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Yoga, long celebrated for its calming effects and flexibility benefits, is now earning recognition as a serious physical workout. A recent study shared by Morarji Desai National Institute of Yoga (MDNIY) has revealed that just two hours of yoga practice can equal the effort of taking 11,400 steps — a revelation that redefines the physical aspects of this ancient discipline.

Researchers arrived at this figure by using the metabolic equivalent of task (MET), a standard method for measuring the energy cost of physical activities. According to the study, yoga carries a MET value of approximately 2.8, translating to about 95 steps per minute when compared with walking. Thus, a two-hour session adds up to the equivalent of a brisk 11,400 steps.

This finding underscores yoga’s hidden strength: while it may appear gentle and slow-paced, it delivers a solid dose of physical activity. It suggests that yoga offers the ideal blend of exercise, combining the physical benefits of strength-building and calorie-burning with the mental rewards of mindfulness and stress relief.

Beyond the step count, yoga is packed with wellness perks. Regular practice improves flexibility, enhances muscle strength, boosts balance, and supports heart health by lowering blood pressure and improving circulation. At the same time, it promotes mental clarity, reduces stress, and elevates mood — making it a comprehensive workout for both body and mind.

As people increasingly seek exercises that nourish overall well-being rather than just physical fitness, yoga’s appeal continues to grow. This latest study serves as a timely reminder: when you roll out your mat, you’re not just stretching — you’re engaging in a full-body workout that’s as effective as it is rejuvenating.

With its dual impact on physical and mental health, yoga is proving to be the perfect exercise for those looking to boost their well-being holistically.

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