Ashtanga yoga and boxing are intense workouts designed to test both the physical body and the mind. Both exercises require discipline and structure to excel. One major difference in choosing between the two exercises is whether you feel more comfortable in the austere, reverent atmosphere of the yoga studio or in the boisterous, energetic ring.

Ashtanga Yoga

Ashtanga yoga is a sporty type of yoga that focuses on challenging yoga postures. In an ashtanga yoga class, bring a big supply of water and a towel, and prepare to sweat. Contemporary ashtanga yoga is attributed to the teachings of Sri Krishna Pattabhi Jois from India, who taught a style of vigorous, flowing yoga poses. Ashtanga yoga combines a set series of yoga poses with breathing techniques and energy locks, called bandhas. Practice ashtanga yoga with a qualified and knowledgeable teacher who can demonstrate proper alignment for the poses and challenge you to adopt more difficult versions of the poses once you are ready.

Typical Boxing Workout

A typical boxing workout doesn't just include sparring or boxing in a ring, but also includes cardiovascular training, strength training and conditioning exercises such as jumping jacks, jumping rope and pushups. Boxing workouts get your body into shape through intense training activities. Workouts are typically performed either in gyms or at a boxing center with the assistance of a qualified trainer. A typical boxing weekly routine might cycle through a few days of intense cardio such as running or swimming, combined with several days of hitting the speed bag and heavy bag and partner sparring.

Benefits of Ashtanga

Practicing ashtanga yoga produces benefits that are both physical and mental. Physically, with a regular ashtanga practice you can expect to burn calories, develop muscular strength and greater flexibility. Because you practice the same yoga poses in every ashtanga class, your body has a chance to learn and eventually master each yoga pose. Once you have mastered a pose, your teacher guides you toward a more difficult variation of the pose, creating a dynamic practice where you are always learning and evolving. Mentally, yoga is very helpful at relieving stress and producing a euphoric sense of well-being.

Benefits of Boxing

Boxing training is an intense workout that whips your body into peak physical condition. From a regular boxing workout, you can expect to burn calories and develop muscular strength, similar to ashtanga yoga. In boxing, however, the focus is less on flexibility training and more on developing speed, explosive power and the endurance to go 12 rounds in the ring. Boxing training produces lean and strong muscles, rather than large muscles, meaning that you don't have to "bulk up" with a boxing routine.


If you are looking for an exercise routine to help you lose weight and develop muscular strength, both boxing and ashtanga yoga are good choices. A 130 lb. person can expect to burn over 500 calories during one hour of sparring and over 400 calories practicing ashtanga yoga for one hour. However, most ashtanga yoga classes clock in at 90 minutes, bringing the total calories burned during a yoga class to over 600 calories.

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