Functional Strength Training & Power Yoga

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If you’re looking for a solid workout to improve your most basic physical functionality. Functional Strength Training by means of a power yoga flow may be what you need.

woman doing stretching exercise

Throughout our daily lives, our bodies endure a variety of often repetitive movements. From lifting, bending, and squatting, to twisting, stretching, and straining. All need a good amount of strength and muscle endurance. To be reliable without the added stress and strain that an unexpected injury would cause.

Integrate a Functional Strength Training workout into your weekly workout routine. You can improve your physical strength and endurance. Also, avoid fatigue and be able to power through each day with ease.

Add Yoga Into Your Functional Strength Training Routine

Yoga’s popularity is relatively new in the West. It’s actually a time-tested practice, ancient and rich in history. Thanks to scientific studies, more people are turning to yogic practice. They want help to improve their mind-body function as a whole, on and off the mat.

The benefits of yoga go far beyond increased flexibility and mindfulness. More than learning to breath more efficiently. The exercises and routines have more to offer than relaxation stretches and chanting.

Yoga has something that can help any improvement you’re looking to make in your workout routine.

Here are a Few Benefits of Yoga and Why They Enhance Functional Strength Training

Develops Strength and Endurance

Yoga works the body synergistically. That means the body works together in harmony, inside and out. Without risking overexerting one area over another.

It uses your body’s natural weight and movement as resistance. You’re also working your inner organs and full glandular system to harness your body’s true power.woman doing yoga forward fold

Increases Range of Motion and Flexibility

Through consistent yogic practice the greater range of motion and flexibility you have. The more you are able to complete daily physical demands. Like reaching, dipping, squatting, lifting, and so on.

Aids in Muscle Recovery and Repair

This through consistent and gentle lengthening, stretching, massaging, and relaxation of your muscles. Yoga combines fluid movement with sustained poses. Always finishes with a cool down into a final relaxation to allow your body to get the most out of each workout.

Improves your balance on and off the mat

Balance helps increase your resilience to physical and emotional stress. It helps you be more grounded and stay sturdy through the knocks of life. Whether you’re getting through a hard time or trying to stay on your feet.

Increases blood flow

Helps oxygen circulate more efficiently. Your body will absorb more nutrients, aiding in more successful processing and detoxification.

This means your immune system will improve. You’ll recover faster from soreness, illness, and other setbacks. Your body will flush out the bad in favor of the good.

Increased blood flow helps to increase the reliability and functionality of the major organs. Even boosts your brains mental capacity, memory, focus, etc.woman outdoors doing yoga

Functional Strength Training with Power Yoga

It provides a workout that boosts your total body. So many people think they need to bulk up and build mass to increase their strength. Or do high-powered cardiovascular routines such as cycling or running to increase endurance. But there’s no need to put your body under so much strain.

Such strength and endurance training tighten and shorten muscles. Risking severe injury, especially for newbies that may not be aware of warning signs. And they keep pushing through harsh workouts. Yoga allows for anyone to get the most out of their workout while adapting to where they’re at now.

You don’t have to rush through a high-tempo vinyasa flow. Or get the full extension of sustained forward bends to see and feel results. Yoga is designed to work with you, for you, where you are now. Naturally lengthening and strengthening your muscles without risky routines.

One of the most beautiful things about yoga is its adaptability. It allows the practitioner to ease into the natural growth of their practice. Integrating a full mind-body workout so you no longer have to keep track of when your last leg day was.

Looking to improve your daily life? Functional Strength Training through yoga is well worth the try. The transformations you make on your mat become the transformations you see off your mat. You not only get the most out of your day, but you get the most out of you. Wouldn’t you agree that you (and your life) are worth it?

Power Flow Sequence

Take this practice at your own pace: precision and accuracy count more than speed!

Follow each of these nine exercises as a flow sequence for the number of reps given. Do this routine up to four times per week. You’ll see incredible results in your functional strength, mobility, and stability.

NOTE: You might be sore the day after following this. If so, go for a light walk and do some gentle stretching. As you continue to progress, the soreness will subside.

Beginner: Halve the number of reps given or simply do as many as you can. Take as much rest between exercises as needed. Change the moves as necessary.

Moderate: Do the number of reps shown.

Advanced: Increase the reps to an amount that feels challenging. Take minimal to no rest periods between exercises.

