Since I started this post with a title including the word “workout,” I just want to make a clarification — yoga is not exercise. To me, yoga is a holistic practice that involves your body, breath, and mind. That said, that doesn’t mean that it can’t meet all of your exercise needs…

A few weeks ago, I added a nifty little Skribit box to my blog. This inconspicuous little box allows readers to suggest topics that they’d like me to write about. How cool is that? We’re all in this world together so I’m a big believer in working together. If you have anything to suggest, please check out the Skribit box in the left hand column of this blog. And for the person who asked the question about yoga and strength training — thank you. This post’s for you!

Exercise has been highly debated for years. There are a ridiculous number of studies out there testing the benefits of weight training and aerobics and the many derivatives of each. Every day I feel like there’s some sort of fitness expert touting the benefits of this workout of that. It can all be downright confusing.

I have a very simple philosophy — do what you enjoy and what makes you feel good. I know that there are probably a bunch of exercise physiologists that are gasping in horror right now but that’s my truth and I’m sticking to it. Let me share a little personal story that will explain why:

When I first came to yoga, I was committed to a balanced workout regime. I alternated weights (resistance bands, actually) and aerobics. The benefit of this was that I felt strong and fit. The downside was that I was often hurting myself (pulling/straining muscles, etc.). Then I began practicing yoga regularly. My first 90-minute power/Vinyasa flow yoga class blew me away. The class consisted of 45 minutes of Sun Salutation variations followed by 45 minutes of balance and then floor postures. Despite all of that weight training, a few minutes into the class I was struggling through the vinyasa. My arm muscles were screaming during my chaturanga, updog, downdog flows. I couldn’t believe that yoga had kicked what I thought was my in-shape butt.

I now practice yoga every day — the workout regime of the past is just that — a thing of the past. Because I’m working with my own body weight, I feel — and am — stronger than I ever was before. The best part is that not only do I have the strength, but I balance it out with flexibility (which means that I hardly ever injure myself and my body feels great). So my short answer to the question is yes — yoga can replace your weight training.

Sun Salutations alone are both aerobic and strength training combined. Working with your bodyweight (just try holding plank for a minute or two or side plank) not only builds strength but it builds strength safely. Now if your yoga style is a bit less strenuous, I would suggest adding 7-12 rounds of Sun Salutations to your practice. If that doesn’t work for you, you could always add these two yoga-inspired moves to your practice:

• Dog in motion — Start in downdog and then flow quickly into updog and repeat. Move quickly to the rhythm of your breath — on the inhale, come into updog and on the exhale come into downdog. Do this for as long as your muscles can stand and then gradually add on one or two reps as you get stronger. This is the fifth move of the Five Tibetan Rites. If this move feels too strenuous, no worries. An excellent modified version is Rolling Cobra. Start in Child’s Pose with your arms resting above your head on the mat palms down. On an inhale, move forward (think about skimming your nose along your mat) into cobra. On an exhale push yourself back down into Child’s. 
• Wide leg squat — Stand with your feet hip distance apart toes facing out. Bring your hands to namaste and then interlace your fingers. On an exhale bend your knees squatting down while pushing your hands together and on an inhale rise back up to standing while pushing your hands together.

These two exercises use your body weight to build strength and can easily be added to your yoga practice if your current practice is a bit lighter. Also, if you want to build strength, I’d suggest holding the postures (chair, warrior, plank, and side plank are excellent all over body strengtheners) a bit longer. Longer holds build strength while dynamic poses (where you move in an out of the postures to the rhythm of the breath) build flexibility. As far as I’m concerned, yoga is the perfect practice for a woman that wants to build/maintain/preserve her bone density because it does so safely and it offers a whole host of other benefits beyond the physical.

From a personal perspective I can tell you that I do supplement my yoga practice with other fun exercises like Bhangra DVDs, rebounding, walking (I often walk using breath ratios), interval training with a jump rope (only when I’m in the mood to break out in a sweat), the 5 Tibetan Rites, and Intensati (I love this workout because it’s fun and empowering — here’s a sneak preview):

Notice all of those are fun aerobic type workouts. I don’t do any strength training outside of what I’ve outlined here. My strength hasn’t suffered for it. As I said before — I’m stronger now than I ever was when I  worked with weights and resistance bands.

For me, yoga does it all — it balances what’s imbalanced, strengthens what’s weak and makes my body’s joints and muscles sing with joy. More importantly, it changes the quality of my mind, which is more important than a buff body any day.

Namaste!