Peloton Yoga (How to enhance your strength and recovery)


Peloton offers over 2,500 yoga classes that range in length, class type, music, and difficulty level. This means everyone can find a class, regardless if you want to touch your toes or put your legs behind your head. However, are peloton yoga classes good?

In general, peloton yoga classes are good because they offer classes that can enhance your recovery, improve athleticism and increase your performance. Whenever you’re a runner, cyclist, or recreational user, the peloton yoga program comes with a lot of benefits.

In this article, apart from showing you how to strike the balance between yoga and other workouts you do, I will explain why runners and cyclists should think about adding yoga to their training plan.

Peloton Yoga Where To Start

For the last couple of years, peloton added thousands of different yoga classes that add extra value to their peloton app library. You can find yoga sessions from basic moves all the way to advanced power yoga sessions.

Are peloton yoga classes free? Peloton yoga classes are free of charge when you use either a peloton app subscription that comes with a $12.99 per month fee, or an all-access membership for the peloton bike or tread users for $39 per month. You cannot access the classes without a subscription.

Are peloton yoga classes worth it? As a whole, peloton yoga classes are worth it because for the price of a single yoga session in the regular studio you have access to over 2,500 yoga sessions that range in style, intensity, duration, and difficulty level. The classes are a great supplement to your regular bike or tread workouts.

What kind of yoga is peloton yoga? As a whole, peloton yoga is a kind of yoga that contains several different styles of classes. They range from beginner tutorials to advanced power yoga. Classes will vary in length and intensity.

How Does Peloton Yoga Work?

Peloton yoga works by giving you access to a variety of short and long-form exercise protocols that are designed to either enhance your recovery after running or cycling, improve your flexibility and range of motion, or simply make you calm and relaxed after a long day.

I’ve tried peloton yoga classes for several months now and I cannot recommend it enough. What I like about this program is that can be used by literally everyone, depending on your goals.

  • If your goal is to run faster or cycle long distances, restorative yoga will help you get the better recovery and prepare you for your next big race.
  • If your goal is to releive back, hip, neck or knee pain, peloton yoga basics offer step-by-step instructions where they take you by hand through each pose.
  • If your goal is to improve flexibility, but you feel intimidated by yoga studios, chanting mantras and 20-year olds who can touch their toes before the class even starts, yoga flow will challnege your mobility.
  • If your goal is to get on the cover of Yoga Journal while doing a handstand, peloton advanced power yoga is the good milestone.

In other words, the classes are for everyone.

7 Benefits Of Peloton Yoga

There are several benefits from doing peloton yoga on-demand classes versus the regular yoga class in your local studio. I like that the program offers a huge variety of sessions, depending on your current fitness level and flexibility level.

#1 Save time

You don’t need to budget your time for commuting, shower and getting organized for every class. You can literally do the session whenever you want, at your fingertips.

Also, most local yoga classes run for a minimum of 60 minutes in the yoga studio. Which means you either do all or nothing.

With peloton yoga not only you can adjust the class to your fitness level, but also choose the duration specific to your needs.

#2 Full body strength

In peloton classes, you will see several poses that challenge both the upper and the lower body. That is a great way to complete your fitness program.

For people who like to train for events like a marathon run, cycling event or simply wanna lose weight, peloton yoga has several classes that can build up your strength in the whole body and be a supplement for your current workout.

#3 Core strength

Yoga is not only about flexibility but also about core strength. Many poses challenge your balance and stability, which is important if your main workout is either running or cycling. I know that runners prefer to complete miles rather than stay in the class doing crunches.

Regular yoga helps to work on your “weak spots” and develop strong core muscles, which decrease the likelihood of lower back or hip problems.

#4 Foot strength

Peloton yoga is done barefoot, so it not only works on your foot muscles but also helps to improve your balance. We spend all day in our shoes, often with extra cushions or support. Many single legs pose challenge those foot muscles and help you be more centered.

Also, positions like lunges are similar in nature to running or general movement, which engage your gluteal muscles that work to stabilize your hips, provide better support during your regular workouts, and helps to reduce minor injuries.

#5 Counteract bad posture

Spending too much time in the compromised position (e.g. sitting) leads to pattern adaptation where the body develops a habit of keeping the muscles short and restricted.

Adding some quick sessions of yoga helps to counteract those patterns that the body develops throughout the day. Obviously, this translates into better form while you’re cycling, running, or weight training.

#6 Builds mental strength

Good mental strength is critical for anyone who has a long-term sport-related goal. Whenever that’s to lose weight, run faster, or cycle for 90-minutes straight, you need to be psychologically healthy and equipped with resilience to pass through obstacles.

I like to have access to on-demand yoga classes because I can be more consistent. And consistency is what builds up this mental flexibility. Plus, it makes you more humble as you try to perform more advanced poses and helps you to appreciate those small achievements from session to session.

