Strength Training with Yoga. Are you interested in improving your strength and increasing muscle tone? Consider strength training with yoga workouts.
Some consider weight-lifting to be too strenuous on the muscles. Many trainers do not recommend working the same muscles every day to avoid injury. Yoga builds strength, muscle, and flexibility without aggressive methods. It releases the tightness of the muscles and helps you and your body relax and restore itself.
All this while delivering a great workout that’s safe to integrate into your daily routine. We’ll cover why yoga is a great option for strength training and how to adapt exercises to fit this targeted focus.
Benefits of Strength Training with Yoga
Strength training Yoga uses your own body weight as the resistance for all exercises. As opposed to the dumbbells, cumbersome machines, or other expensive gear. And that often requires visits to a gym.
This works for many muscle groups at once in harmony with one another. Without straining bones and joints.
Most practitioners can exercise with greater weight and resistance than they could otherwise. You see and feel better results, faster, all possible even in the comfort of your own home.
Yoga encourages better circulation, allowing for greater nutrition absorption. Increased blood flow to bones, muscles, glandular systems, and organs. Aiding in increasing top performance of all, so you can get the most out of each session.
Like any yoga practice, strength training with yoga workouts can be as gentle as you need them to be. There’s no need to overexert yourself to get a good workout.
Tailoring Your Strength Training with Yoga Workouts
You don’t have to deviate too much from your current yogic practice to focus on building strength. Strength training with Yoga can be as simple as taking a few of your favorite asanas.
Ones that work the upper body and core. Like Chaturanga, Cobra, Plank, or Boat. Sustain each for at least 30 to 60 seconds, and work them into a sustained pose flow.
We recommend going through everything at least twice. For poses that need you to balance out your other side, you’ll want to do them at least four times to cover two for each side.
Use this method for your strength training with yoga workouts. It is easy to track your progress. Increase the hold time of each pose by 10 seconds when you feel you’re ready.
It makes it super simple to gauge your improvement through this gentle self-encouragement. You are able to keep challenging yourself without overexertion or risk of injury. You’ll be seeing and feeling your progress in no time!
7 Yoga Poses for Strength Training
1. Uttanasana / Standing Forward Bend
Benefits – This asana stretches, tones, and strengthens the bones in the lower spine, legs, and hips. It also ensures that every part of the body is oxygenated and balanced. It works on the reproductive system and improves hormonal imbalances. Just ease into the asana. Do not push yourself too much when you begin, or else you will be left with an injury. With practice, you can progress.
How To Do It – Stand straight while placing your palms on your hips. Breathe in, and bend your hips as you breathe out. Place the palms next to your feet on the floor. Place the feet parallel to each other. Push the torso forward and extend your spine while lifting the tailbone. Hold the pose for a few seconds, and release.
2. Virabhadrasana II / Warrior Pose II
Benefits – This asana is amazing because it works on your arms, spine, and legs. It strengthens the muscles as well as the bones. This asana also helps improve the balance in the body. It helps with better circulation and hormonal imbalances too.
How To Do It – Widen your legs, placing them hip-width apart. Twist the right heel, pointing the toes outwards. Pivot with the left foot. Ensure that the arch of your left foot is in line with the right foot. Lower your hips and radiate all your energy out as you stretch out your arms. The arms must be in line with the shoulders. Turn your gaze to the front, and take long, deep breaths. Hold the pose. Release, and repeat on the other side.
3. Ardha Chandrasana / Warrior Pose II
Benefits – This asana is a balancing pose. It not only improves your ability to balance with the weak bones, but it also strengthens the bones in the legs, spine, and arms. This asana improves nutrient absorption through blood circulation.
How To Do It – Place your feet hip-width apart. Now, lift your right foot off the ground, and bend your body to the left, bringing your left arm to the ground for support. Once you are comfortable, place your right leg parallel to the ground, or lift it as much as you comfortably can. Raise your right arm up, and turn your gaze towards it. Hold the pose for a few seconds. Release, and repeat on the other side.
4. Utthita Parsvakonasana / Extended Side Angle Pose
Benefits – This asana stretches and strengthens the legs. It also works on the arms and the back. This asana massages the abdominal organs and the reproductive system, and therefore, hormonal imbalances are also rectified. There is also an increase in the absorption of vitamin D and calcium in the bones due to the enhanced circulation of blood.
How To Do It – Place your legs hip-width apart, and twist the right foot such that the toes point outwards. Ground yourself using your left heel. Make sure that the arch of the left heel is in line with the right foot. Lower the hips and stretch out your arms. Now, slowly bend your body such that the right arm touches the right foot. Extend your left arm upwards. Look at your left arm and breathe. Release after a few seconds, and repeat on the other side.
5. Ardha Pincha Mayurasana / Dolphin Pose
Benefits – This asana works wonders in strengthening your spine. It lengthens the spine, removing all the stress trapped in it. It gives the bones and hamstrings a good stretch, which strengthens the legs. The circulation of blood is improved, and hormonal imbalances are rectified.
How To Do It – Come onto your fours, and gently lift your knees off the floor, thereby straightening them. You should ideally place your feet flat on the ground, but in case you cannot, it is ok to lift up on your heels. Take two steps backward, and once you are comfortable, work on the arms. Fold your arms at the elbows, and place your forearms flat on the ground clasping your palms. Lower your head to the ground, fitting your crown in your clasped palms. Your shoulders should come close to your ears. At this point, your body should resemble an inverted ‘V.’ Hold the pose, and breathe long and deep for a few seconds before you release.
6. Setu Bandhasana / Bridge Pose
Benefits –This asana works primarily on enhancing blood circulation and strengthening the back. It is a great asana for women as it works on their reproductive system and helps rectify the level of estrogen in the body.
How To Do It – Lie on your back, and fold your legs at the knees. Lift your back and hips off the floor. Also, ensure that you straighten the shoulders. Place your arms on the floor and stretch them out such that they reach your feet. Take three long breaths, and then release.
7. Urdhva Dhanurasana / Wheel Pose
Benefits – You must make sure you practice this asana only once you have been practicing yoga for osteoporosis for a while, and you have seen progress. It is an advanced asana for osteoporosis and can work as a check to see how much you have progressed. This asana enhances oxygenation and nutrient absorption all over the body, owing to better blood circulation. It also helps to strengthen the arms and legs. Since the reproductive organs get a good massage, this asana also helps to regulate the hormones in the body.
How To Do It – Lie on your back. Now, place your palms on either side of your head, with your fingers pointing towards your shoulders. Bend your knees and place your feet on the ground. Whenever you feel ready, push your palms and feet to raise the rest of your body off the ground. You need to be very careful while doing this. Hang your head, look backward and hold. Gently lower your body, placing your head on the ground first, and then your back. Relax.
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