's much, much easier to start with a class (not at the gym, at a yoga studio) with a certified instructor. They will help you with all the things that are initially confusing. Many studios have introductory sessions where you can get unlimited yoga for 1 month for $30 or something - and then you can see the poses, have your poses corrected & gain more confidence before going back to the DVDs.

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  38. I'm not a fan of yoga. My balance stinks and though I've tried a few yoga classes in hopes that it would improve, I just ended up feeling goofy. And anyone who says that bathing a dog only burns 128 calories has never bathed a Jack Russell Terror who has just rolled in dead fish!

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  39. I have to echo Hanlie and New Moon.

    I also have to admit that yoga's benefits sometimes only show up after continued practice. Some years back, I was trying to learn to run. I couldn't even do the Couch to 5K plan, because my aerobic stamina was so bad. Every additional minute of running took FOREVER to build up to.

    About 2 months in, I could do about 5-6 minutes at a decent pace. Then I injured my knee and had to stop. I was SO UPSET.

    So for the next 2 months, I did a yoga DVD every day (Rodney Yee's "Power Yoga"). At first, I was disappointed because I barely even broke a sweat, although I was a little sore in my upper body for the first few days. But it was the only thing that didn't irritate my knee, and I knew it would help realign some of the muscles, so I kept doing it.

    After 2 months of nothing but yoga, I went for a run. And I ran for almost 15 minutes before I had to stop. I'd NEVER been able to do that before, and I never would have thought that what felt like fairly easy yoga would produce that result. It was pretty amazing.

    So, yeah. I'm a yoga believer. ;)

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  40. I haven't done yoga in ages, but did the Am/PM tapes (that's how long ago it was--VHS!) when I did. It was more for stress relief and flexibility. I hardly think it stacks up to an 850 cal/hr arc trainer workout, but it is next on my list of classes to add to my repertoire.

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  41. I'm a yoga believer! Yoga has helped me to build my core and create longer, leaner muscles throughout my body. This in turn has made me an even better runner because my muscles are healthier.

    By the way, you should try hot yoga. I heard it burns somewhere around 900 calories an hour. I think you can consider it exercise then ;)

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  42. There are so many different types of yoga: some are gentle and relaxing, others are very vigorous. Bikram/hot yoga is CRAZY hard (and one of my personal faves), and Ashtanga/flow/power yoga really gets your heart rate up.
    So keep on trying different types! Eventually you'll probably find the one that suits you!

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  43. For me the mental part about exercise is equally as important as the physical part (if not more so)- so yeah, yoga counts! :) That being said, I like to work up a sweat when I'm exercising, which is probably why I don't do yoga regularly... although I really SHOULD.

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  44. certified yoga junky.... those who say yoga doesn't work up a sweat don't have the right teachers. and there are so many varieties, you can find one to suit you, from Power yoga, Laughing Yoga, Partner yoga, Yogaball, Yoga Dance, Vinyasa, Japa, Raja.... you get the idea. personally, depending on mood, i do yoga to G n R or Lata Mangeshkar....there's a new style for ya... Metal Yoga!!!!

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  45. I love that yoga is about developing my awareness as I develop my strength. I love that it can be done anywhere and without requiring any equipment other than my own body. I love that it can be done with other people without requiring talking or that it can be done alone without feeling lonely. I love that yoga is cumulative and subtly incremental, even when picked up again after a hiatus.

    I love that yoga does not make me jiggle like a hawaiian doll on a dashboard. ;)

    It just occurred to me that I love swimming for many of the same reasons.

    If yoga isn't exercise, you can keep your exercise.

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  46. I really like that phrase, "subtly incremental"...

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  47. I kind of agree that some yoga can seem boring but seriously some other yoga (I'm thinking a lot of Rodney Yee's stuff) can be hardcore. Moving and changing all the time so that it feels like cardio!

    I guess it all depends :o)

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  48. Dude! Yoga is totally exercise. I felt the same way when I first tried it - then I came home from yoga class sore...

    I kept at it and was surprised to find that by the time I stopped taking classes (it's so darn expensive) I actually noticed that I'd gotten stronger and I could do poses that I couldn't do in the beginning. I noticed an improvement in my strength, balance and mood.

    Win/win.

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  49. Wait WHAT?! Please, I hope that picture with the man standing on that poor woman's back has a back story. It looks like Bikram Yoga because they look like they're all sweating but I need details here. Because that looks like nothing I've ever practiced

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  50. Hey MC,

    If you click on the link below the picture, it gives details like the name of the yoga guy. It sounds like some kind of Bikram yoga, and apparently the guy's some sort of show-off guru.

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  51. Actually, that is Bikram Chodhury, the founder of Bikram yoga. He's kinda wacky, IMHO, and I LOVE Bikram yoga!
    He's standing on her in order to get her more deeply into the pose. I've never taken a class with him, and have never experienced it in any class I've taken, Bikram or other.

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  52. THANK you for explaining that pose, Azusmom! I thought that picture was all about him, didn't realize he was trying to help the yogee. (Yes, I know that's not a real word and is too close to 'yogi' to be a good made-up word.) Sorry I called him a show off.

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  53. I can say that my muscles know they worked hard last night in yoga class. It's way more relaxing than running on that blasted treadmill, and I still broke a sweat and felt the exercise high afterwards.

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  54. I think regualar yoga is a great supplemental exercise because it teaches your body to be strong.
    I practice Kundalini yoga, which has many movements and i always sweat up a storm and get those bonus muscle aches the next morning. The best part about kundalini (besides the chanting!!) is that each class is so unique. You will rarely do the same exercise twice, which is great for those who get bored easily. And I wasn't kidding about the chanting!

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  55. I love yoga for three reasons: stretching, strengthening, and relaxing. I don't think I'll be burning much in the way of calories, but I do enjoy a deep stretch (not the funny bendy pretzel kind), and damn can yoga poses be hard! I usually do a little yoga after workouts and it seems to keep me from getting muscle spasms I seem to get otherwise.

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  56. Yoga is one of the hardest excersizes i've done... I'd say it ranks second under pilates.

    I think you're forgetting that to hold those poses requires a HUGE amount of strength and that balance also has to do with muscle activity. Stabalizing yourself is hard. You should do some supervised yoga. A lot of the poses you can make easier but when you do them with correct form your body should be WORKING.

    If you take a yoga class I doubt you'll come out questioning if yoga is excersize or not. Especially Ashtanga or Vinyasa (my favourite) yoga where they uses a sequence of poses to get your heart rate up and your body temperature up. You SWEAT.

    After the first 3 or 4 months of doing yoga my stregth increased more than after doing any other excersize or sports. Your stregth is not just in one muscle but in how all your muscles work together. You're body works HARD.

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  57. Women love their apparels to be comfortable, not to mention their sporting wear. It is important that they look and feel good during their active lifestyle in order to motivate themselves in working hard for their goal.

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  58. the more you strengthen and squeeze the muscles, keep the core engaged and move with control in each posture, the more calories you burn. vinyasa flow yoga is pretty aerobic I'd say, I teach it. obviously if you just breathe and balance while sitting in your joints you won't get anywhere. also try hot yoga or Bikram and get your butt kicked.

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