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Yoga for Cross-Training

Mar 16, 2011 | By Pam Murphy
Yoga for Cross-Training
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Yoga helps loosen tight, contracted muscles, making it the ideal counterpart to repetitive cardio and weight training. There are a variety of reasons to make yoga a fixture in your exercise regimen. A weekly mind and body workout relieves tension, reduces stress and promotes balance. If you're looking for a workout to rejuvenate your exercise program and motivate you from the inside out, yoga might fit the bill.

Types

Although hatha yoga is the most commonly practiced type in the United States, you may not hear it mentioned in your class or exercise video. Ashtanga, power yoga, Iyengar and Bikram are all forms of hatha yoga. Iyengar yoga stretches muscles throughout your body with a slow, focused workout; poses are held longer while you control your breath and concentrate on form. Ashtanga and power yoga move more quickly and involve fluid movement and controlled breathing. Bikram is practiced in a room heated to 104 degrees and includes a series of 13 standing postures and 13 floor postures. Iyengar is an efficient choice for beginners, but if you're relatively fit, other types may work just as well for you.

Factors

Whether you're a runner, cyclist or a football player, yoga has its advantages as a cross-training exercise. Yoga elongates contracted muscles, relieving soreness and building strength. Yoga forces you to focus on your breath and posture while you hold challenging positions. The discipline required by yoga practice adds to its effectiveness as a cross-training activity. Yoga promotes self-awareness, self-control and a positive self-image, all while improving your physical fitness, stamina and flexibility.

Timing

Once you learn a few basic yoga postures, you can use them anytime you need to relieve stress or muscle tension. However, if you have a particularly challenging workout, yoga makes a good day-after exercise session. The day after a long run, for example, is an ideal time to lengthen leg muscles shortened by an extended state of contraction. You'll cut back your recovery time and lessen the severity of muscle soreness.

Considerations

The frequency of yoga workouts depends on your goals. If you're training for a road race or competitive sports, you may need to focus the majority of your energy on sport-specific workouts. In this case, one to two yoga sessions a week should provide benefits without interfering with your training. If you're just looking to build variety into your general fitness program, you can make 20 to 30 minutes of yoga a once-a-week deal or practice it daily, in addition to your regular routine. Yoga promotes strength, range of motion and a healthy mind-set.

References

Article reviewed by Jay Lawrence Last updated on: Mar 16, 2011

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