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There are more than 100 different forms of yoga. Some are fast-paced and intense. Others are gentle and relaxing.
- Hatha. The form most often associated with yoga, it combines a series of basic movements with breathing.
- Vinyasa. A series of poses that flow smoothly into one another.
- Power. A faster, higher-intensity practice that builds muscle.
- Ashtanga. A series of poses, combined with a special breathing technique.
- Bikram. Also known as “hot yoga,” it’s a series of 26 challenging poses performed in a room heated to a high temperature.
- Iyengar. A type of yoga that uses props like blocks, straps, and chairs to help you move your body into the proper alignment.
The intensity of your yoga workout depends on which form of yoga you choose. Techniques like hatha and iyengar yoga are gentle and slow. Bikram and power yoga are faster and more challenging. It is best to wear YOGA CLOTHING when performing these techniques, so you will be comfortable.
Core: Yes. There are yoga poses to target just about every core muscle. To really burn out the middle of your abs, you can do boat pose, in which you balance on your “sit bones” and hold your legs up in the air. Although, wearing YOGA CLOTHING is more relaxing.
Arms: Yes. With yoga, you don’t build arm strength with free weights or machines, but with the weight of your own body. Some poses, like the plank, spread your weight equally between your arms and legs. Others, like the crane and crow poses, challenge your arms even more by making them support your full body weight.
Legs: Yes. Yoga poses work all sides of the legs, including your quadriceps, hips, and thighs.
Glutes: Yes. Yoga squats, bridges, and warrior poses involve deep kneebends, which give you a more sculpted rear.
Back: Yes. Moves like downward-facing dog, child’s pose, and cat/cow give your back muscles a good stretch. It’s no wonder that research finds yoga may be good for relieving a sore back.
Aerobic: No. Yoga isn’t considered aerobic exercise, but the more athletic varieties, like power yoga, will make you sweat. And even though yoga is not aerobic, some research finds it can be just as good as aerobic exercise for improving health.
Strength: Yes. It takes a lot of strength to hold your body in a balanced pose. Regular practice will strengthen the muscles of your arms, back, legs, and core.
Sport: No. Yoga is not competitive. Focus on your own practice and don’t compare yourself to other people in your class.