(public domain photo from www.pixabay.com)
"It's just stretching!" . . . is what's commonly described as yoga. Yes, it does lead to flexibility via stretching poses but, and this is very important, yoga can meet human need for strength and aerobic heart health. And, you don't need any gimmicks, such as weights with yoga, to accomplish this. Here are some ways to do that and some facts to consider.
1. Do more sun salutations - a lot more. The yoga tradition refers to yogis who do 108 sun salutations each morning as the sun rises. Most yogis and yoginis could not do that because their upper body couldn't handle it. The way to build that strength is to increase the number of sun salutations you're doing. If you do five in a session, move it up to 8 or 10 and keep increasing to a point that works for your body and your need.
2. Burn calories. Here's an interesting fact: doing sun salutations a 140 pound woman burns 8 calories per minute which means 480 calories in one hour. This yoga is good for weight management and heart health.
3. Hold poses longer . . . much longer. Try remaining in any warrior position for 30 or 40 or 50 breaths. It's hard but good. Slow your practice down to intentionally linger longer in a pose. Do that until it's almost unbearable before moving on.
4. Change up your yoga routine. Quit doing the same slow flow or deep stretch session. Pick up a class specifically designed to generate heat and build strength. Such classes are often called "power yoga" or "vinyassa yoga" or "yoga for athletes."
5. Take a group class. Yes, doing yoga at home is definitely ideal, more convenient, cost effective and leads to regularity. The truth is, however, that we usually work harder in a group class setting.
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