I'm hoping this isnt a wierd question but - Is there such a thing as minimalist yoga, like an efficient routine that covers the most important areas in a short time? Kind of like what Strong First does with strength training only with yoga?
Can yoga be divided into certain broad categories the way strength training can (push, pull, squat, hinge, etc)?
Full disclosure: I practice two different styles of yoga for different goals, alongside other modalities, such as KB practice, Olympic weightlifting, and rucking. Age: 50.
Yes, there are different schools of yoga, with very different emphases. Yoga poses aren't usually classified according to push/pull/hinge, etc, and I think the taxonomy would start to fall apart pretty quickly with more complex poses.
Some yoga schools are "athletic" in emphasis, much closer to bodyweight strength and conditioning routines, but with extra emphasis on breathing techniques coupled with movement flow. Power yoga, ashtanga yoga are a bit more strength than cardio, while vinyasa yoga is a bit more cardio than strength. Bikram/hot yoga is also in this "athletic" group.
Other yoga schools are more "restorative" in emphasis, slower paced, more calming. Iyengar and yin yoga would be in this camp. Poses are held for longer times, with fewer rapid transitions. Props might be used more.
The last group would have a heavy spiritual dimension, with mantras and meditation. Kudalini and tantric yoga would be in this camp.
Personally, I do 2 days of "athletic" yoga per week on "cardio days" and 2 days of restorative yoga on rest / recovery days between lifting days.
On a weekly basis it looks like:
Mon: Rucking, athletic yoga
Tues: Heavy lifting
Wed: Walking, restorative yoga
Thu: Light lifting
Fri: Rucking, athletic yoga
Sat: Medium lifting
Sun: Yard work & light logging, restorative yoga
