Top Yoga Based Workout Plans Rated and Reviewed by Expert Trainers and PhysiciansTop Yoga Based Workout Plans Rated and Reviewed by Expert Trainers and Physicians

Yoga Based Workout Plans The Complete List Rated and Reviewed

If you have always been interested in Yoga but aren’t sure if it is right for you, trust us you are not alone. It is often confused with Pilates due to the similarity of the various poses, but they are two completely different types of workouts. Yoga is a spiritual exercise that places equal emphasis on improving mental and physical health, and this can produce enormous benefits. With over 100 recognized types of Yoga it can be difficult to find the right workout plan for you. That is why we have the top rated Yoga programs rated and reviewed by experienced trainers and licensed experts. This way you can rest assured that the Yoga workout plan you pick is the best one for you.

Our experts are constantly searching for the best Workouts out there. Here is our editor’s Workout of choice within Yoga Based Workout Plans
Editor’s choice: Shapeshifter Yoga

Yoga Workout Plans for Beginners

The best Yoga plans for beginners won’t start you off with challenging poses, instead it will ease you into the various exercises .

The amount of time spent on the workout can vary, though most programs for beginners are designed to be completed in 20 to 40 minutes depending on the results you are looking for.

If you are performing the exercises at home you will want to choose a workout plan that comes with plenty of instructions, and pictures showing that proper way to hold each pose are always helpful. In order to get the full benefits it is important that each pose is performed correctly.

Some of the poses you can expect to perform in a beginners Yoga based workout plan often include,

  • Prone cobra
  • Glute bridge
  • Child’s pose
  • Cat pose

These poses are designed to stretch and work the muscles in your upper and lower back, along with your glutes, abs, hamstrings and thighs.

As you progress and become more proficient you can move on to a more challenging Yoga workout plan that targets specific areas on your body.

Top 5 Yoga Based Workout Plans

Yoga Workout Plans for Weight Loss

Practicing Yoga not only helps you learn proper breathing techniques the poses are also a good way to get a low impact cardio workout.

This can get your heart pumping, boost your metabolism and burn fat and calories.

A good Yoga focused workout plan for weight loss will also encourage you to eat a healthy, well balanced diet, and this in turn can help you shed the extra pounds. Some of these weight loss workouts come with recipes that are geared for vegans and vegetarians, but you do not have to give up meat if this isn’t a lifestyle choice you want to embrace.

Some of the things to look for in a Yoga workout plan for weight loss will include poses that are designed to work your core, abs and glutes. If you are concerned about toning your arms and thighs there are plans that come with poses that target these areas.

Beginners should start off with shorter 15 minute programs, gradually increasing in time as their proficiency improves.

One thing experienced trainers caution against are plans that promise instant results. Yoga is a low impact form of cardio, and it will take a while before you start to see noticeable changes.

Our editor’s choice for this Workout ProgramOur experts are constantly searching for the best Workouts out there. Here is our editor’s Workout of choice for the Yoga Based Workout Plans

Shapeshifter Yoga

Workout designed by Kris Fondran
  • Duration: > 12 weeks
  • Frequency: 3-5 times per week
  • Total Cost:     
  •   Money Back Guarantee

Fitness Goals:

  • Building Muscle
  • Fat Burning
  • Body Transformation

Yoga Workout Plans to Tone and Strengthen Muscles

Almost every Yoga focused workout plan will strengthen and tone muscles, but some are designed to produce more noticeable results in a shorter amount of time.

Often utilized by athletes looking to improve their performance, these same workout plans can help you achieve a lean, toned physique.

It should be noted that these Yoga inspired workout plans are typically more challenging, and might not be the best choice if you are just starting out.

If you are ready to try a more advanced Yoga focused muscle strengthening workout plan there are a few poses you should look for to ensure you get the best results.

  • Triangle
  • Downward dog
  • Low pyramid
  • Lunge variations
  • Pigeon

These are just a few of the poses that should be included in any workout plan that is geared towards improving muscle tone and strength.

20, 30, 40 Minute Yoga Focused Workout Plans

A Yoga exercise plan can be almost any length of time, but the longer it lasts the more pronounced the various benefits will be. Before you choose a Yoga based exercise plan that last for 30 or 40 minutes it is important that you take into account your familiarity with the different poses.

Beginners will want to start off with a workout program with a shorter duration, while advanced practitioners will usually get the best results with one that last longer.

These plans are typically designed to stretch and work each muscle group in your body, and will help you achieve a lean physique. The plans should also place equal emphasis on breathing and meditation so you can enjoy greater focus and mental clarity.

