Does Yoga Count as Exercise?
You’ve seen the Instagram posts. Everyone’s doing yoga these days, rolling out their mats and striking poses that look more like modern art than a workout. But does yoga actually count as exercise? Can it replace your gym sessions, or is it just fancy stretching?
Let’s cut through the confusion and find out what the experts say about yoga as exercise.
What Counts as Exercise?
Before talking about yoga as exercise specifically, let’s look at what actually counts as exercise. According to the NHS, adults should aim for two types of physical activity each week:
Muscle-strengthening activities at least twice a week. These work your major muscle groups and include activities like carrying heavy shopping bags, lifting weights, or yoga.
Aerobic activity totalling 150 minutes of moderate intensity or 75 minutes of vigorous intensity per week. Moderate intensity means you’re breathing faster and feeling warmer, but you can still hold a conversation.
Yoga as exercise ticks both boxes, depending on the type you choose.
The Science Behind Yoga as Exercise
Research backs up what yoga practitioners have known for years. A study published in the International Journal of Yoga Therapy found that vinyasa yoga meets the criteria for moderate-intensity physical activity. The researchers measured oxygen consumption and heart rates during different sequences of a 60-minute vinyasa session and found significant variations across poses.
What does this mean for yoga as exercise? Your body works harder during some yoga sequences than others. Sun salutations and standing poses will get your heart pumping more than restorative poses. But they all count towards your weekly activity goals.
Harvard’s Nutrition Source explains that whilst yoga didn’t originally start as physical exercise (it was about spiritual enlightenment and mental discipline), the modern Western version places much greater emphasis on physical fitness through poses and breathing techniques.
Different Types of Yoga as Exercise?
Not all yoga is the same when it comes to exercise intensity. Here’s a breakdown:
Hatha Yoga
This is your classic, beginner-friendly yoga. It focuses on balance, strength, flexibility, and breathing. The pace is slower, making it perfect if you’re new to yoga or starting a fitness journey. It definitely counts as muscle-strengthening exercise.
Vinyasa (Flow) Yoga
This is more vigorous for yoga as exercise. Vinyasa links breath with movement in a continuous flow. Your heart rate increases, you’ll probably sweat, and it can definitely count as moderate-intensity aerobic exercise alongside muscle strengthening.
Ashtanga Yoga
Think of this as vinyasa’s more structured, intense cousin. Classes follow specific sequences and can last up to two hours. This is vigorous exercise, no question.
Yin Yoga
This slower style holds poses for several minutes to increase flexibility and release tension. It’s brilliant for recovery and flexibility, though it won’t get your heart racing. It still counts as a muscle-strengthening activity, especially for the joints.
Power Yoga
As the name suggests, this is an intense form of yoga as exercise. It combines elements of vinyasa and ashtanga with a focus on building strength and cardiovascular fitness. Definitely counts as vigorous exercise.
How Yoga Helps Your Body
The NHS lists yoga alongside tai chi and pilates as muscle-strengthening activities. But yoga does more than just build muscle:
Improves flexibility: Regular practice gradually increases your range of motion, making everyday movements easier.
Builds strength: Holding poses works your muscles, particularly in your core, arms, and legs.
Boosts balance: Many yoga poses challenge your balance, which becomes increasingly important as we age.
Supports cardiovascular health: More vigorous styles raise your heart rate and improve circulation.
Reduces stress: The breathing exercises and mindfulness aspects help lower anxiety and improve mental clarity.
Research shows yoga can help with chronic pain, particularly lower back pain. It may also support weight management when combined with other healthy habits, though it’s not a magic solution on its own.
Making Yoga Count Towards Your Exercise Goals
Want to ensure your yoga counts towards your weekly activity targets? Here’s how to count yoga as exercise:
Mix up your styles: Combine gentler practices like hatha or yin with more vigorous vinyasa or power yoga sessions.
Aim for at least 60 minutes per week: Split this into two 30-minute sessions or three 20-minute practices, whatever fits your schedule.
Focus on challenging poses: Don’t shy away from poses that make you work. If you can chat easily throughout your entire practice, consider increasing the intensity.
Add it to other activities: Yoga works brilliantly alongside other exercises. Maybe do yoga twice a week and walking or cycling on other days.
Listen to your body: The beauty of yoga is that you can modify poses to match your fitness level. There’s no shame in using props or taking breaks.
Safety First
Whilst yoga is generally safe, a few things to keep in mind:
Start with beginner classes if you’re new. Jumping straight into an advanced power yoga class risks injury.
Tell your instructor about any health conditions or injuries before class. They can suggest modifications.
Avoid inverted poses (like headstands) if you have glaucoma, high blood pressure, or neck problems.
Stay hydrated, especially during hot yoga classes.
If something hurts (not just feels challenging), stop. Yoga shouldn’t cause pain.
Frequently Asked Questions about yoga as exercise
Can yoga replace my gym workouts?
It depends on your goals. Yoga can definitely meet the NHS guidelines for muscle-strengthening and moderate-intensity exercise. However, if you’re training for a specific sport or aiming to build significant muscle mass, you might want to combine yoga with other activities. If you are someone who hates exercise and likes yoga then it can form a large part of your workouts, but not all.
How often should I do yoga to see results?
Most people notice improvements in flexibility and stress levels within a few weeks of regular practice. For strength and cardiovascular benefits, aim for at least two sessions per week, preferably three.
Is yoga enough to lose weight?
Yoga alone probably won’t lead to significant weight loss, but it can be part of a healthy lifestyle. More vigorous styles burn more calories, and yoga’s stress-reducing benefits might help reduce emotional eating.
Do I need to be flexible to start yoga?
Absolutely not! Yoga helps you become more flexible. Everyone starts somewhere, and modifications exist for every pose.
Can older adults do yoga?
Yes! Studies show yoga can help prevent frailty in older adults by improving walking speed, balance, and strength. Chair yoga and gentler styles work particularly well for older people or those with mobility challenges.
Does online yoga count the same as in-person classes?
Yes, in terms of physical activity. However, in-person classes offer the advantage of an instructor who can check your form and suggest adjustments, which reduces injury risk.
TL;DR Yoga as Exercise
So, does yoga count as exercise? The answer is a resounding yes. The NHS, Harvard researchers, and countless studies confirm it. Yoga qualifies as a muscle-strengthening activity, and more vigorous styles can also meet your aerobic exercise needs.
But perhaps more importantly, yoga is an exercise you might actually enjoy enough to stick with. It’s accessible, adaptable, and offers benefits beyond just physical fitness. Whether you’re looking to kickstart a fitness journey, recover from an injury, or simply move your body in a way that feels good, yoga is worth trying.
Do you do yoga as exercise? Let me know in the comments below any recommendations you have for someone who wants to start yoga as exercise and see if yoou can help someone.
