You get more of a workout in a shorter space of time, (only one set of 10 -15 reps per exercise) incorporating more of the elements of a fit body and a relaxed mind.
You benefit from strongly activating the muscles that need to work in each yoga posture once you have exercised them vigorously in the bodyweight exercises - relaxing muscles that are not needed to work as hard in the yoga postures - allowing gravity to do the rest.
You are always doing something - resting takes place while doing yoga postures (so no pacing around the gym floor while recovering for your next set of exercises!).
You receive a cross-training effect, including more strength and aerobic training than a typical yoga class, as well as all of the many benefits of yoga alone, e.g., strength, flexibility, stamina and improved body composition.
Alternating higher intensity with lower intensity exercises gives you the opportunity of achieving personal bests with more rests to recover for your next exercise - the mind and body are more rested following a yoga posture before moving onto the next exercise.
These exercises are more versatile, with many different variations, as there are no machines keeping the body restricted to only a set amount of movements.
Calisthenics and yoga exercises can be done anywhere, at any time, with no cost involved once you have learned the proper form.
Calisthenics and yoga exercises improve functional, balanced strength, as all exercises are initiated from core strength.
Each constitutional type benefits from this type of approach; the Vāta typebenefits from higher intensity training with lots of rest in between exercises, dispelling nervousness without over-training; the Pitta typebenefits from the intensity of the class but this is balanced with the much needed flexibility - they get some of what they want, but more of what they need; the Kapha typebenefits from a higher intensity training than a typical yoga class - floor exercises, with the inclusion of variations in movement, brings them more balance in an enjoyable, encouraging environment.
Weight-lifters can use these exercises to cycle heavy lifting days with light days to increase slow twitch muscle fibers and rest joints, tendons and ligaments while burning more calories.
Yoga students can use these exercise to increase strength and cardiovascular conditioning, as well as a further improvement in flexibility.
A relaxed focus is easier to maintain in a one-hour class because of the variety of resistance, velocities and exercises available.
The mind-body is balanced which aids in meditation; a key focus throughout the class, particularly during the last 10 minutes which is allotted for meditation - an invaluable addition to any exercise routine.
These exercises and meditations balance spiritual growth with physical well-being.