Dance-cardio, yoga poses, primal movement, and plyometrics come together for a high-energy workout.

<p>Dragon Images/Getty Images</p><p>Dragon Images/Getty Images</p>

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If stretching is part of your regular routine, there’s a good chance you’ve done your fair share of yoga. After all, the practice is stellar for relieving stress and tension—even if you’re just doing chair yoga between Zoom meetings. But contrary to popular belief, yoga isn’t limited to meditative, zen-like experiences; it can be energetic and dynamic, too. Enter, Buti yoga, an invigorating, heart-pumping workout that combines the best of yoga, dance cardio, and bodyweight strength-training.

What Is Buti Yoga?

Buti yoga is a form of music-driven movement that blends vinyasa yoga flow, primal movement, cardio intensive dance, deep core conditioning, and plyometrics. Think: spirals, shaking, dance bursts, and invigorating music. Created by celebrity trainer Bizzie Gold in 2010, the practice has increased in popularity over recent years, thanks to its wide range of health benefits for the body and mind. Curious? Read on for the facts about Buti yoga, plus ways to prepare for class and the key differences between Buti yoga vs. traditional yoga.

Related: Restorative Yoga Is All About Relieving Stress With Gentle Stretches—Here Are 6 Beginner Poses to Try

How Buti Yoga Differs from Traditional Yoga

Although Buti yoga and traditional yoga include similar basic features and principles—breathwork, stretching, balance, and focus—the practices are not exactly the same. Here are the key differences between Buti yoga vs. traditional yoga:

  • Primal movements. Buti yoga combines traditional yoga with primal movements. What exactly does that mean? These movements “might involve animal-inspired poses, adding an element of physicality beyond traditional yoga poses,” McCann says.

  • Cardio-dance bursts. In addition to primal movements, Buti yoga incorporates cardio-dance sequences (and energetic music to boot!). These bursts infuse high-intensity, heart-pumping movements into the workout that are typically not included in a standard, low-impact yoga flow.

Benefits of Buti Yoga

1. Boosts Mood

Stress and anxiety are no match for the fun, high-energy vibes of Buti yoga. “The combination of physical movement, deep breathing, and [energy release] through different exercises can contribute to increased endorphin levels, promoting a sense of well-being and [reduced] stress,” says Kathryn McCann, certified yoga instructor and founder of Hang Zen Yogis.

Endorphins are neurotransmitters associated with “feel good” emotions, including those involved in laughter, love, and the almighty “runner’s high.” And exercise is one of the best ways to release these mood-boosting neurotransmitters naturally. Endorphins also help reduce the perception of pain, further adding to this exercise’s beneficial effects on mood. What’s more, “the rhythmic and empowering nature of the practice provides a positive and uplifting experience,” McCann adds.

Related: Exercise Can Help With Depression and Anxiety Even More Than Therapy or Medication, Study Finds

2. Enhances Body Awareness

In general, yoga is one of the best exercises for increasing body awareness (that mind-body connection)—and Buti yoga is no exception. According to Tiffany Baskett, yoga instructor and master trainer at Buti MVMT, Buti yoga promotes body awareness by engaging the core and creating opportunities for intuitive movement. This helps you feel liberated and empowered, allowing you to notice your inner and outer strength, she adds. Buti yoga also allows you to play around with space, shapes, and movement sequences, all of which improve proprioception, or the sense of knowing where your body is in time and space, she adds.

This level of body awareness is physically, mentally, and emotionally beneficial, as it enables you to “feel your body and move it in ways that challenge you, confront negative repetitive movement patterns, and bring about a sense of joy and appreciation for the body you’re in,” Baskett says.

3. Promotes Muscular Strength and Endurance

It’s no secret that yoga challenges the muscles, making it an excellent option for increasing muscular strength and endurance. Specifically, the practice activates a variety of muscles, particularly those in the core—a key factor in supporting your trunk and spine. When topped off with the plyometrics, dance moves, and strength exercises seen in Buti yoga, the practice transforms into a muscle-building workout.

4. Increases Muscle Flexibility and Joint Mobility

No matter the style, yoga increases flexibility and mobility, Baskett says. But Buti yoga takes things a step further, as it combines traditional yoga poses with dynamic movements, helping you move into stretched positions with ease, she explains. Berger echoes this notion, sharing that “movement in yoga asanas—and the transitions in and out of the postures—allow the body to move through all joint actions, allowing fluid to lubricate the joints.” This increases physical flexibility, which is critical for daily function, independence, and injury prevention.

Getting Started With Buti Yoga

Ready to add Buti yoga to your workout lineup? Start by doing an online search for “Buti yoga near me” or “Buti yoga” followed by your region (e.g., “Greater New York City area”). You can also check out local yoga studios, gyms, and fitness centers to see if Buti yoga is included in their offerings.

