{"id":295,"date":"2022-04-09T20:43:13","date_gmt":"2022-04-09T20:43:13","guid":{"rendered":"https:\/\/lorgnon.com\/in\/yoga-sculpt-what-is-it-how-to-prepare\/"},"modified":"2022-04-13T10:37:39","modified_gmt":"2022-04-13T10:37:39","slug":"yoga-sculpt-what-is-it-how-to-prepare","status":"publish","type":"post","link":"https:\/\/lorgnon.com\/in\/yoga-sculpt-what-is-it-how-to-prepare\/","title":{"rendered":"Yoga Sculpt \u2013 What Is It & How to Prepare"},"content":{"rendered":"

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Yoga sculpt is a class designed by yoga studios and fitness centers to provide a workout that combines strength and cardio exercises with a traditional asana practice to give you a full body workout. Yogis at all levels can benefit from the bigger calorie burn as well as the opportunity to build strength and challenge yourself physically. Prepare yourself for this high intensity format by practicing moves that are included in the workouts and adding cross-training to your routine.<\/p>\n<\/div>\n

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Improve Your Normal Yoga Practice<\/h2>\n

In yoga sculpt, you hold certain\u00a0yoga poses\u00a0for long periods either on their own or while performing other\u00a0strength exercises. Poses in yoga sculpt might include things like\u00a0Warrior I,\u00a0II, and III; downward dog with\u00a0pushups; or the goddess pose with a squat, all held longer with weights. These poses are interspersed with bursts of cardio. Therefore, proper form in poses is essential.<\/p>\n

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  • Before you start with yoga sculpt, work on developing proper form in all your yoga poses.<\/li>\n
  • Hold them for longer periods to increase your strength endurance.<\/li>\n
  • Practice them at home or attend more traditional yoga classes.<\/li>\n
  • Although flow sessions move through the asanas at a fast-pace,\u00a0power\u00a0or alignment-based classes may slow them down, giving you more time to correct your technique.<\/li>\n<\/ul>\n

    Doing this will help you feel successful and remain injury free when you complete them during yoga sculpt.<\/p>\n<\/div>\n

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    Start Strength Training<\/h2>\n

    During a typical yoga sculpt class, you will work every muscle in your body. Add focused\u00a0strength training\u00a0to your routine at least twice a week to give yourself a leg up before you attend your first class.\u00a0Weight lifting\u00a0should target muscles that are specifically used during your sculpt session.<\/p>\n

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    • Activate your\u00a0chest\u00a0by performing\u00a0pushups, chest press, and the\u00a0chest fly.<\/li>\n
    • Work your\u00a0glutes\u00a0with weighted glute bridges (also known as busters),\u00a0squats, and\u00a0donkey kicks.<\/li>\n
    • Firm your thighs by completing leg presses,\u00a0front\/reverse lunges,\u00a0side lunges, and\u00a0sumo squats.<\/li>\n
    • Strengthen your\u00a0shoulders\u00a0by adding the lateral raise, front raise, and upright row.<\/li>\n
    • Hit your\u00a0abdominals\u00a0with\u00a0front to side planks,\u00a0crunches, and\u00a0stability ball\u00a0rollouts.<\/li>\n
    • Directly work your hamstrings by doing\u00a0deadlifts\u00a0and\u00a0hamstring curls.<\/li>\n<\/ul>\n

      Choose a sampling of one or two exercises for each muscle group during your strength workouts. Complete three rounds or 8 to 12 repetitions or 45 seconds for each exercise.<\/p>\n<\/div>\n

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      Add Cardio to Your Routine<\/h2>\n

      Yoga sculpt classes resemble\u00a0high intensity interval training\u00a0(HIIT) and circuit-style workouts in that they include a mix of cardio and strength while moving quickly from one exercise to the next with little break in between. This can be taxing for those who aren’t used to working out in ways that challenge their\u00a0cardiovascular fitness. Ease yourself into this style by improving your\u00a0aerobic endurance.<\/p>\n

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      • Add cardio training to your routine two times per week.<\/li>\n
      • Start with 15 minutes of steady-state or\u00a0interval style exercise\u00a0per session and work your way up.<\/li>\n<\/ul>\n

        You can also attend a\u00a0cardio kickboxing\u00a0or dance fitness class, such as\u00a0Zumba, at your local gym.<\/p>\n<\/div>\n

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        Fuel Your Body Properly<\/h2>\n

        Proper\u00a0nutrition habits\u00a0are a key part of completing intense sweat sessions with plenty of energy.<\/p>\n

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        • Stay hydrated. Drink plenty of water in the days and even weeks leading up to your first yoga sculpt session. It’s an important way to boost your energy and make sure your muscles are pliable.<\/li>\n
        • Eat a\u00a0nutritious diet\u00a0filled with fruits and vegetables. The nutrients will fortify your muscles so that you feel strong during your workout and recover faster afterward.<\/li>\n
        • Time your meals and snacks so you don’t burn out.\u00a0Pre-workout meals\u00a0should be eaten at least two hours before your session. They are usually a combination of protein, carbohydrates, and healthy fats to provide a balance of nutrient to fuel your muscles and keep you feeling satisfied until your next meal.<\/li>\n<\/ul>\n<\/div>\n
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          Sculpt With an Open Mind<\/h2>\n

          Not only do yoga sculpt routines vary drastically from\u00a0vinyasa\u00a0yoga and other popular styles, but each session may be different depending on the studio you go to or the instructor leading the class. Whether you’re attending for the first time or the 50th, it’s important to remember the purpose of the class, which is to challenge your body and your mind differently. You can benefit more fully by preparing yourself through a combination of strength training, cardio exercise, proper nutrition habits, and a consistent mindfulness practice.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

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