Strictly speaking, yoga is not a sport.

At least not in the conventional sense. Yoga is a practice originating from India, aiming to restore balance between body and soul for stressed individuals, particularly in the West. Anyone who has tried yoga or practices it daily can attest to its positive effects on the soul. How relaxed and calm one feels after a yoga session.

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Those who have not yet practiced yoga will quickly realize, during their first class at a club or at home, that it's not as easy as it seems. It requires good balance and flexibility to perform all the poses correctly. It can even feel like a workout when you're sitting there wondering how on earth you're supposed to do a particular pose!

Vinyasa Yoga is good for muscle strength.

There are various names for different yoga practices, and indeed, Vinyasa Yoga is ideal for strengthening muscles. For some time, researchers observed several individuals who had completed yoga and Taijifit practices, solely through online courses. The question was, did this really have an impact on their muscles?

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Others had practiced Vinyasa Yoga. Here, many exercises are dynamic and flowing. On the other hand, Hatha Yoga tends to be more static, requiring practitioners to hold positions for longer periods. This takes practice, as most beginners struggle with their coordination until they get the hang of it. Additionally, 13 participants engaged in Taijifit. The question was, how effective are these yoga practices for building muscle?

The results were well evaluated.

Before and after the study, the existing muscle strength of all participants was measured. Researchers wanted to assess the participants' muscle development before the courses and, of course, how these had changed due to the respective yoga practices. The researchers then analyzed the results, which were quite clear.

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Especially Vinyasa Yoga, but also Taijifit, resulted in a significant improvement in strength, endurance, and flexibility after the 12-week training period. Participants had greatly benefited from these yoga practices and had been able to enhance their overall performance. In contrast to pure gym workouts, they were even able to significantly increase their flexibility.

Good, there weren't many participants involved.

It's always important to consider that studies are truly informative when conducted on a large scale and over a long period. However, even though only a few participants were examined and followed in this case, the results were quite clear. The number of participants may not have made much difference in this instance. But one aspect was not investigated.

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In this small series of studies, little information was obtained about how much muscle the participants had actually built. It was observed that endurance improved, as did conditioning and flexibility. However, the exact amount of muscle gained could not be determined. Nevertheless, it's practically certain that yoga has a positive effect on muscles. Let's take a closer look at Hatha Yoga.

Hatha Yoga.

In 2015, a study was published in China involving 87 female and male participants, all of whom practiced Hatha Yoga. The control group, consisting of the same number of individuals, did not engage in any sports or yoga practices. Here, we have a direct comparison and a control group, as without comparison, obtaining meaningful insights is difficult.

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Over a period of 12 weeks, all participants in the Hatha Yoga group had to perform certain exercises for about 25 minutes every day. Afterward, the impact on their muscles was examined. It was particularly interesting to see if there was any difference compared to the control group, which had not engaged in any physical activity during the same period.

The results of this study.

After the 12 weeks had passed, clear results were obtained. All participants who underwent the Hatha Yoga program not only experienced significantly improved flexibility but also saw an increase in their endurance and, importantly, their muscle strength. Compared to the control group, Hatha Yoga proved to be invaluable for the participants.

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Unfortunately, this study did not provide conclusive evidence regarding whether the participants had built substantial muscle mass. However, we are beginning to question whether this is really crucial. Yoga encompasses so much more than just building muscle strength. In our opinion, strength training serves that purpose. Yoga affects both body and mind equally. Isn't that much more important, especially considering the increase in flexibility?

What do stretching exercises achieve?

Another study from 2020 did not specifically investigate yoga, but rather the impact of stretching exercises on muscle growth. We all know that yoga, in particular, includes many stretching exercises, so it can serve as a good comparison. Anyone who has practiced yoga knows how many stretching exercises it involves.

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The participants were involved in ten studies. Three of the studies showed that stretching exercises had a positive effect on muscle growth. In five of the studies, stretching was a significant part of the investigation, and in another two studies, it was demonstrated that when stretching occurred between strength training exercises, there was a noticeable increase in muscle growth.

Insights for Yoga Practitioners

It was noted that there is indeed a difference between passive stretching, done without much effort, and stretching between exercises that require greater exertion. Thus, a certain level of effort is necessary for muscle growth to occur. Without exertion, there is no growth.

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In the context of yoga, this could mean that muscles are built when a yoga pose requires a certain degree of effort. Specifically, one can feel it when the muscles are really working. You know when something is challenging and when it is not. If it's not challenging, you're unlikely to build muscle during the exercises or afterward.

Yoga is Still to Be Positively Evaluated

The research makes it quite clear that yoga can strengthen muscles, improve endurance, and, most notably, enhance flexibility. However, no increase in muscle mass was observed, which is to be expected. In yoga, you're always working with your own body, so the level of effort and exertion practically never changes.

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This ultimately means that anyone looking to build muscle would be better off in the gym. Yoga is not about mass; it's about something entirely different. It's about building endurance, becoming more flexible, and, above all, finding peace of mind. So, while yoga may not be suitable for muscle building, it certainly promotes a positive sense of well-being and body awareness.