It's pretty simple really as outlined above. Don't wait till later to build muscle and improve fitness or until you've got everything right before starting. At the very least get outside and start walking (at a good pace). Many people wonder if yoga can improve their muscle fitness. They recognize that yoga can help reduce stress and increase flexibility, but when it comes to increasing muscle fitness, they think it might be a little too 'weak' to do the job. The fact is that yoga can definitely make you stronger. A study was conducted at the University of California at Davis. Ten college 'coach potatoes' adopted a yoga routine for eight weeks. Each week, they attended from two to four classes during which they spent 10 minutes on breath control, 15 minutes of warm up exercises, 50 minutes doing yoga asana, and then 10 minutes of relaxation/mediation. At the end of the eight-week period, the researchers measured the students' fitness and discovered that their muscular strength had increased by up to 31%, their muscular endurance improved by 57%, their flexibility increased by 188%, and their cardio respiratory fitness improved by 7%. These results are pretty amazing when you consider that the study was only conducted for eight weeks. How can something that seems so benign have such a major impact on muscle fitness? Muscle Strength Unlike traditional weight building exercises, in yoga your body provides the resistance. While you are not likely going to produce the bulked up muscles of some weight lifters, you will certainly increase your muscle strength. Many poses in yoga are done very slowly or you stay in the posture for several breaths. It is much more challenging to your muscles to hold a pose or do it slowly than it is to allow momentum to move you through an action.