It’s no news - Yoga is often understood as a form of exercise. Yes, it does help shed the extra pounds and tone up muscles, but it does a lot more than that. The physical movements of asanas are only a part of a Yoga practice, and they themselves differ greatly from other forms of exercises.
What is the difference between yoga and exercise?
Asanas
Asanas are performed in a slow and steady manner, and each posture is held for a few seconds or even minutes. Scientifically, everything in our body functions in a rhythm - cells, hormones, energy. Performing asanas in a rhythmic fashion ensures we are in complete harmony with internal functions. In other forms of exercise, the fast movements may be out of sync with our body capacity and functions. This causes imbalances, and even wear and tear.
Slow movements in asanas, and holding a posture for as long as comfortable also utilizes dormant energy within us. Every asana works on certain organs, increasing blood flow and energy directed towards the organs, when we stay still in that posture. When the blood flow and energy increases in the specific region, it awakens dormant energy. With exercise or fast movements, none of this happens.
Yoga also has dynamic movements, especially in the Surya Namaskar series. While these movements, like other exercises, strengthen, tone (contract and extend) muscles and burn calories, the difference is the immense focus and control over breath in Yoga. With each asana in the series, we take deep conscious breaths, and maintain awareness over each movement. This control also stimulates the brain and hormones, making it rhythmic and impactful.
Physiological Impact
The slow and steady movement of asanas relaxes the muscles, while in exercise there is an exertion on the muscles, making us tired. The relaxation of muscles and holding a posture increases the muscle tone causing an isometric impact. This leads to a reduction in the heart rate, a decrease in blood pressure levels, respiratory rate and BMR levels and an increase in HRV. Whereas, with exercise, the opposite happens. The exertion on muscles leads to an increase in heart rate, blood pressure, respiratory rate and BMR levels and lowering HRV.
During asana practice, the red muscle fibres are active. These fibres are dense with capillaries and contract slowly, without causing fatigue. As a result, they consume less oxygen, allowing us to deepen our breathing. During exercise, the white muscle fibres are active. They contract faster and have less oxygen content, making us breathe faster in an attempt to consume more oxygen.
Another strong impact of the slow and steady movement in asanas is the control it has over the nervous system. We don’t usually control our autonomous nervous system, but when holding a posture, the brain has to coordinate with various muscles, joints and systems, stimulating the nervous system. Furthermore, when we hold a posture, various endocrine glands are controlled. For example, the contraction and extension of the throat when holding the shoulder stand (Sarvangasana) followed by the counter pose, fish pose (Matyasana). When the muscles are stretched and contracted for longer, it burns fat, leading to weight loss in a sustained and healthy manner. With exercise, weight loss is only based on burning calories without focus on stimulating any of the internal organs or systems. Weight loss might be only temporary or even have side effects. Of course, inversions like Sarvangasana are unique to Yoga and have immense benefits.
Breath Work or Pranayama
This can be considered one of the biggest differentiators between Yoga and exercise. Time spent on the mat doesn’t just teach us asanas, it teaches us asanas with awareness. Every posture is done with a conscious, deep breath. Certain movements involve inhaling, and some involve exhaling. Deep breathing relaxes the muscles helping us go deeper into an asana. Conscious breathing increases the blood supply, nutrients and energy to specific organs, nourishing and stimulating the region. Even being aware of Dristi or the point of gaze is unique to Yoga asanas and helps ground the mind.
Pranayama practices or breathing exercises are a significant part of any authentic Yoga practice. From dynamic energizing, breathing exercises that release toxins and improve blood flow, and balancing practices that bring about a harmony between the Nadis (energy channels), left and right brain hemisphere and overall balance between the mind and body, to relaxing or cooling Pranayamas that stimulate the parasympathetic nervous system and vagal tone, induce calmness and more, the benefits of these practices are something regular exercise will not give you. The improved cardiovascular and respiratory health improves lung capacity. On a larger level, Pranayama boosts immunity, concentration, mindfulness and even increases our life span.
Meditation
Meditation, another part of holistic Yoga practices, is not just about sitting still and catching your breath for 10-minutes after a workout session. It is an authentic practice that teaches you to turn inwards, bring back internal peace despite external turbulences. Over a period of time, the practice unites us with our external and internal roles. It connects us with the positivity inside. This releases endorphins as well, making us peaceful and happy. The added bonus is enhanced concentration, creativity and calmness within us and in our daily lives.
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While the benefits may not be obvious in the beginning, regular practice leads to a sustained transformation that no exercise in the gym or workout studio can bring about.
What are your thoughts on this? Have you experienced a difference between the two? Tell us in the comments or join a Shvasa Yoga class to begin your experience.