#7 Improves flexibility

Better flexibility, especially in the hamstrings and lower back is essential for long-term health. If you’re a swimmer, runner, cyclist, or you sit too much at your desk, you probably experience hamstring tension at some point.

Adding high frequency but short duration yoga sessions helps to restore some of this range of motion and improve muscle suppleness.

Learn more: Click here to read more about peloton rides that burn the most calories

Best Peloton Yoga Classes

Peloton yoga comes in multiple shapes and forms, from basic tutorials of single positions to power yoga for more advanced audiences. There are 10 yoga types in the peloton library, plus a beginner program, which is a pre-made 3-week yoga course.

Does peloton have a yoga program? As a whole, peloton does have a yoga program where it takes you step-by-step through a series of daily classes that help to introduce a newbie to yoga practice. Classes are 10 to 30 minutes long and are delivered in a pre-made schedule.

  • Yoga Flow
  • Yoga Focus Flow
  • Yoga Music
  • Yoga Power
  • Yoga Theme
  • Yoga Restorative
  • Yoga Slow Flow
  • Yoga Family & Pre/Postnatal
  • Yoga Basics
  • Yoga Anywhere

In the list below, I will only talk about the classes that I believe will have the best impact and can supplement your current workout routine.

#1 Peloton Yoga Program

The peloton yoga program includes 3 weeks of on-demand specificity classes for beginners with the pre-made schedule. This course is for people who are completely new to yoga and stretching. Once you completed the first class this unlocks the next session, so you need to follow the set routine.

This yoga program is perfect for brand new to yoga and doesn’t feel like going to the full 60 to 90-minute class in their local yoga studio. For people who’ve never done yoga before, doing a 60-minute class is a big ask.

I like to recommend this program for my own clients who never did yoga before, but are thinking about it. People usually feel a bit intimidated by the classes in their local gyms or yoga studios. They see flexible people who make the advanced poses look easy, which can feel discouraging for starters.

Benefits of Peloton yoga program

  • Starts from the beginning by explaining all the poses.
  • Spends a lot of time to explain and make sure you know wat you’re doing.
  • Progressively increase the intensity and duration.
  • Classes start from 10 minutes in the first week with gradually increasing the duration to 30 minutes n the week 3.

#2 Peloton Flow Yoga

One of my favorite types of yoga is vinyasa or ashtanga yoga, where you go from one pose into another, without spending too much time in one particular position. This is great for cyclists and runners because it helps to maintain muscle stiffness.

Muscles need some level of stiffness to absorb the force from the running stride or maintain high cadence on the bike. However, more flexibility will sacrifice the muscle stiffness and its ability to create this output.

Studies have shown that “higher tendon stiffness and plantar flexion force were related to faster turn and sprint times” (Houghton et al. 2013)

What is a peloton yoga flow? Peloton yoga flow is the combination of yoga poses in the vinyasa style class, where you transition from one pose to another. This helps to restore range of motion but doesn’t require excessive flexibility, so it’s great for sports.

What is peloton slow flow yoga? In general, the peloton slow flow yoga is a series of classes with a slower pace. In this class, you can feel the stretch a bit deeper, focus more on the alignment, and proper form of each pose. The sessions are more chilled and less strength-oriented.

On the other hand, a yoga class where you stay for longer in more challenging positions impacts the flexibility at a greater level, but it also compromises the ability to develop power (more on that later).

If your primary goal is to run, cycle, swim, or just lose weight, you don’t need to be that flexible. You just need some level of flexibility to move most efficiently.

Benefits of Peloton Yoga Flow

  • Great supplement for running, cycling and weight training
  • Helps to restore range of motion without compentating speed or power
  • Helps to match the movement with breathing
  • Great to alternate between the days of your regular workouts

#3 Peloton Restorative Yoga

Another fantastic option that isn’t spoken enough about is restorative yoga. Peloton restorative yoga is a session designed not to stretch, but to unplug and engage your parasympathetic response. This is a perfect yoga session after a long week, or after a hardcore endurance event.

In this type of class, you will see a lot of pillows, blankets, bolsters, eye pillows, candles, and sandbags. Your goal is to unplug, relax and kick start the recovery process.

What is peloton restorative yoga? In general, the peloton restorative yoga is the easiest yoga class focused on staying in one to two poses with minimum effort. It helps to unwind, decompress and brings the body back to neutral. This class is perfect for a day off from any physical activity.

Why restorative yoga is good? Restorative yoga is good because it’s a total time-out. Its design to unplug and accelerate the recovery by activation of your parasympathetic response. This class is perfect for a day off from endurance or strength training.

In other words, it’s the other end of the spectrum. The softer and easier end. I know many of you love to compete. To win races, get badges, run faster, and rank higher. This is the exact opposite. It’s almost like a massage.