If you choose a longer 40 minute Yoga focused workout plan it is important that you “listen” to your body, and don’t try to overdo it.

Even though the poses are considered to be low impact, it is still possible to cause an injury if you try to do too much before your body is ready. You also want the timed Yoga focused workout plan to start and end with a relaxation pose.

Check out our expert editor’s choice for this Workout Program:
Shapeshifter Yoga

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Yoga Workout Plans for Relaxation

There are several Yoga focused workout plans that can relieve stress and help you relax, but there are a few aspects you will want to look for. Since your ultimate goal is to quiet your mind and ease tension you don’t want the poses to be challenging.

Instead look for shorter Yoga focused workout plans that put you through some of the easier poses.

Some of the poses that are often included in the best Yoga based workout programs for relaxation are,

  • Mountain pose
  • Upward hand pose
  • Downward facing dog
  • Child’s pose
  • Chaturanga

These and other poses are designed to help you steady your breathing, relax tight muscles and ease your mind. When a Yoga focused workout routine is performed in the evening it can help you relax after a long day at work, and even improve your sleep patterns at night.

An added bonus is that even though these are easy poses, they can still tone and strengthen muscles.

Yoga Workout Plans to Boost Energy

If you have trouble waking up in the morning or run out of energy in the afternoon, Yoga can give you the boost you need. There are several poses that can stretch your muscles and hamstrings, and expand your heart and lungs so you can get the energy burst you need to make it through your day.

Some of the poses experienced trainers suggest looking for in a Yoga workout plan for energy include,

  • Forward fold
  • Sun salutation
  • Upright cow/cat
  • Reverse plank pose
  • Ego eradicator

When these poses are combined with the breathing techniques that are designed to bring oxygen to your lungs and brain it can give your energy levels the boost it needs so you can concentrate on your day.

With one of these top rated workout plans you might even find that you don’t need that second or third cup of coffee just to wake up or stay awake.

Our Fitness Experts have ranked Shapeshifter Yoga as
the choice Workout for this Program

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Yoga is an ancient form of eastern spiritual and bodily discipline. Thought to have originated in India, it places equal focus and improving the health of the body and mind.

While other workout plans, including Pilates, solely focus on improving the appearance of the body for most devoted Yoga practitioners this is not their main concern.

Even though the various poses are designed to bring peace and serenity to your mind, they have the added benefit of stretching and toning the muscle since you are moving and lifting your own body weight.

Over the years various types of Yoga have been developed ranging from easy to extremely challenging, and often they were designed with a specific health goal in mind.

The most important thing to remember before you start any Yoga based workout plan is to be prepared to work equally hard on improving your mental health and to not focus solely on your body.

A Yoga focused workout plan can help you lose weight, even one designed for beginners. All types of Yoga will burn calories and this can help you lose and manage your weight.

There are Yoga inspired workout plans that are designed specifically for weight loss, and it should be noted that these programs are often challenging.

One of the most popular and effective for some practitioners is Bikram Yoga, though some experienced trainers recommend Ashtanga since it is also designed to stretch and tone muscles.

Regardless of the one you choose it is always a good idea to make sure that any weight loss program is safe for you.

While the poses will vary depending on the type of Yoga workout plan you choose, there are some aspects that are always the same or extremely similar.

You will be working on improving your breathing, and you should be prepared to do a lot of stretching.

How strenuous the plan is will depend on the type, with advanced Yoga focused workout programs being the most challenging. In these you should expect to work up a sweat even though you are still doing low impact exercises.

If you want to get a good idea of what to expect from the type of Yoga workout plan that you have chosen, chances are you can find video clips of similar classes online.

Some gyms will also let you sit in on a class to make sure that it is the right one for you.

There are several workouts that can be easily performed at home, and they are effective at helping you achieve the results that you are looking for.

If you are new to Yoga it is always best to start with an exercise program that is geared for beginners, and this is also true for some experienced practitioners who are trying to hold the various poses for the first time by themselves.

One of the reasons that a Yoga based plan for home can be effective is that you are performing the poses in an environment you are comfortable in. Since Yoga places equal focus on the mind and body, it is important that you are in an environment where you can fully relax.

Men often find that performing Yoga poses at home is more comfortable for them than in a gym where the classes are often dominated by women.

Yoga and other exercise programs can be easily combined, and in some cases bring noticeable changes. It can be combined with cardio workout programs, and it also works well when it is blended with weight and strength training exercises.

