Some basic knowledge of both yoga and strength training is necessary to successfully integrate the two into one workout session. Approaching the integration of yoga and weights with a yogic approach of mindfulness, control of speed, quality of movement and breath work will result in the most effective training techniques and yield both flexibility and strength benefits. Begin each workout with a clear mind and a quiet space, set up your equipment and play some quiet background music, and you are ready to fuse yoga and strength training into one mind-body experience.
Step 1
Place your dumbbells at the front corners of your yoga mat. Put the 5-lb. weights closest to the mat, one weight in each corner, and place the 8-lb. weights just outside of the smaller weights.
Step 2
Thoroughly warm up with five Sun Salutations each of Version A and B. Version A is the traditional Sun Salutation, while Version B adds a lunge on each side into the sequence, resulting in three vinyasas and two lunges in each Sun Salutation.
Step 3
Pick up your 8-lb. dumbbells and step your left foot back to Lunge Pose. Lower until your left knee almost touches the floor, then press back up, repeating eight times. Change legs and repeat the set, then set the weights down and follow with a Sun Salutation vinyasa.
Step 4
Fold forward, picking up the 5-lb. weights and step back with your left foot into Warrior I. Hold the pose for five breaths and move into Warrior II, keeping your hands lightly resting against your legs. While holding Warrior II, raise your arms away from your body until they are shoulder level, lower arms back to your legs and repeat eight times. Change legs to repeat on other side, then place the weights on the mat and perform a Sun Salutation vinyasa.
Step 5
Fold forward into a Forward Fold pose, pick up the 5-lb. weights, and lift your spine halfway up into a Half Forward Fold. Engaging your abdominals and keeping your legs straight, pull your elbows slightly higher than your spine and perform eight triceps kickbacks, working both arms at once. Fold forward fully and set the weights back on the mat, transitioning into your next Sun Salutation vinyasa.
Step 6
Push back into Child's Pose, taking 10 deep breaths before sitting upright and finishing your practice.
Tips and Warnings
- Use heavier or lighter weights as desired, according to your strength training experience. Follow yoga breathing principles with each strength training repetition, moving with the breath. Only perform as many repetitions as you can while still maintaining good yoga pose alignment.
- Stop exercising immediately if you feel dizzy, lightheaded, nauseated, or experience sharp pain. Sore muscles may be possible within 48 hours after exercise.
Things You'll Need
- Yoga mat
- Two 5-lb. dumbbells
- Two 8-lb. dumbbells
- Music
References
- "The Strength Training Workout Encyclopedia"; Tom Kelso; 2009
- "YES Training DVD"; Linda Freeman; 2005
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