Benefits of Peloton Restorative Yoga

  • Accelerate recovery
  • Great at the end of long week or hard endurance event
  • Great for rest day practice

#4 Peloton Power Yoga

Another class you can try from the peloton library is power yoga. I like to take this class on the days where I skip my weight lifting day, but still, feel like a good workout.

What is a power yoga peloton? Peloton power yoga is a combination of strength and movement. This class offers both beginner and advance levels. The goal of this class is to keep you moving throughout the whole session and hold on to the most strenuous poses for longer.

The difference between flow and power yoga is that flow moves you around more, and power yoga holds on to the most difficult poses. It works on your strength, balance, and flexibility at the same time.

That being said, this class is made for all levels. So just because it has “power” in the title, it doesn’t;t means that beginners should feel intimidated.

If you’re looking for a more functional alternative for your strength training, or you just want to try something new, this class will hit home with you.

Benefits of Peloton Power Yoga

  • Great to build performance, strength and athleticism
  • Great to develop mental fitness
  • Great for people who want to try different forms of strenous physical activity

#5 Peloton Yoga Anywhere

Peloton yoga anywhere is something that I haven’t seen before. This is an innovative and cutting edge approach to on-demand classes because that helps to implement what I think is the most important rule in yoga – frequency over the duration.

What frequency over duration means? To get the best results from yoga, restore your range of motion, maintain optimum muscle stiffness, and still have the ability to develop power for other sports, you need to focus more on doing short sessions but more often.

Just like it’s better to run three times a week for 30 minutes, rather than one time for 90 minutes. The time is the same.

But the physiological adaptations are different. If your primary goal is to use yoga as a way to improve your running or cycling, having a small dose of 15 – 20 minutes of class every other day will benefit much better than one 90 minute session per week.

What is peloton yoga anywhere? In general, peloton yoga anywhere is a series of classes designed for doing high frequency and low duration stretching. They can be done on the go, at your desk, at the airport, in the shopping mall, or on the train. Those classes don’t require yoga mats or yoga blocks.

This type of class help to focus on the practice, not on the performance. It’s about the acute effect from the stretch, not the ability to do the headstand. It’s about the basics. And basics will serve you for longer.

Benefits of Peloton Yoga Anywhere

  • Counteracct muscle adaptations developed throuhgout the day
  • Can be done without equipment
  • Can be done on the go

#6 Peloton Yoga Focus Flow

Let’s talk about focus flow for a moment. This class is designed to work on specific muscle groups or to help to improve some more complex positions. You work on the pose that is most challenging to do. I like to look at this class as “filling the gap” or “work on your blind spot” movement.

For example, it works on twists, floor poses, hips, glutes, or hamstrings. I don’t use that class a lot, but I know it can be extremely beneficial, especially for people with strong self-awareness.

If also is goof part of the rehab program is you are coming back from injury, and you have clear recommendations to work on specific muscle groups, without lifting heavyweights.

It is also good for people who want to get better at yoga poses, and that’s the primary goal. For example, if you want to be able to get to the headstand or crane pose, those types of classes have tutorials where they show you a step-by-step methodology of how you can get there.

Benefits of Peloton Focus Flow Yoga

  • Great to work on single poses
  • Great for people who are looking for more complex yoga movements
  • Good alternative to regular strength training
  • Good for people who are doing rehab training

#7 Peloton Yoga Basics

Peloton yoga basics are the list of tutorial sessions that introduces you to yoga. It’s similar to a beginner yoga program, but it allows you to choose specific poses you want to learn. Peloton yoga basics have over 100 sessions that range in duration from 5 to 10 minutes.

It covers all basic moves like sun salutation, cobra pose, downward dog, warrior pose, etc. Everything that you would do in the regular yoga class.

I always recommend this class for my clients who have peloton membership and want to explore yoga at their own pace, without attending a regular 60-minute studio class. It helps you to polish the foundation of the moves. It’s almost like having a teacher’s eye on you.

Where is the peloton yoga basics library? The peloton yoga basics library is in the filter tab under the “class type”. You can further filter the class by its length, instructor, and music type.

I also recommend this type of class to do immediately after the bike ride or run.

Benefits of Peloton Yoga Basics

  • Great for people to get started with yoga
  • Helps to choose single basic poses to practice
  • Its short and effective

How To Combine Peloton Yoga With Workouts

Combining peloton yoga with your other workouts will depend on the type of exercise you’re already doing. here is the list with my best recommendations of how to use yoga to enhance your performance, recovery, and athleticism.

