Diva Yoga


Wellness coach
June 03, 2020

Yoga with sculpts is using the 1 kg weights in both hands while doing yoga. If one doesn't have 1 kg weight, they can use 500 ml or 1 liter water bottle in both hands depending on their strength. This helps tone muscle and build strength workout along with many mental benefits of yoga.

Yoga with sculpts is an excellent way to strengthen the musculoskeletal system of the body. It is filled with dynamic movement in different yoga asanas which can flow in a vinyasa style as well. Adding resistance to your yoga routine through the incorporation of light weights forces muscles that may have otherwise remained static to work through short bursts of energy. These bursts of energy, which alternate with short periods of rest, lead to increased expenditure of anaerobic energy and a subsequent jump in calorie burn.


  • Great cardio-vascular exercise
  • Boosts oxygen intake
  • Massaging effect to the liver, intestines and other organs
  • Stimulates and detoxes the skin
  • Fantastic for reducing low bone density conditions like osteoporosis
  • Improves balance and coordination


  • Keep the wrist in check
  • Extra attention to alignment to avoid injury
  • People with severe spine issue or any recent injury or surgery should avoid this completely

Some of the common weight bearing movements are as follows:

Upper body

  • Rotations
  • Overhead press (shoulder)
  • Triceps kick backs
  • Bent over rows
  • Lateral delt raises
  • Upright rows (face pulls)
  • Plank rows
  • Front raises
  • Reverse flys
  • Bicep curls

Lower body

  • Lunges (Reverse/Static/Front)
  • Goblet Squat (Goddess squat)
  • Curtsy lunge
  • Deadlifts (Single leg with or without support/rdl/stiff leg)
  • Calf raises
  • Lateral lunges
  • Glute bridge
  • Donky kicks with weights
  • Liying or standing single leg lateral raise
  • Squats

All of the above is added in a yoga asana and flow which is very transient and dynamic.