Is this experience something you've tried? If you haven't, what are your thoughts on incorporating yoga sculpt into your exercise routine? Did you even know it existed? I had a friend tell me about this fabulous complete body workout that combines cardio, strength training, balance, and flexibility using traditional yoga from the yoga tradition mixed with weights (and the occasional cardio interval) to create a full-body workout.
Instead of being a one-stop-shop for everything fitness-related, yoga sculpt gives you options. It can be challenging and fun for people who want a little bit of everything.
WHAT IS YOGA SCULPT?
What is yoga sculpt exactly? Well, yoga sculpt class takes the basic principles of yoga - the breath, mind, and body connection (i.e. the body has to be aware of breathing for a true yoga workout) - and combines them together with various strength-training techniques that allow you to build lean muscle and burn calories, as well as incorporating cardio bursts into the workout, to finish off with relaxation at the end of each session.
Yoga sculpt core power is an extremely unique fitness format because it appeals to many different types of people in different fitness categories. There are those who are more advanced and need more of a challenge than they would find in their typical yoga class, those who are more intermediate and want to get more out of their classes than they are getting in their usual yoga classes, and those who have no previous yoga experience and want to try out something new that they have heard about. Yoga sculpt meets all of these criteria. If you are looking to incorporate something new into your fitness routine, yoga sculpt is worth checking out.
Yoga Sculpt class is typically done in a one hour or forty-five minute class. Many of the same yoga poses are included in a traditional yoga class; such as Downward Dog, Warrior series of poses, and Chair Pose; however, you will also be challenged to do those same poses while holding light weights or using resistance bands. In addition to the yoga movements, there are bursts of cardio in between each yoga movement, such as squat jumps, mountain climbers, and plank jacks, which will cause the heart rate to spike, thus allowing for a greater number of calories burned.
What is sculpt yoga in terms of difficulty?, Yoga Sculpt fits somewhere between an intense yoga class and a gym circuit. While it is challenging, fast paced, and very effective; it is also scalable. The participant can adjust to their fitness level by determining how much resistance they use and what pace they want to work at.
HOW A YOGA SCULPT CLASS IS STRUCTURED
A successful sculpt class is broken down into four parts that make up the whole workout experience:
The Warm-Up Phase: Will include Sun Salutations and Gentle Yoga flows to prepare your body for actions; increasing blood circulation, and your joints to become more mobile.
The Strength Sequence: The main focus of sculpt yoga will be the strength sequence. Your body will move through various yoga poses with weights (for example: Bicep Curl while in a Chair Pose, Triceps while in Warrior I Pose, Lateral Raises while Lunge), using compound movements that will work multiple muscle groups at the same time, this is what creates sculpting in Sculpt Yoga.
The Cardio Bursts: Short high-intensity intervals (e.g., jumping jacks, burpees, squat-jumps, plank jacks), incorporated throughout the class, will increase your heart rate and skyrocket the number of calories burned.
The Cool Down Stage: This is how you finish your session of yoga sculpt; incorporating traditional yoga stretches, deep breathing, and sometimes a short period of Savasana. This is how yoga sculpt is different from a ”traditional” gym workout-the returning back to your breath, and body awareness with intention for the end of your workout, is what separates “yoga sculpt” from regular classes in traditional gyms.
THE SCIENCE: WHY YOGA SCULPT ACTUALLY WORKS
Does yoga sculpt actually work? The science says yes - and here is why.
1. Calorie Burn During and After
Depending on factors such as your body weight, intensity of the workout, and duration of the session, you can expect to burn between 300-500 calories with one Yoga Sculpt class. However, the more exciting piece of information happens once you leave the studio. When you perform high-intensity strength training and cardiovascular exercise, it causes increased EPOC (Excess post-exercise Oxygen Consumption) also referred to as the "afterburn" effect. According to a systematic review published by the International Journal of Sports Nutrition and Exercise Metabolism, EPOC increases based on how much stress is placed on your metabolism (metabolic stress).
Therefore, the greater the intensity of your workout, the longer your metabolism will remain elevated after you finish exercising. When you complete a challenging strength-training workout, you can continue to elevate your metabolic rate for an extended period of time after your workout, potentially 24 hours to 48 hours, depending on how much intensity you brought to the exercise. The Sculpt Core Power workout creates this type of metabolic disturbance.
2. Lean Muscle Beats Pure Cardio for Long-Term Fat Loss
In a study from Penn State, results showed that both the cardio and strength-training participants had lost a similar amount of weight (approximately equal); however, the individuals who performed cardio exercises had lost six (6) pounds of muscle mass while the individuals who performed resistance (strength) training predominantly lost (or burned) fat.
Yoga sculpt benefits include building the lean muscle mass that increases your resting metabolic rate - meaning you burn more calories even at rest.
For every three (3) pounds of muscle that is developed from using sculpt yoga to perform workouts, you could potentially burn an additional one hundred twenty (120) calories per day due to the metabolic cost of having developed the additional muscle. Over the course of one (1) year, this could account for approximately 10 pounds of fat being lost due solely to the metabolic effect that has resulted from the development of additional lean body mass.
3. Cardiovascular Health
Core power sculpt class uses a combination of dynamic movements and high-intensity/anaerobic activity performed in interval format to raise the heart rate in order to increase the heart's efficiency.
Many studies have demonstrated that when you participate in regular cardiovascular activity, you also experience a myriad of benefits, such as improved blood circulation throughout the body, improved strength and power of the heart muscle, decreased blood pressure levels, enhanced cholesterol profiles, and improved cardiovascular fitness levels. The above-listed benefits/results are also experienced with training resistance using yoga sculpt as a result of increased strength and flexibility (which cannot be achieved by performing any cardio fitness activity).
