Making Yoga Part Of Your Strength Training Regime

 

When you think of strength training, you probably think of weight training using a range of weightlifting equipment or using resistance. But have you ever thought of yoga counting towards your strength training? well, you should!

 

Yoga can be viewed as an activity to calm your mind and increase your flexibility, but it is a less known fact that yoga is a strength-based practice. Using your body weight to make you stronger and increase your muscle tone with many different styles of yoga and poses can help you build strength, too. When you combine yoga and weightlifting throughout the week, you create a sustainable, balanced routine.

 

There are several reasons yoga is a great addition to your strength training:

 

  • Yoga tones muscles all over your body.
  • Yoga increases muscle endurance as you typically hold a pose and repeat it several times during a yoga workout.
  • Increased flexibility with improved strength.

 

If your yoga practice includes a more strenuous style like power yoga, you’ll be developing muscular strength and endurance. If you generally go for the gentle, restorative style of yoga you may not get what you need from yoga when it comes to strength training.

 

To add more strength benefits to your Yoga training, there are some ways you can make it more effective in developing muscle strength:

 

  • Hold poses longer. To get more out of each yoga pose, simply hold it longer you’ll feel the burn.

 

  • Use repetition of poses. You can also repeat certain poses several times to get in more strength training. Choose which muscles or muscle groups to focus on, select a few poses, and repeat them multiple times.

 

  • Add weights. Yoga is a bodyweight exercise, but you can increase that weight to develop more strength. Try adding wrist or ankle weights for a more effective weight training routine.

 

  • Try power yoga. Also known as Ashtanga yoga, it offers a more intense, rigorous workout with more difficult poses and quick movements from one to the next. It’s like a cardio yoga workout.

 

Get started all you will need is some pose ideas and a high-quality yoga mat. We produce a range of comfortable and gentle yoga mats in different colours and thicknesses for your workout needs.

Click the link here for the Yoga mats link – HERE

 

We have some powerful yoga poses for you to try-

 

Roll out your yoga mat and get ready to sweat! You’ll be amazed by what you can do.

 

Chaturanga (Low Plank)

How to do it:

 

  1. Start in a press-up position with your hands on the floor shoulder-width apart.
  2. Lower halfway down so your elbows align with your shoulders.
  3. Make sure to keep your core engaged, and body in a straight line.
  4. Hold for 10–15 seconds.

 

 

High Plank

How to do it:

 

  1. Start again at the top of a press-up position.
  2. Extend your legs behind and push out through your heels.
  3. Activate your core. This will help your hips stay lifted.
  4. Look down toward the floor to keep your neck in line with your back.
  5. Hold this position (don’t forget to breathe and squeeze!) for 10 to 15 seconds.

 

 

Crescent Lunge

How to do it:

  1. Stretch your right leg out straight behind you and bend your front knee.
  2. Keeping your hips forward, lift onto the ball of your back foot and bend your back knee so it gets close to the ground.
  3. Sweep your arms overhead so that your palms are touching. Gently tilt your head and gaze toward your thumbs.
  4. Make sure your front shin stays vertical. Widen your stance as needed to make sure that your knee does not move forward past your ankle.
  5. Engage the muscles of your abdomen and activate your core.
  6. Hold for up to 1 minute.
  7. Repeat on the alternate side.

One-Legged Dog

How to do it:

  1. Start on all fours in tabletop position.
  2. Press your hips up and back, keeping your legs and arms straight.
  3. Place your head and neck in line.
  4. Raise your left leg upward as much as you can. (Don’t worry if you can’t get it completely straight — you’re only human!)
  5. Hold for 10–15 seconds before coming back to Downward Dog.
  6. Repeat on the alternate side.

 

Cobra Pose

How to do it:

  1. Lie face down on the floor, with your hands flat by your shoulders.
  2. Press the tops of your feet and the palms of your hands firmly into the mat.
  3. Lift your chest off the floor, keeping your lower body tight and pressed firmly down.
  4. Push your hands up and back, stretching out your neck and gazing upward.
  5. Hold for 15 to 30 seconds. Release back to the floor.

 

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Billie Harrison

Digital Marketing and Social media Senior Advisor at JLL Fitness

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