Which Yoga Program Is Right For You?

If you have asked for more choices for your at-home yoga practice, Sweat has been listening!

There are now three different yoga programs available on Sweat: Yoga with Ania Tippkemper, Yoga with Phyllicia Bonanno and Body And Mind (BAM) by Sjana Elise. Each program is unique and provides a different approach to Vinyasa yoga, so you have a variety of options to suit your fitness ability or goals.

Which Sweat yoga program should you try first?

With 40 weeks of yoga available across three programs, plus on-demand classes available in the latest version of the Sweat app, you might be wondering where you should begin. This overview of the yoga programs can help you to decide which program or class you’d like to try. 

Begin your yoga journey with Sweat

If you are new to yoga, you may want to take your time to learn the fundamentals and align your body and mind with this new style of movement.  

While each yoga program starts with beginner weeks, Yoga with Phyllicia is an accessible and gentle way to start your yoga journey. This program includes three classes each week, consisting of slower exercise sequences or “flows” that allow you enough time to find stability in each pose or posture. 

Each class is presented as a continuous experience, which means there is no need to interact with your screen after you begin. Each week, classes focus on full-body movement, stretches and balance, or dynamic relaxation. Phyllicia’s yoga classes are 20-35 minutes long, and you don’t need equipment, just a yoga mat. 

During the six weeks, you’ll be guided through traditional yoga poses and sequences. This program will teach you to connect movement with breath so you can feel grounded, connected and strong.

Another option for yoga beginners is Body And Mind (BAM) by Sjana Elise. This program has four beginner weeks, before continuing on to a progressive Vinyasa yoga practice. In each of the beginner weeks, you will find three yoga flows, which focus on opening the hips, heart and hamstrings. 

Each BAM flow takes 28-40 minutes, beginning with Sun Salutations, followed by a Vinyasa flow, standing strength, balance, deep stretching, and ending on the mat with seated stretching. 

There are also two weekly Yin yoga classes to enhance recovery and relaxation as your body adapts to the practice. Yin yoga is a series of gentle stretches to help relax your body and mind, with each pose held for 30-180 seconds. 

Taking at-home yoga to the next level

Once you have a foundational knowledge of the yoga poses, you may want to to step up your practice. 

Yoga with Ania is a six-week, athletic Vinyasa yoga practice that will help you to gain confidence in your ability and balance. The first week introduces you to Ania’s unique style of yoga, with five subsequent weeks of powerful flows and non-traditional poses. 

There are three classes each week, focusing on full body, stretch and balance and dynamic movement. You will need a yoga block, bolster and blanket for the practice, but if you don’t have these you can substitute household items, or simply complete each class using just your body. 

For those looking to progress their practice further over time, Body And Mind (BAM) by Sjana offers 24 weeks of Vinyasa yoga that will progressively challenge you. As you continue along your yoga journey with this program, there’s an optional fourth workout flow that includes twists, toning and core cultivation.  

The yoga experience in the Sweat app

Classes in Yoga with Phyllicia and Yoga with Ania are designed to be a continuous experience. Once you’ve started the class, you’ll be guided by the instructor’s voice and you won’t need to interact with the Sweat app on your screen until the end of the workout. 

Yoga workouts in BAM by Sjana are divided into seven sequences, with a 30-second rest between each. This allows you to get a drink of water or rest before continuing your workout. 

Using yoga to support your other training

Yoga can be your primary form of fitness, or it can be used to provide stability, stretching and balance to support and enhance your other training in the Sweat app. 

You can follow one of Sweat’s yoga programs if you are doing other training outside the app — and you can log other workouts in the app to keep track of your total training load. 

If you are following another Sweat program such as High Intensity with Kayla Itsines, PWR, BUILD or FIERCE, you may choose to switch up your training with a yoga flow when you are feeling sore or just need a change from your regular workouts. You don’t have to leave the program you are currently following. Simply tap the “On Demand” tab in the Sweat app to view workouts from the yoga instructors, or scroll down to the Yoga section for classes that can aid muscle recovery. 

These programs are made for you — start your yoga journey today 

Yoga can help to increase flexibility, core stability, and promote mindfulness, helping you to feel your best. There are so many benefits! To access all of Sweat's yoga programs and on-demand classes, just make sure you have downloaded the latest version of the app.

So, whether you want to make your workouts more mindful or start to explore the way you use your breath in exercise, there is no better time to start than right now.  

See you on the mat!