What Is Yoga Sculpt? Everything You Want To Know

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Let’s start by defining yoga sculpt.

Yoga Sculpt is a unique combination of power yoga and strength training designed to create a full-body workout. This high-intensity workout combines traditional yoga postures and principles with strength training and hand weights, leaving you feeling stronger, renewed, and uplifted.

For more information, continue reading.

What Is Yoga Sculpt?

Yoga sculpt is a class created by yoga studios and fitness facilities to give you a full body workout by combining strength and cardio exercises with a traditional asana practice. Yogis of all levels can gain from the higher calorie burn as well as the chance to develop strength and push your physical limits. Practice the exercises’ movements, and incorporate cross-training into your routine to get yourself ready for this high-intensity format.

What Shall I Aim For In A Yoga Sculpt Class?

A challenging, positive, and extremely energizing yoga practice is to be expected. Classes in yoga sculpture are demanding but adaptable and suitable for all fitness levels. You will feel stretched, relaxed, and rewarded with a sense of accomplishment even though you will be pushed, perspire, and your heart will beat faster.
With a focus on specific poses, asanas, and exercises, the class will begin by warming up and opening the body. The practitioner is given a chance to get used to the flow and poses before they develop with variations and weight-training intervals. A signature Yoga Flow sequence is then introduced.

Blocks of the core targeted sequence are purposefully incorporated into the class to provide an active recovery where you are still working and moving but allowing the heart rate and breath to settle. As soon as everyone is prepared, the following signature Yoga Flow sequence begins.

After some releasing and restorative poses, the class will end with a well-earned Savasana.

Why Should I Incorporate Yoga Scuttle Into My Yoga Routine?

Incorporating Yoga Sculpt into your routine has many benefits. To keep your heart healthy and burn calories, you’ll be incorporating cardio exercises and high-intensity interval training. You’ll also develop lean muscle with the addition of hand weights, and you’ll push yourself to new limits. Particular advantages include:

Generates Mind & Body Focus

We take great pride in the ideal harmony that our Yoga Sculpt classes provide between a yoga practice and a workout. Yoga Sculpt is a form of yoga that places a lot of emphasis on connecting the body and mind. With an emotional and mental focus, we perform traditional asanas while adhering to all the fundamental principles. Strength and intensity are major themes in Yoga Sculpt as well. Cardio and weights are combined in the sculpt practice, adding both strength training and cardio to the yoga mat.

Strengthen: A Practice Is Safer If It Is Stronger

All yogis, whether beginners or experienced practitioners, are welcome in the Yoga Sculpt class. This class will never be “too easy” or “too hard” because the amount of weights can be changed. Making it harder or easier is always an option.

One of the best things about the class is that you can change your routine and even attend without using weights and still get the benefits. The Yoga Sculpt classes offer an excellent opportunity to target the muscles required for a strong and secure yoga practice, so why add weights? Despite being necessary for your practice, the muscles targeted in the Yoga Sculpt are not typically strengthened in a traditional vinyasa class. In order to promote mobility, strength and flexibility must be balanced: strengthen the muscles surrounding and supporting the joints and then give them the flexibility needed.

Stretch: Flexibility Leads To Better Mobility

The rhythm and cadence of the breath will be used to direct the movement through the asanas in Yoga Sculpt, a vinyasa-based Yoga Flow practice. Traditional asanas are employed to encourage flexibility and mobility. We hold the poses with mindfulness and focus, allowing the body to adjust and experience the benefits of the pose. To keep the mind and body linked, alignment details will be used.

Sweat Is A Dynamic Motion 

Yoga Sculpt helps you sweat stress out! You literally start to sweat as soon as you start moving through the yoga poses and add the weight training intervals. Yoga Sculpt will help you get that heart-pumping workout in by combining short cardio intervals with weights and a dynamic Yoga Flow sequence.

Energizing And Fun

Fun and energizing classes are ensured by good music, a fluid flow, and a challenging setting. Finish with a final Savasana, which gives you the chance to focus your energy inward and revitalize your body and mind after a long day of work. You’ll emerge from the mat feeling renewed and prepared to face the day.

What Is Yoga Sculpt Everything You Want To Know
What Is Yoga Sculpt? Everything You Want To Know

Yoga Sculpt Movements You Can Try At Home

Here are five (adaptable) compound movements you can practice at home to get a taste of what a yoga sculpt class might entail.

Head, Shoulders, Knees, Toes, Adult Version

I believe we can all recall playing that game when we were younger. This is the exercise version of it, which is a great way to switch up your standard plank routine and put your core’s stability and strength to the test.

Start in a high plank position with your shoulders stacked over your wrists, hips aligned with your shoulders, sides of your neck lengthened, and chin lifted off your chest. Slowly tap your head with your right hand, set it down, then tap it with your left hand. After that, your left hand will tap your right shoulder while your right hand taps your left. From there, drive your right hand in toward your chest and tap your left knee. Repeat on the other side. Last but not least, you guessed it!—your right hand taps your left toe without driving your tailbone up towards the sky, repeat on the other side.

Here, control and slow motion are key. Avoid swinging your hips; instead, your core should keep them stable. If you want to sing the song as you do it, just repeat the process five times.

Squats With A Controlled Pulse

Squat variations will be prevalent in any sculpt class because the goal is to constantly surprise the muscles in your legs and glutes, one of your largest muscles. Due to the restricted blood flow to your muscles caused by pulses, which I love incorporating into the mix, your muscles will be shocked when you release the small, controlled motion and transition into the larger movement.

For this exercise, begin with your feet hip-width apart, your knees slightly bent, and your abs tight. You may choose to hold one heavy weight at chest level.

