what is yoga sculpt

What is Yoga Sculpt: Everything You Need To Know

You keep hearing about yoga sculpting and are curious about the fuss. We’ve got the complete information on what is yoga sculpt so you can join the movement. Remember, yoga sculpt lessons vary greatly in quality. Find a class that speaks to you from among the many yoga and strength training combinations.  

What Is Yoga Sculpt?

What is yoga sculpt
Image: Zliving

Yoga sculpt is a 60-minute class which is held in a heated environment (often between 95 and 93 degrees Fahrenheit) in which you are required to use hand weights, perform cardio bursts and practice yoga poses.

Yoga Sculpt is a vinyasa-based Yoga Flow class that also includes high-intensity aerobic bursts and hand weights for a complete yoga practice that burns the most calories. Core exercises help you stay grounded and focused, the aerobic burst gets your blood pounding, and the hand weights bring a new level of difficulty to your yoga practice.

Five Yoga Sculpt Sequence You Can Try At Home

To give you an idea of what a yoga sculpting class can be like, we’ve compiled a list of five basic moves you can attempt at home.

Squats With a Controlled Pulse

In every sculpt class, squat variations are a mainstay because they challenge your glutes, the biggest muscle in your body, and the muscles in your legs in new ways.

Your feet should be hip-width apart, your knees slightly bent, your core engaged, and you may hold a heavy weight at breast level if desired. Keep your knees in line with your ankles as you squat, and elevate your chest as if you were sitting in a chair.

After holding for a millisecond, slowly and deliberately pulse your hips up and down one inch, and then stand back up. You should feel a burn in your quadriceps, particularly when you focus on regulating your up-and-down hip pulse and avoid bouncing your knees.

Backward Lunge with Bicep Curl

Put your feet about hip-width apart and stand at the very top of your personal space. Bend your elbows and lower a dumbbell in each hand to your sides. If you want to bend both knees to 90 degrees, keeping your left knee over your ankle, step back with your right foot.

Press into your left heel to stand at the top of your lane, then bend your elbows to pull the weights close to your body as you do so. Then, flip it over and do it again.

Hippy Kick

The hippy kick may seem easy, but it can knock you out. Another illustration of employing the power of the upper body and the core to gently place the hip down on the floor is shown here. Try to touch down without making a sound or even a thud. When you land more gently, you’ll feel the muscles in your chest, arms, and shoulders flexing and contracting more intensely.

When pulling back up for the kick, push hard into the ground with both hands and engage the belly to float off the ground. The arms are active during the raise and hip dip. A double-whammy approach to building arms that are slim and ripped.

Glute Bridges With a Chest Press

Lie on your back, place your feet wide apart, and then walk your heels up to your glutes. If you want to increase the weight in your glute bridges, bring a pair of weights to your hips, one in each hand.

Keep your neck and head on the mat as you perform the exercise, and avoid tucking your chin into your chest. Use weights in each hand to perform the chest press exercise.

While you lower down, resist the urge to rest your elbows and lower back on the mat. Instead, lift your heels to drive your hips upwards as you lower down, and lift your chest weights directly in front of your chest. 

Holy Roller

As you roll from the reclined straddle to the side plank, press your palm firmly into the ground. This will work your whole arm, shoulder, and scapula. 

If you reach up on the side plank, you must gently return to the seated straddle by releasing your forearm to the ground. Again, you need to be able to control your movements so you don’t fall on your arm and shoulder. You also need to be precise and use your muscles from the inside out. Ten repetitions on each side will tone your arms, shoulders, and upper back while working on your core.

Benefits Of Yoga Sculpt Classes

Image: Swell

The benefits of sculpt classes go beyond keeping you physically fit. They can also boost your mental health and fuel your body with various nutrients.

Boost Your Energy Levels

It’s the perfect alternative to a cup of coffee when you need a single-strength boost. With Yoga Sculpt, you simultaneously get a sweaty workout and a long-lasting energy boost.