If streaming online classes from home is more your style, search for “Buti yoga” on YouTube or visit the official Buti MVMT YouTube page for remote workout options. For access to official Buti yoga workouts, consider subscribing to Buti TV.

Related: 8 Ways to Find Free Yoga Classes (Online or In Person)

What to Expect in a Buti Yoga Class

A Buti yoga workout will include dance-like movements based on traditional yoga poses like chaturanga (high to low push-ups), warrior sequences, and plank variations, according to McCann. The poses will focus on one side of the body at a time, using dynamic mobility and staying on beat with the music, says Berger.

During a Buti yoga class, expect a high-energy atmosphere with lively music. The instructor, who will face the class or a mirror on the wall, will physically demonstrate movements while providing some verbal cues for alignment and transition safety. However, as a Buti class is driven by the music, you might not be able to hear all the cues—and that’s OK! As Nani Berger, yoga instructor and trainer at Buti MVMNT notes, students are encouraged to express themselves authentically during the class. Additionally, due to the dance-like nature of the practice, the instructor won’t walk around class checking form, a common feature of other, traditional yoga classes.

Tips for a Successful Buti Yoga Practice

Wear comfortable clothing.

“For a Buti yoga class, choose comfortable and breathable activewear that allows for a wide range of movement,” McCann suggests. “Athletic leggings or shorts with stretch and flexibility work best for this type of movement,” she adds. You’re also going to sweat a lot in class, so go for moisture-wicking materials, if possible, which will keep you comfortable throughout, says Echo Wang, certified yoga and meditation instructor, and founder of Yoga Kawa.

Go in with an open mind.

Between the primal dance moves and plyometric elements, Buti yoga will introduce you to a unique form of movement—even if you’ve attended both yoga and dance classes in the past. With that in mind, be open to exploring new ways of moving, Baskett says. “This is not just another fitness format that you can see; it’s felt on every level and [creates] a connection to your creativity and sense of power,” she adds.

Chat with the instructor.

If you’re new to a particular practice—Buti yoga or otherwise—take a moment to approach the instructor at your first class. Let them know that you’re new, along with any hesitations or concerns you might have. Not only will this make the experience more enjoyable, but they’ll be more likely to offer advice on adjusting poses for greater comfort and safety, Wang says.

Listen to your body.

As with any form of yoga (or other type of workout class), modifications are encouraged during Buti yoga, especially if you have physical limitations, McCann says. The same goes if you’re simply feeling fatigued or overly exerted (hey, it happens!). Depending on what you’re feeling, you can modify your practice by using equipment (like a strap, block, or bolster), reducing the intensity, or stepping aside for a quick break. Again, your instructor can suggest the best modifications for your specific situation; it’s the best way to prevent injuries and keep the practice fun.

Engage your core.

“Practicing Buti yoga safely and effectively requires careful attention to alignment and core muscle engagement,” Wang says. Your core, after all, is what will help you perform dance movements with stability and ease. While you’re at it, focus on mindful alignment and syncing your breath with movement, McCann recommends.

Relax and recover after class.

“After Buti, find ways to unwind and relax,” Baskett suggests. “Take a salt bath, meditate, journal, and stay hydrated. Let all the movements integrate into your mind and muscles.”

Related: How to Recover After an Intense Workout

Frequently Asked Questions

What are the benefits of Buti yoga?

When practiced regularly, Buti yoga can improve mood, body awareness, muscular strength, endurance, and flexibility. It’s a high-energy, heart-pumping, sweat-inducing form of physical activity that’s great for you to incorporate into a regular workout routine for whole-body health.

Can beginners do Buti yoga?

Yes! Buti yoga can be done with modifications, making it ideal for people of all fitness levels and skills. And when it comes to the cardio and plyometric elements, Buti yoga offers alternative, lower-impact movements, such as a “step out” (instead of a jump) or lighter, slower movements at half pace while you learn how to move in certain positions, Baskett says.

Is Buti yoga actually yoga?

Although not yoga in the traditional sense (it was developed in 2010 by a fitness trainer), Buti yoga is inspired by and involves standard yoga poses, but also incorporates other movement forms. It’s often considered to be a form of power yoga combined with dance and plyometrics.

Can you build muscle with Buti yoga?

Thanks to its high-intensity body weight movements and dance bursts, Buti yoga can absolutely contribute to muscle growth, as well as cardiovascular health. It’s a fun, interactive way to engage almost all of your muscle groups.


Offering a unique combination of traditional yoga, primal movements, and cardio-dance sequences, Buti yoga is a high-energy exercise that’s sure to shake up your routine for the better. When done regularly, the practice can help boost mood, body awareness, muscular strength, and joint flexibility and mobility. Not to mention, it’s an awesome way to do more stretching and cardio, regardless of your skill level or experience. To get started, check out your local yoga studio or consider online resources to start reaping the benefits of Buti yoga today.

Related: The 5 Best Exercises for a Full-Body Workout

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