ActivityType of yoga / When to do
Best peloton yoga for beginnersYoga anywhere (every day)
Peloton Yoga Program (as scheduled)
Best peloton yoga for runnersRestorative yoga (days off)
Yoga anywhere (every day)
Yoga flow (1-2 days per week)
Best peloton yoga for cyclistRestorative yoga (days off)
Yoga anywhere (every day)
Yoga flow (1-2 days per week)
Best peloton yoga for strength trainingRestorative yoga (days off)
Power yoga (alternate with weight lifting days)
Best peloton yoga for golfPower yoga (1-2 days per week)
Best peloton yoga for weight lossPower yoga (1-2 days per week)
Yoga flow (1-2 days per week)
Restorative yoga (days off)
Best peloton yoga for sleepRestorative yoga (days off)
Yoga flow (1-2 days per week)
Best peloton yoga for digestionRestorative yoga (days off)
Slow flow yoga (2-3 days per week)
Best peloton yoga classes for each activity

To learn if you should be doing “yoga before or after peloton“, check out my article here.

TIP: Yoga is not about the competition, but about the effect. It’s less important to do complex poses or perform the more advanced sessions. It’s also not about comparing yourself to others.

In other words, you don’t have to be ultra-flexible, ex-gymnast, or have a 500-hour yoga teacher training behind your belt to use yoga to your benefit. Doing less is more.

Best Peloton Yoga Instructors

One thing is to find a class that you can do, but another is to find an instructor that you can connect with and feel confident about. Finding the right yoga trainer is like finding the perfect fitter running shoes. It makes all experience better.

In the list below, I will show who is the best peloton yoga instructor.

Ross Rayburn

His instruction is very detailed and has helped many people improve mobility and overall practice. As a yoga instructor, you can learn with him and his biomechanics background. He understands movement and the human anatomy and works that into his instruction to the benefit of his students.

Anna Greenberg

I like Anna’s classes because you don’t have to watch the screen, you can literally just listen to her voice as she guides you so well. Very calming and super easy to follow the instructions for yoga poses. She has great energy and I enjoy her playlists.

As a whole, I think all of the peloton crew is dedicated to their work. However, teaching yoga live versus on-demand requires different skills and approaches.

Why doesn’t peloton yoga say namaste? In general, peloton yoga doesn’t say namaste because people who are new to yoga can be turned off by this eastern component. Chanting and mantras are normal for regular and long-term yoga practitioners, but for regular people, they can feel intimidating and foreign.

Learn more: Click here to read more about peloton classes for bad knees

Peloton Yoga vs Stretching

The difference between peloton yoga and stretching is that stretching classes are designed to be done after the running, cycling, or strength training session as an extension of the cooldown. Peloton yoga is series of classes that followed the traditional yoga practice.

Also, yoga classes have designated times for warm-ups where you prepare your muscles and enable them to lengthen. Stretching classes start immediately with the stretch without the prior need to warm up because they are meant to be done after physical activity.

Peloton Yoga Beginner vs Intermediate

The difference between peloton yoga beginners and intermediate is that intermediate class is recommended for people who are already familiar with the yoga practice, they’ve done multiple classes and understand the flow of the session.

The peloton yoga beginner is more for people who are just getting started with yoga, they have minimum practice or don’t feel confident yet to follow a more intermediate routine.

That being said, each intermediate class comes with modifications, so even if you’re new to yoga and you want to try more challenging poses, you can always down-regulate if necessary.

Peloton Yoga Intermediate vs Advanced

The difference between yoga intermediate and advanced class is that advanced class is for people who’ve been practicing yoga for a long time, are fully confident on the yoga mat, and have strong self-awareness of the body.

The intermediate class is more for people who know the practice but still need to develop certain skills and improve their strength or range of motion to be able to maintain the advanced poses.

Frequently Asked Questions

Is peloton yoga good for beginners? In general, peloton yoga is good for beginners because it offers a range of full-length classes to get started with yoga, as well as single pose tutorial classes. Those sessions are short and the primary focus is on working the form and correct technique.

What is the easiest peloton yoga? In general, the easiest peloton yoga is restorative yoga. In that class, your focus is more on relaxation, rather than a range of motion. Classes range from 5 to 45 minutes, where you use several blankets, bolsters, and eye pillows.

Conclusion

If I would recommend one thing to take away from this post is to remember about doing small chunks of work but more frequent. Frequency always trumps duration, even if you do only 15 minutes sessions.

Another takeaway is that people who want to get better at the sport they are doing don’t need to be as flexible as the people from the yoga magazine.

If your goal is to move better then it is much heavier to do less work, rather than add more stress on the body. However, if your goal is to bring your legs behind the head, you will need to practice much more, at the expense of muscle power and stiffness.

Michal Sieroslawski

Michal is an exercise physiologist (MSc), nutrition coach, Ashtanga teacher, and fitness blogger. He shares his successes and failures to help busy men and women squash down 20, 50, or even 100 pounds of fat without leaving their home.

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