The enthusiasts are convinced that Yoga is the beginning, the middle and the end. Others claim that far from being a good exercise, the only reason Yoga is popular is because it’s easy.

2. Is Yoga the only exercise
you need?

4. The enthusiasts are convinced that Yoga is the
beginning, the middle and the end. Others claim that
far from being a good exercise, the only reason Yoga
is popular is because it’s easy. What is the truth?
After experimenting with different regimens myself,
analyzing peer reviewed research studies and doing
a Yoga Teacher’s Training myself, here is my
recommendation for an ideal weekly workout:

5. 3 days of Yoga (1 hour moderate intensity class or
your own practice). 2 days of moderate intensity
weight training (45 mins). 1 day of cardio/running
(30 mins).

6. Taking an hour or less out of your schedule six
days a week for the above will galvanize your
physical and mental performance. You’ll lose
weight, become flexible, stand taller, feel calmer
and look toned, not to say anything about the
tremendous improvement in internal organs
functioning—heart, digestive, kidney etc. Some
thoughts on why this workout is better than any
other combination:

7. 1. Yoga is unsurpassed for flexibility, balance
and bone strength.
All studies universally agree on this. From my own
experience, my posture straightened and balance
improved dramatically within months of beginning
my Yoga practice in a way that didn’t happen in
years of running and weight training. Yoga’s
inordinate

8. emphasis on strengthening the spine, whether it’s
inversions, forward bends or backwards bends,
improves flexibility and balances your center of
gravity. Improved blood flow in the spine also
relieves lower back pain and prevents the onset of
herniated discs, osteoporosis and scoliosis. Soon
you’ll live the maxim that one is only as young as
the spine is flexible.

9. 2. Yoga is great for weight loss. Paradoxically,
you burn far less calories with Yoga (250/hour)
than running (900 calories/hour) or weight training
(400 calories/hour) but you end up losing more
weight. Why? Yoga’s metabolism benefits are yet
unproven but study after study has proven
unambiguously that Yoga transforms your
psychological health.

10. As your mental awareness improves, a cloud
seems to lift from your brain forcing you to
scrutinize unhealthy habits like comfort eating,
drinking alcohol and mindless snacking. I lost
twenty pounds after i began Yoga and meditation
without even trying just because of my heightened
awareness of what went into my body.

11. 3. Yoga is good for muscle endurance but
weight training is better.
Studies have proven the benefits of Yoga for
muscle endurance and it’s not difficult to see how
every aspect of Yoga from the warm-up routine of
sun salutations to wonderful poses like the wheel,
crow, plank, chaturanga and many others can
strengthen your

12. muscles. However, basic weight training like
squats, bench press and standing press are far
better for strengthening muscles since these
target specific muscle groups with prolonged
repetitive actions. When I stopped weight training
and did only Yoga, I lost too much muscle weight
and became skinnier than I wanted to be.

13. 4. Yoga is good for cardiovascular workout but
doesn’t hold a candle to running.
Yoga inversions like the headstand and shoulder-
stand allow blood-flow to the body’s extremities
without the heart needing to pump, giving the
heart a much needed rest. But the opposite isn’t
true. Yoga doesn’t get the heart pumping blood
vigorously

14. enough to strengthen the cardiac muscles like a
good old fashioned run does. When I was a
runner, I climbed Kilimanjaro and Macchu Picchu
effortlessly. However, my stamina dropped when I
did only Yoga and couldn’t even climb a mountain
in South India without expending considerable
effort. Adding running back to my routine has
improved my cardiac endurance noticeably.

15. 5. The proof is in everyday performance
While it’s hard to measure internal functions like
metabolism, blood pressure, kidney or liver
strength on a day to day basis, at the risk of
hubris, I would say that the above exercise routine
makes you just a little superhuman. Cold,
headaches, fever, allergies,

16. digestion problems, insomnia, anxiety, other
modern day ailments, diminish, if not vanish. You
vibrate with a light, good energy through the day—
prana which can be directed to live a more
creative, fulfilling life.

17. Does Yoga alone give you a complete workout?
How do you balance your workout routine? I’d
love to hear from you.
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