- Yoga sculpt combines yoga, strength and cardio for a complete workout using dumbbells and high-impact exercise sequences.
- It strengthens muscles, bones and joints, while also improving balance and endurance, with benefits for other yoga practices and mobility.
- It is important to maintain regular breathing, start with light weights and listen to the body to avoid injury.
Take a traditional yoga class. Supplement the classic sequences of poses with strength exercises, some to be performed with a pair of dumbbells, and some cardio: what you get is a yoga sculpt class, one of the latest variations of yoga.
How it differs from a classical practice
There are many variations and types of yoga practices, with different purposes and benefits. Yoga sculpt is designed to integrate the more dynamic parts of the traditional Vinyasa yoga practice with high-impact training, such as High Intensity Interval Training (HIIT). In addition to the mind-body-breathing connection typical of yoga, more emphasis is placed in this practice on improving strength and cardiovascular endurance through the use of an external weight, such as a pair of dumbbells. Maintaining regular breathing, especially during the weightlifting and cardio phases, is critical to dosing your energy. If you feel you lose control of your breathing during the execution, slow down and reconnect with your breath before continuing.
What are the benefits?
With yoga sculpt you strengthen the core, speed up metabolism, and improve balance and endurance. By placing more emphasis on strength training, your bone and joint health also benefit, as they are supported by stronger muscles, reducing the risk of injury. In addition, practicing yoga sculpt can help you improve in other practices because it strengthens weaker areas. For example, working your shoulders and arms may make it easier to perform Chaturanga pose (or “stick pose”). Your overall body mobility also benefits from this combination of dynamic and static movements.
How a class is conducted
The class is conducted with an energetic and upbeat musical background, which serves as a guideline to emphasize certain types of exercises. It begins with a warm-up phase by replaying classic sequences. This is followed by alternating between a series of exercises to be performed with weights and short cardio sessions. Each class is built by combining classic yoga postures with combinations of movements and exercises designed to engage the whole body.
What to expect from the first lesson
The pace can be faster than a typical yoga class. You can certainly expect a fun, fast-paced class that will challenge both body and mind. At first, choose light weights with which to tackle the strength sequences. If you think you have not mastered the basic figure and cannot properly activate all the muscles involved, perform it free-body first and add weights only later. Give yourself enough time to learn the new movements without overdoing it with excessive weights. Taking breaks is normal: always listen to your body and do not force yourself to perform everything perfectly from day one. Remember that your body guides you and that, as in traditional yoga, the goal is personal growth, not immediate perfection.
(Via wellandgood)