Reverse Lunge Overhead Reach
10 reps (5 per side alternating)

  1. Start by standing tall at the top of your mat with feet together.
  2. Place both hands on your hips.
  3. Take a very large step back with your left foot and bend your right knee to a 90-degree angle.
  4. Lift your left hand straight up towards the ceiling. Lean slightly towards the right to elongate the line from foot to hand all along your left side.
  5. Take a full deep breath, then lower your hand back to your hip and repeat the same on the other side.
  6. Continue alternating sides until you complete 10 full reps.

Down Dog/Up Dog Transitions
10 transitions (5x per pose)

  1. Start in a down dog position, lifting your hips high and grounding your heels towards the floor. Press through your fingertips to engage your upper body strength.
  2. Lower your hips to a plank position, then bend your elbows to gently lower your belly to the floor.
  3. Untuck your toes, and press your hands down to lift your heart up as you look towards the ceiling and rise into up dog. Roll your shoulders back and down as you exhale.
  4. Slowly bend your elbows again to return to the ground, tuck your toes and lift back up into down dog.
  5. Repeat. Focus on smooth transitions and take your time in each pose, until you complete five down dogs and five up dogs.

Runner’s Lunge Floor Touch
12 reps (6 per side alternating)

  1. Start by standing tall at the front of your mat, with feet together.
  2. Inhale, and take a very large step back with your left leg straight. Bend your right knee to a 90-degree angle.
  3. Lower your chest all the way down to your front knee and touch the ground lightly with your fingertips. Keep looking straight ahead, like a sprinter would before taking off for a sprint.
  4. Exhale to press your front heel into the ground and rise back up to standing.
  5. Repeat on the other side. Complete 12 full reps.

Deep Squat Hip Stretch
3 reps, 5 breaths each

  1. Place your feet a little wider than shoulder-width with toes pointed slightly outwards.
  2. Squat down as low as you can while still maintaining weight on your heels. Sit on a yoga block or stack of blankets for support if necessary.
  3. Press your palms together and place your elbows on the insides of your knees. Press the knees open slightly.
  4. Keep your spine as long and straight as possible. Avoid rounding your shoulders forward.
  5. Take five slow, deep breaths, then stand up for a short rest.
  6. Repeat twice more, going deeper into the stretch each time.

Push-up Down Dog Toe Touch Twist
8 reps (4 per side alternating)

  1. Start in a high plank position.
  2. Lower your chest down towards the floor, bending your elbows to a 90-degree angle. Modify by placing your knees on the ground, if needed.
  3. Straighten your arms to press back, lifting your hips up to a down dog position.
  4. Reach your right hand out to touch your left toes in a gentle twist.
  5. Replace your hand and lower back down into another push-up.
  6. Repeat on the other side.
  7. Alternate between push-ups and down dog twists until you’ve completed eight reps.

Plank Knee to Nose
8 reps (4 per side alternating)

  1. Start in a high plank position with your hands lined up under your shoulders.
  2. On an exhale, lift your hips and round your upper back as you lift your right knee up towards your nose. Focus on contracting your abdominal muscles.
  3. Inhale to place your right foot back to the starting position, making sure not to allow your plank to sag.
  4. Repeat on the other side.
  5. Complete eight reps total.

Skater Side Lunges
10 reps (5 per side alternating)

  1. Step into a wide triangle stance with toes pointed forward.
  2. On an exhale, lunge down to the left until your left knee makes a 90-degree bend.
  3. Touch the floor in front of your left toes with your right hand and reach your left hand straight back behind you. Keep your back straight and your gaze straight ahead.
  4. Inhale and stay low as you transition to the other side. Imagine you’re skating on ice.
  5. Continue alternating sides and staying low until you complete 10 reps.

Total Core Crunch
10 reps

  1. Lay down on your back and place your feet on the floor.
  2. Lightly place your fingertips behind your head and stretch your elbows out to the sides
  3. Take a deep breath in. On the exhale lift your shoulders off the ground. At the same time tilt your pelvis forward to engage all your core muscles.
  4. Relax and allow the core to stretch long, then repeat.
  5. Complete 10 reps.

Spiderman Plank Lunges
8 reps (4 per side alternating)

  1. Start in a high plank position with your hands stacked directly under your shoulders.
  2. Without changing the position of your hips, lift your right foot up to the side of your right hand.
  3. Press that heel into the ground to feel a good stretch in your hips. Place the foot back to the starting plank position.
  4. Do the same on the other side and continue to alternate sides as you maintain your plank position.
  5. Complete eight reps.

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