Is Yoga a Weight Bearing Exercise?

Yoga has gained immense popularity in recent years for its numerous physical and mental health benefits. While many people associate weight bearing exercises with activities like lifting weights or running, the question arises: Is yoga a weight bearing exercise? In this blog post, we will explore the concept of weight bearing exercises and delve into whether yoga qualifies as one.

Understanding Weight Bearing Exercises

Weight bearing exercises are activities that require your body to support its own weight against gravity. These types of exercises stimulate bone growth, improve bone density, and help prevent conditions like osteoporosis. Common examples of weight bearing exercises include walking, jogging, dancing, and even climbing stairs.

The Nature of Yoga

Yoga is an ancient practice originating from India that combines physical postures (asanas), breathing techniques (pranayama), meditation, and mindfulness. Traditionally seen as a spiritual discipline aiming for self-realization or enlightenment, yoga’s physical aspect has become more popular in Western cultures.

Types of Yoga Poses – From Non-Weight Bearing to Partially Weight Bearing

Non-Weight Bearing Poses:

Some yoga poses are considered non-weight bearing as they do not put direct pressure on the bones or joints. Examples include:

1. Corpse Pose (Savasana)
2. Child’s Pose (Balasana)
These poses focus more on relaxation than building strength through supporting bodyweight.

Partially Weight Bearing Poses:

While some yoga poses may not be fully classified as traditional weight-bearing exercises due to varying degrees of impact on different parts of the body, they still provide certain benefits by incorporating elements such as:

1. Standing Poses:
– Mountain Pose (Tadasana)
– Warrior Poses (Virabhadrasana)
These poses engage the legs and hips, requiring them to support body weight while promoting balance and stability.

2. Arm Balances:
– Crow Pose (Bakasana)
– Plank Pose
These challenging poses require significant upper body strength and engage the arms, shoulders, and core muscles while partially bearing weight on the arms.

Benefits of Yoga as a Weight Bearing Exercise

Bone Strengthening:

Certain yoga postures can be considered weight bearing exercises for specific bones or areas of the body. These poses help strengthen bones by stimulating bone cells to increase their density, making them less prone to fractures or weakening over time.

Muscle Development:

Although not all yoga poses directly target muscle building like traditional strength training exercises do, many postures require engaging various muscle groups for stability and control. Over time, this can lead to improved muscle tone and overall strength.

Improved Balance:

Yoga’s focus on alignment in both static and dynamic movements helps improve balance by strengthening supporting muscles around joints. As a result, practicing yoga regularly may reduce the risk of falls or injuries caused by imbalance.


In conclusion, while yoga may not typically fall under the category of high-impact weight-bearing exercises like running or weightlifting due to its varying degrees of impact on different parts of the body, it does provide some benefits associated with weight-bearing activities such as bone strengthening, muscle development, and improved balance. Incorporating a variety of standing poses into your practice can enhance these effects further. So if you’re looking for an exercise that combines mindfulness with physical fitness benefits but also want some level of weight bearing activity involved – give yoga a try!