There are even Yoga and Pilates focused workout plans that are gaining in popularity, especially in the United States.

While you can combine the different workout programs, some experienced trainers recommend that you switch between the two practicing only one a day. This advice is particularly beneficial if you are combining a Yoga focused workout plan with a weight or strength training exercise program.

Before you start any combination of workout plans it is always recommended that you first speak with your primary health care advisor.

Men and women do not need different types of these workout plans.

The poses included in the program can produce the same results regardless of sex.

Guys can also improve their ability to focus, and their flexibility. Both of these are beneficial for everyday life and in sports. Since stamina is also improved some men even report that they can perform better in the bedroom.

If you are a guy and aren’t comfortable following a Yoga based workout plan in a gym, where the classes are typically dominated by women, there are several top rated programs that can easily be done at home.

Due to the increasing popularity of Yoga, some gyms are even starting to offer classes that are advertised as being geared more for men. Just remember you will be doing the same poses as women, and you will see positive results.

When Yoga was first started there wasn’t any equipment needed, and the same is true today. While there is nothing wrong with performing Yoga sans equipment, there are a few items you might want to consider.

This will depend on your budget, comfort level and the results you are trying to achieve.

A mat is a standard piece of Yoga equipment and it can help provide a little cushioning if you lose your balance and fall while you’re in one of the more challenging poses. You do want to make sure that it comes with a textured surface and the front and back to provide you with plenty of traction, and to prevent it from slipping around on slick surfaces.

Some of the other pieces of gear you might want to consider for your Yoga based workout program can also include,

  • A foam block
  • Yoga belt
  • Towel

A foam block can help beginning Yoga practitioners extend their reach, while a belt will help stretch your muscles. A towel not only wipes sweat away, it can also be used to provide additional padding and keep you warm during some of the stationary poses.

If you think Yoga is just for meditation you aren’t alone. While Yoga is designed to help improve mental well-being, it can also strengthen and tone muscles. During each pose, whether it is a beginners Yoga workout plan or a more challenging you will find that you are lifting and moving your own body weight.

Using your own body weight to build, strengthen and tone muscles is extremely effective, and it is often less stressful on your joints than using equipment. Some poses even allow you to hold small weights, and this can also help you strengthen and tone muscles.

There are over 100 types of Yoga that range from basic to challenging, and these poses are used to create the workout plan. While this might make it seem like it will be impossible for you to choose the best Yoga workout program for you, it is actually not as difficult as it seems.

Simply decide on what results you are looking for, and find that type of Yoga that matches your needs.

For example if you are recovering from an injury Iyengar Yoga is probably the best choice for you. Hatha is a popular type of Yoga for beginners, while advanced practitioners that want to improve flexibility and stamina often choose Ashtanga or Anusara.

If your goal is to lose weight and tone muscles, Bikram Yoga can help you get the results that you want. You can also find Yoga based workout plans that concentrate on breathing and relaxation, and these programs can improve your mental and physical well-being.

In most cases a Yoga focused workout plan is safe for adults over 50, and it can even be beneficial. Before you start a Yoga class or workout program it is important that you first check with your healthcare advisor.

Some of the benefits that older adults can get from a Yoga based workout program can include increased flexibility without putting undue strain on your body. Some women have noted that it can relieve a few of the symptoms associated with menopause, along with reducing their risk for developing osteoporosis.

Other benefits adults over 50 might see include improved mental clarity, along with the ability to concentrate.

Since Yoga can also reduce stress, many older adults also see an improvement in their cardiovascular health.

Participating in a Yoga focused workout program can be beneficial during pregnancy. It can help you learn how to breath properly and relax, and provide relief from stress.

All of these are helpful during pregnancy, delivery and even during parenthood. While it is considered safe for pregnant women by most licensed physicians, there are some poses that you will want to avoid.

These generally include (but are not limited too),

  • Backbends
  • Balancing poses on one leg (unless supported by a chair or wall)
  • Camel
  • Handstands
  • Headstands
  • Upward bow

Before you start any workout and you are or could be pregnant it is important to discuss all of the poses with your licensed physician or OBGYN to ensure that it is safe for you and the baby.

When it comes to your shoes, you probably won’t need a pair since most people prefer to perform their Yoga exercises in their bare feet. The clothes that you wear will depend on the type of program that you are following, along with what feels comfortable to you.

Men often find that a pair of loose fitting shorts work perfectly fine, while women often prefer to perform Yoga poses in pants. There are pants designed specifically for Yoga, and you can often find them in a color that suits your personality.

