Yoga is a spiritual path. Fitness is not the goal but it is the reason  many people come to class. Yoga can greatly improve physical fitness, depending on the frequency, intensity and style of practice. There are several areas of fitness that develop through yoga practice and these interact with each other as well.  Ultimately yoga is based on the energy system like the chi in martial arts. As this improves so does our physical level of fitness. And certainly the mind/body connection and increased concentration impact each area of fitness.

 

With the exception of flexibility, yoga can not compete with specialty fitness training. It won't build the type of strength that weight lifting will, for example, or the cardiovascular fitness of a distance runner. Yet it can contribute to both of these areas in ways that are not developed by specialty training. And for one single overall fitness training, yoga is excellent. With so many different postures and ways of practicing, it is excellent cross-training and can help to avoid the repetitive stress found in many exercises like cycling. Traditional exercise can be hard on the body - imbalanced, repetitive, sometimes pounding our bodies over and over leading to depletion and injury. Yoga is a balance between expending and receiving energy, because of our attention to breath, mental focus, and relaxation. Recovery is quicker. We become more resilient and able to withstand the stresses of traditional exercise.The many different positions in yoga help to massage and tone internal organs which may be neglected in traditional exercise.

 

Flexibility is overemphasized in yoga, often to the point of injury. Some of the extreme postures probably contribute to this. To a large degree genetics determine the limits of our flexibility. Yet everyone can improve and there are many benefits:

    increased range of motion, realignment of joints, improved posture and body mechanics, relief from constant muscle contraction and stress, prevention and quicker recovery from injuries, release of scar tissue and constrictions in connective tissue, muscles no longer inhibiting each other.

 

Yoga builds a balanced strength throughout the body. This improves each of the other areas of fitness. A well-rounded practice will develop all the major muscle groups, as well as the intrinsic muscles at the core of the body that are often neglected. Core strength is a central theme in yoga. Most exercise emphasizes only the large outer muscles. We can improve  left/right imbalance as well as emphasize specific muscle groups. We cultivate strength in awkward and little-used positions, often holding for extended periods.  Both static and dynamic muscle contraction is used in yoga. However most of the movement in yoga is extension. Flexion - such as arm or leg curls - is lacking.  Flexibility is an important compliment to strength so that all of the muscle groups have good range of motion and work in harmony. We are also better able to align with gravity for increased leverage. And strength is important in balance to keep us aligned with gravity without tiring. As we tire, posture gets worse and we are less stable.

 

Endurance is most commonly defined as the training effect: when the heart rate is elevated and sustained on a regular basis, physiological changes take place that allow us to sustain activity longer and at a higher rate of intensity. We are better able to supply oxygen and fuel to muscles and facilitate the exchange of waste products. And yoga could do the same if practice is vigorous and sustained. However endurance also improves as we  increase  holding times in posture, especially in a variety of positions to which we are unaccustomed, even if the heart rate is not as elevated. As we cultivate flexibility, circulation in the muscles improves which is essential for endurance. The release of chronic constriction around the breathing muscles improves oxygen intake. Strength can improve endurance somewhat, simply because a strong muscle will not tire as quickly. And we release the inhibition of one muscle group against another. For example, as the hips open you may notice greater ease in walking or running uphill, since range of motion improves. Much less effort is required to move. We learn to relax deeply in different positions, no matter how difficult so that there is less wasted energy. Yoga practice also helps speed recuperation after intensive activity.