Put your hips into a chair-like position by squatting down while keeping your knees stacked over your ankles. Hold for a millisecond, then slowly and deliberately pulse your hips up and down by an inch before standing back up. In particular, control that slight pulse up and down, maintain that controlled movement in your hips, and avoid bouncing from your knees as you really want to feel the burn in your quads at this point.

Additionally, you can add a shoulder press by raising the weight above your head as you rise from a full squat.

Crescent Lunge Lunges

Stacking your right knee over your right ankle and keeping your hips square and even with one another (imagine your car’s headlights) is a lower body exercise. Lower your back knee until it is just one to two inches off the mat, hold for about a half-second, and then raise it back up. Keep your shoulders over your hips and your belly button pulled to your spine to engage your core.

You can turn this into a compound movement to maximize your return on investment.) by holding onto your weights and/or adding in a hammer curl (palms face one another, elbows glued to your side body), lifting and lowering your weights as you lift and lower your back knee.

Repeat on the opposite side, and it’s crucial to keep your front knee stacked over your front ankle throughout. Your front knee should never protrude over because this movement is all about your back knee. Additionally, pulses may be added (can you tell I like pulses?) after your set of lunges by hovering your back knee one to two inches off of your mat and pulsing up one inch and down one inch, slow and controlled.

Glute Bridges With A Chest Press

Another compound movement option, as this can be turned into a full-body workout if you’re short on time or seeking a greater challenge.

While lying on your back, spread your feet slightly wider than hip-width apart, walking your heels up toward your glutes. Bring a set of weights to your hips and hold one in each hand to add a little more weight to your glute bridges if all you want to concentrate on is your booty.

Bring your elbows out to a T by your sides and hold a weight in each hand if you’d like to add the chest press. Maintain a straight upward gaze the entire time you are performing this exercise while keeping your head and neck stationary on the mat.

To add the chest, lift your weights so that they are directly in front of your chest and meet (but do not touch) as you press through your heels to drive your hips upward. Avoid resting your elbows or lower back on the mat as you crouch down; instead, keep them a few inches (or even a few millimeters) above the floor.

Obliques Twists In Horse Squat

The pose looks incredibly simple. But because so many people end up working their arms and shoulders over those tiny oblique muscles by our rib cage, it’s also very simple to get wrong. Just know that’s what we’re going for with this one.

Your feet should be wider than hip-width apart, with the toes pointed out and the heels in. With your tailbone down, shoulders over your hips, and chest lifted, lower yourself into a squat. Your toes and knees should be in sync as you walk. Great, take a seat and move back two inches.

Now take your weights—you can use one or two.) and glue it into your chest. AVOID LETTING THEM MOVE SERIOUSLY. BELIEVE IT TO BE A PINT OF FROZEN FRUIT CO.’DO NOT LET GO OF THE SALTED CHOCOLATE. Your upper body should now be twisted to the right while using your left side oblique, then back to the center. Never let your weights leave your chest while performing the other side of the exercise. While it is a very small movement, it is significantly more efficient than simply swinging your weights from side to side with your arms and shoulders. Hold down in that horse squat because neither your hips nor your legs are moving at this point. See more about Yoga Alignment

Tips For Sculpt Newbies

Arrive early. This holds true whether you’re taking a yoga or fitness class for the first time. Give yourself plenty of time to get there, check in, and settle in the studio. There is nothing worse than showing up late to class and feeling frantic. Be aware that CorePower, in particular, can be picky about allowing visitors who arrive late.

Familiarize yourself with the yoga basics. Before going to Sculpt, I’d suggest taking a yoga class if you’ve never done it before. Sadly, there isn’t enough time given the quick pace of the format to fully develop the correct form for each posture. If you are familiar with the fundamentals, such as up dog, down dog, Warrior 2, high lunge, go! If not, take a look at C1 at CorePower Yoga or a beginner’s class at another studio to get a feel for some of the postures.

A variety of weights should be taken. You’ll perform many repetitions of each strength exercise, much like in a barre class. For this reason, I advise grabbing a variety of weights, usually 3 lbs and 5 lbs for women to start and 5 lbs and 8 lbs for men. Focus on your form and then you can go crazy picking up heavier weights.

Inform the instructor in advance if you are injured: I like to be aware of any injuries students may have as an instructor so I can make adjustments as needed. One of the people checking you in before class at CorePower Yoga might be your instructor. Prior to the start of class, be sure to ask so you can talk with them.

Bring a towel. You will sweat a lot during sculpt. Given the heat, it is inevitable. In order to prevent slipping and sliding on your yoga mat, bring a towel (or rent one from the studio). I promise you’ll require it.

Take breaks if you need to. Even though I’ve been teaching for a year now, I still take breaks when Come down to a kneeling position to lower your heart rate if necessary at any time, and I attend class.

If you need to peace out early, do it before savasana. No matter what type of yoga class you attend, if you must leave early, do so before savasana starts. I totally understand that sometimes you can’t stay until the end for one reason or another, but peace-ing out right when savasana begins (or during savasana!) can be super disruptive to the other students. When the cool down begins, quietly begin to pack up and leave.

The Bottom Line

Do you now comprehend what yoga sculpt means?

Yoga Sculpt is created when yoga and muscle combine. Moving to upbeat music will increase your metabolism and help you gain lean muscle mass. To intensify each yoga pose while incorporating strength-training exercises like squats, lunges, and bicep curls, you’ll combine free weights with CorePower Yoga 2 sequencing and cardio.

Please leave a comment in the space provided below the blog post if you have any questions, and I will be happy to assist you.

Lily Miller