YOGA SCULPT BENEFITS - A COMPLETE SUMMARY
The yoga sculpt benefits span physical, mental, and metabolic health:
With regards to physical: Develops lean muscle mass and improves the definition of muscles, burns between 300 to 500 calories per session, generates EPOC afterburn effects so you can continue burning fat after your workout, enhances your aerobic (cardio) endurance and overall heart health, increases the density of bones, improves flexibility and range of motion and strengthens the core as well as your stabilizer muscles.
With regard to mental: Creates a reduction in cortisol, anxiety and other stressors through the breath-based movement of yoga, enhances the connection between the mind and body, enhances concentration and mental clarity and creates feelings of accomplishment and uplifting energy far beyond what is produced by typical gym workouts.
Practical: Incorporates strength training, cardio and yoga all into one 45 to 60-minute workout. Perfect for a busy lifestyle.
For a detailed breakdown of yoga sculpt movements and technique, visit: https://welltech.com/content/what-is-yoga-sculpt-benefits-and-5-signature-moves-to-try/
WHO IS YOGA SCULPT FOR?
Yoga Sculpt is open to individuals of all experience levels. Newcomers can either use lighter weights or none at all as they learn and grow in their yoga practice. Each of the movements relates back to breathing and alignment as its foundation - not just to heavy weights; therefore, those who are practicing yoga at the next level can now enjoy using added resistance to develop their practice much more than they had in the past. Additionally, those that typically work out in gyms appreciate the benefits of working on being more aware, flexible and mindful, as these benefits will not only carry over into their gym workouts.
However, if you are completely new to yoga, you should consider taking some basic yoga classes before coming to class for those who are physically fit and/or do not know how to use hand weights when performing basic yoga poses. By becoming comfortable with the basic poses prior to using hand weights, you will find it much easier and more enjoyable to participate in a Yoga Sculpt class.
YOGA SCULPT AND THE DEEPER YOGIC TRADITION
Yoga sculpt is a contemporary, fitness-based form of yoga that differs significantly from traditional Yoga which has roots in the philosophy of ancient Veda's. Traditional yoga (full scope) is a system of yoga combining four elements: asana (exercise/pose) + pranayama (breath) + dhyana (meditation) + philosophical study and consists of different philosophies for mind/body/spirit.
At Rishikesh Yoga Ashram - a well-respected Yoga School in Rishikesh and one of the most trusted in India - we respect both ancient and modern forms of practice. Each student that comes through our 200 Hour Yoga Teacher Training in Rishikesh leaves with a complete understanding of classical yoga - anatomy, alignment, philosophy and pranayama - enhancing the way they teach any style of yoga in their future - including active styles such as yoga sculpt.
For students wishing to progress further, our 300 Hour Yoga Teacher Training in Rishikesh elevates your understanding and abilities as a teacher to a professional level.
The 100 Hour Yoga Teacher Training in Rishikesh is a great way for new students to explore the entire yogic system and have a smooth transition into teaching or practicing yoga as well as helping you to enrich your future experiences in all forms of yoga - including yoga sculpt classes.
BOTTOM LINE
Yoga Sculpt is more than just a marketing scheme; it is truly an innovative program based on the ancient principles of Yoga (posture & breath) and integrates today's scientifically proven methods of resistance training and cardio conditioning into one complete workout.
Yoga Sculpt combines strength-building, fat-burning, cardio health improving, flexibility-maintaining and mind-calming activities into one class that takes less than one hour to complete. If you've ever tried to combine yoga (mindfulness) with traditional training programs (usually too intense) or if you have ever thought your workout program was too much of one regarding the other, then Yoga Sculpt may be what you've been searching for.
Try a class, experience the difference and if and when you feel ready to go deeper into the true essence of yoga, go to the Himalayas.
FREQUENTLY ASKED QUESTIONS
Q1. Is yoga sculpt similar to Pilates?
Both Pilates and Yoga Sculpt can boost your core muscles, enhance your equilibrium skillset, and raise your overall body awareness. With the additional cardiovascular workout, as well as the weights used and additional yoga flows, Yoga Sculpt is a comprehensive full body workout that is much more dynamically done than Pilates.
Q2. Does yoga sculpt actually work?
Yoga Sculpt will definitely work for you given the fact that it provides the opportunity for developing muscle mass, burning calories, improving your cardiovascular system, and developing your muscle strength overall. Having flexibility is also an important benefit of regular practice, because it contributes to reducing stress and providing mental health benefits.
Q3. What are the 7 types of yoga?
The majority of yoga practiced regularly is Hatha, Vinyasa, Ashtanga, Iyengar, Kundalini, Yin, and Restorative Yoga. They each have some similar benefits as well as specific benefits depending on what type of person you are looking to improve yourself either physically or emotionally, depending on how you use them for your own personal growth.
Q4. What are the 4 main yogas?
Karma, Bhakti, Jnana, and Raja are the four primary yoga styles used. They are the main philosophies upon which yoga was developed, and they form the philosophical path that is recognised for traditional yogis.
Q5. What is the hardest type of yoga?
Ashtanga, because it is a very physical, structured, and demanding style of traditional yoga, is often considered to be the most difficult style of yoga. Yoga sculpt and hot yoga are also very physically demanding in today’s world of modern yoga.
Q6. How many times a week should I do yoga sculpt?
To effectively develop strength and improve fitness, you should practice yoga sculpt 3 to 4 times a week. To promote recovery, combine your yoga sculpt practice with gentler types of yoga or take rest days.
Q7. Can beginners do a yoga sculpt class?
Yes. Beginners can participate in yoga sculpt classes as long as they are familiar with basic yoga postures. You may not need to use weights and can progress at your own pace.