If you end your practice with a savasana, your mind and body will be able to rest and relax after a long day of studying. As a college student, I would start my day with a sculpting class, leaving my mat refreshed and ready to face the day without crashing.

Regulates Blood Sugar

If you add strength and weight training to your life, it will have a good effect on your blood sugar and insulin levels. The added cardio will also promote heart health and maintain blood sugar levels.

Yoga sculpting benefits those with diabetes. Due to its nature, yoga sculpting keeps patients healthy and allows them to control their blood sugar.

Mind and Body Focus

Sculpture training is famous for its emphasis on muscular intensity and power. The session is more like a workout than a yoga class since it incorporates cardio and weights. Like other yoga sessions, yoga sculpting places equal emphasis on mental and emotional well-being, which sets it apart from other rigorous forms of exercise. Consequently, not only do these courses improve your physical fitness, but they also stimulate and test your intellect.

Increases Bone Density

In addition to strengthening muscles, weight training has many other benefits. For example, the technique also helps your bones grow stronger. So even if you don’t believe it’s important to focus on bone density while you’re young, it’s best to start now while you still can.

Because of the general deterioration of the body, bones are particularly vulnerable to the wear and tear that comes with becoming older. Adding weight training to your routine now can help you avoid bone loss and broken bones in the future.

Makes Yoga Practice Safe

Advanced and beginner yoga practitioners can benefit greatly from sculpting classes since they allow them to target the muscles they need to be strong and safe in their practice. Most of the time, Vinyasa classes don’t strengthen the muscles that are worked on in sculpting, but they are still very important to your practice. 

People with joints that are very flexible can strengthen the muscles that support their joints by taking hyper-extended positions. Yoga sculpting is also a great way to cross-train because it focuses on both cardio and strength training. 

How many calories do you burn in hot yoga sculpt

You may burn 350–500 calories in 45 minutes if you move to the beat of the instructor and the music or at a pace that keeps your heart rate up the whole time. But it’s important to remember that the different movements in class vary a lot in how hard they are.

Why Should I Include Yoga Sculpt In My Yoga Routine?

Yoga Sculpt classes are strict, but they can be changed to fit different fitness levels. You’ll work hard and break a sweat, but you’ll also feel stretched and relieved afterward and satisfied with the feeling of success you’ve earned.

The first part of the session will focus on warming up the body and getting the joints moving via specific asanas, positions, and exercises. Then, a typical Yoga Flow sequence is shown to help the practitioner relax into the flow and postures. As the class goes on, variations and weight training intervals are added.

Throughout the class, core-focused blocks of sequencing provide active recovery that keeps you engaged and moving but slows down your heart rate and breath. The next characteristic Yoga Flow routine will begin as soon as you’re prepared. Finally, Savasana, a refreshing slumber, will round up the session with a focus on relaxation.


One way to effectively challenge your whole body and progress toward your fitness and health objectives is to take a Yoga Sculpt class. Prepare to feel the heat by grabbing a mat and a nice set of light dumbbells.

Related Articles:
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Does Yoga Really Help Reduce Weight? | Types, Benefits, and More


Can beginners do yoga sculpt?

Although a beginner might complete it, it is designed for more advanced practitioners. When it comes to Yoga Sculpt, there aren’t a ton of difficult positions. It’s less about flexibility and more about establishing strength in foundational postures.

What is the difference between yoga and yoga Sculpt?

Unlike traditional yoga courses, Sculpt focuses on a full-body exercise by combining hand weights, strength training, and cardio. What distinguishes yoga sculpting from other challenging exercises is that, like other yoga courses, it maintains yoga’s contemplative and reflective aspects.

Is yoga sculpting good for weight loss?

You’ll probably lose some weight after a session, but it won’t be much. So, rather than focusing on the number on the scale, it is more helpful to think about yoga sculpting as a visual option to help you achieve your desired appearance.

Does yoga sculpt build muscle?

You can lengthen and strengthen all the muscles in your body with yoga sculpt classes since they combine yoga practice and resistance training.

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