Is Yoga Strength Training or Cardio?

There's no denying that cardio and strength training are critical for your health. One strengthens your heart and lungs, and the other strengthens your muscles and bones. Balance training and flexibility training –– which can help prevent injury and relieve pain –– are also important for a well-rounded fitness program. 

For many people, yoga falls into the last category. And it's easy to understand why. Many styles and poses can increase your flexibility. But some yoga practices are more challenging for your heart and muscles. So, is yoga strength training and cardio, too? 

What type of exercise is yoga? 

There are many different styles of yoga, from gentle and restorative to active and physically demanding. The mind-body practice incorporates physical postures, breathing techniques, and meditation. As such, it might fall into more than one exercise category. 

Which category depends mainly on your fitness level and the style you choose. Your yoga practice might count as one or more of the following types of exercise: 

• Flexibility: Most yoga poses involve stretching or lengthening your muscles, which can increase flexibility. 

• Strength training: You challenge your muscles to hold static poses during yoga. Your body weight provides resistance that can strengthen your muscles.

• Balance: You learn to stay steady in various positions with balance poses. These moves are designed to stretch and strengthen core muscles that keep you stable while standing or moving. They've been shown to improve balance and mobility. 

• Cardio: Faster-paced yoga styles that raise your heart rate might count as low- or moderate-intensity cardio. 

How does yoga count as strength training? 

Various yoga styles can count as a form of bodyweight strength training. You often hold postures, like lunges or planks, for brief periods. You might also balance your weight on your arms or one leg. These movements use your body weight –– instead of free weights or machines –– to provide resistance. They stress your muscles to help them adapt and grow stronger. 

As you move through postures, you engage or contract your muscles differently. For example, lowering into a lunge for Warrior 1 pose is an eccentric movement. With eccentric contractions, tension or force is applied to a muscle, making it lengthen while contracting. Warrior 1 pose engages lower-body muscles –– including the quadriceps and hamstrings –– that lengthen as they contract. Holding the lunge is an isometric movement. Your muscles contract without getting longer or shorter.

Some research suggests that you activate your muscles more while shifting between poses rather than holding postures. Either way, yoga can be an effective muscle-strengthening activity. 

In one study, researchers tested the effects of Hatha yoga. After 12 weeks, participants had more muscle strength and endurance. They also saw improvements in aerobic fitness and flexibility. 

Poses may build functional strength rather than big or bulky muscles. But functional fitness goes a long way toward better health and mobility in your daily life. 

What are the best types of yoga to build strength? 

Vigorous yoga styles are best to help you build muscle strength. Examples include: 

• Vinyasa: This practice requires you to do challenging postures in a flowing sequence that syncs movement and breath. It encompasses other advanced styles, such as Ashtanga, power yoga, Baptiste, and Jivamukti. But you can modify poses and pace for beginners or advanced practitioners. 

• Hatha: Hatha yoga includes the same poses as Vinyasa yoga but is typically performed slower. It emphasizes flexibility, balance, and strength. 

• Bikram: Bikram yoga also includes many of the same poses as Hatha and Vinyasa. Like Ashtanga yoga, it is done in a set sequence. The Bikram sequence consists of 26 postures, each performed two times. Classes are held in a room heated to 95 °F to 100 °F. 

How does yoga count as cardio?

Aerobic or cardio exercise elevates your heart rate for a sustained period. Cardio usually refers to repetitive activities, such as walking, running, or cycling. 

Yoga is not typically considered a cardio exercise. But according to the U.S. Department of Health and Human Services, some practices fit the bill. Vinyasa yoga styles, such as Ashtanga and power yoga, involve constant movement from one pose to another. Advanced classes might feature difficult poses and quick transitions. That can certainly count as moderate if not vigorous activity — and therefore cardio. 

And any type of yoga is good for your heart. According to a review, yoga may reduce heart disease risk factors. Regular practice may lower blood pressure, cholesterol, and triglycerides. Researchers note that it might be just as effective as traditional cardio. 

Chronic stress also increases the risk of heart disease. Vigorous and gentle yoga practices can help relieve stress and improve mental health conditions. 

Is yoga effective for weight loss?

Yoga can help you lose or maintain your weight. It challenges your muscles and cardiorespiratory system. So you can burn calories and build muscle during yoga sessions. Muscle is more metabolically active than fat, so the more you have, the more calories you can burn.

Yoga may support weight loss in other ways, too. For example, it's been proven to reduce stress, which can contribute to weight gain. Yoga also teaches mindfulness, a skill that can encourage healthy eating habits.

A 2016 study concluded that yoga provides a holistic approach to weight loss. And it may be more effective than traditional exercise or diet methods. Less stress, healthier habits, and a supportive yoga community could make it easier to lose or sustain your weight. 

How do you integrate yoga into your strength-training or cardio workout? 

The CDC recommends that adults do 150 minutes of moderate cardio and two muscle-strengthening workouts each week. Different types of yoga can help you work toward those goals. But there are numerous ways to get the exercise you need. And a well-rounded fitness routine should include some variety. This can challenge you in new ways and keep you motivated. 

Many people do yoga several days a week. You can add it to other activities you enjoy, such as running, biking, and lifting weights. And because yoga is low impact, you can use it as active recovery on your days off from vigorous workouts. 

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Written by:

Jody Braverman, CPT, RYT

Jody Braverman, CPT, RYT, has worked as a trainer, yoga teacher, nutrition and lifestyle coach, writer, and editor for over 20 years. She got her B.A. from the University of Maryland and maintains several accredited certifications.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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