Some men and women are comfortable wearing bicycle shorts or even their bathing suits when they are practicing Yoga outside in the summer. Sports bras provide plenty of support during all of the moves, along with some types of tank tops.

The main factor to remember is that the clothes you choose should be comfortable, and most importantly not restrict your range of motion.

According to licensed physicians participating in a Yoga based workout program can help you improve your overall health. Not only does it burn calories and help tone and strengthen muscles, it can also improve flexibility and range of motion.

The various poses are an excellent form of low impact cardio, and this is beneficial for cardiovascular system.

Since Yoga also focuses on your mind it can ease stress, improve concentration, along with your overall mental health.

Some of the popular forms of Yoga based workout plans that often improve the practitioner’s overall health include,

  • Hatha
  • Power
  • Ashtanga
  • Vinyasa
  • Iyengar
  • Bikram

With over 100 types of Yoga focused workout plans to choose from you can easily find the one that benefits you.

The best place to practice a Yoga based workout routine is wherever you feel the most comfortable. It can be a class at your local gym or you can join a group at a nearby park.

Some people are lucky enough to live by the water, and the gentle, relaxing sound of the waves makes the beach the best place for them.

If you aren’t comfortable performing the various poses around others your home will probably be the best place for you.

Frequent travelers will also be thrilled to learn that a hotel room can be a great place for them to perform their sun salutations or get in a few poses that are geared to producing a good night’s rest.

If you are a beginner a trainer might be helpful, but it is not necessary.

Even the majority of Yoga workout plans designed for home generally come with detailed instructions.

You can also find plenty of videos online that will show you how to perform each pose properly.

If you do have questions or concerns but don’t want to take on an experienced trainer, chances are you will still be able to find one that is more than willing to spend a few minutes working with you.

It is difficult to answer this question since it will vary depending on several factors. If you are just starting out, recovering from an injury or simply want to wake up in the morning a 15 to 20 minute workout will probably bring the results that you want.

More advanced Yoga practitioners often opt for 30 or 40 minute workouts, but once again this will depend on that particular person.

The best way to determine how long the Yoga session should be is to listen to your body.

If your muscles are in pain you have probably worked out for too long, but if you don’t feel a slight burn you might want to consider holding the poses a little longer. The best way to determine how long a Yoga focused workout plan should be is to speak with a licensed physician.

You do not need to be on a specific diet, but since it is designed to improve your overall mental and physical health it is recommended that you do watch what you eat. This means foregoing fried and fatty foods, along with sweets.

Your diet should consist primarily of fruits, grains and vegetables, with only lean meats like fish, chicken and turkey added occasionally.

You can find Yoga plans with diets, and these can range from vegan and vegetarian to Ayurveda that uses foods that incorporate your 6 taste sensations.

To determine if the workout plan is right for you, simply take a few minutes to think about the results you are trying to achieve. There are over 100 types of Yoga, and each one is designed to produce different results.

Once you have found one that is designed to give you the results you are looking for, the next step is to simply immerse yourself in the various poses.

For added help making the right decision, your primary health care provider is probably the best qualified to recommend a Yoga based workout plan.


The answer to this question will depend on you and what makes you feel relaxed and comfortable. For some people all they need is a mat and they are ready to hold Lizard, Moon and other Yoga poses whether they are at home, outside or in a gym.

This is also something to consider before you sign up for a Yoga based workout plan at a gym, if you need your own space in order to fully relax then having a space set aside is important.

Creating your own space is easy, and you can actually do this almost anywhere. Basically all you need is plenty of floor space, and a few little extras to ensure your comfort.

If your Yoga focused workout plan includes a sun salutation you will want your space to come with a window. Soft lighting, candles and certain types of music can also help you create a space that is conducive to practicing Yoga.

The most important thing to remember is that whether you have a space set aside or you just drop your mat anywhere is that you are completely comfortable with your chosen location.

It is actually pretty easy to find the best Yoga focused workout plans due to the popularity of this exercise program. The internet is full of Yoga based workouts, and chances are your local gym offers plenty of classes.

Even churches and some school campuses also have Yoga focused workout programs, but these are often basic and are geared more towards relaxation and meditation.

Friends and family members can be another great resource, and your primary health care provider can probably recommend one that is right for you.

You can also find the best rated Yoga focused workout plans at Top Workout Programs. Here you will find poses and routines that have been rated and reviewed by experienced trainers and yoga experts.

Don't forget to check out our expert's Workout of choice for this Program:
Shapeshifter Yoga

Start this Workout Now