Yoga - it's not just about flashy poses and expensive leggings. This ancient practice has serious big guns when it comes to building muscles, losing weight, and achieving a level of fitness that would make even the biggest skeptic say 'Namaste'.

Don't be fooled. Yoga is no quick fix. The rate of your progress hinges on your starting point, personal aspirations, and the specifics of your yoga of choice. But hang in there, and you'll soon start reaping the benefits, says Wisconsin-based yoga guru Paul Warloski. Whether you're looking to reduce stress, enhance mobility, or win a strength-off contest, yoga's got your back and your butt, your abs, and your arms too.

Yoga styles are as different as snowflakes, and each lends itself to unique fitness benefits. Sweat your way into a new body with intense ashtanga and vinyasa, or melt stress away with calming yin and restorative yoga. Despite the approach, all forms of yoga nourish your mental and emotional fitness, though the timeline and magnitude will vary from person to person.

Bend it like Beckham? More like bend it like a yogi. One of the primary perks of regular yoga practice is enhanced flexibility. No need to wait forever - most yogis feel more limber after just one session. Craving persistent improvement? Make a beeline for your mat consistently for at least two months, suggests certified personal trainer, Stephanie Thomas.

Flexing more your thing? You're in luck. Styles like power yoga and ashtanga are your ticket to serious strength gains. Hatha yoga, even though slow, promises a similar strength surge. Strength building doesn't necessarily translate into speed or athletic prowess, but it checks the boxes for joint stability, muscle tension, and injury prevention.

Excited for instant results? Hold your yoga horses. Hardcore strength gains demand patience and consistency - generally four to eight weeks of steady practice, says Warloski. But don't worry, minor improvements can pop up within the first few classes.

Cardio more your style? Certain vigorous yoga types could serve to rev up your heart health, fulfilling your quota for moderate aerobic activity as recommended by HHS. A word to the health-wise: supplement restorative yoga with other aerobic activities to stay within those guidelines.

Yoga as a weight-loss instrument? It's about more than just calorie burning. Sure, the intensity of your practice determines your burn rate, but there's more to it, including improvements in eating behaviors and stress management. A homogenous, yoga-only weight loss regime might take a bit longer compared with incorporating cardio and weight training but hey, what's the rush? Healthy weight loss is not a quick affair; it's a marathon, not a sprint.