Good Workouts Combining Strength Training & Yoga

To stay in good health and in good shape, you need to get regular cardiovascular exercise for 30 minutes a day, five times a week. However, you also need at least 20 minutes of strength training twice a week. If you enjoy yoga, you can combine it with strength training to build muscle mass, tone your body and increase your flexibility all at once.

Warrior I

The warrior I pose in yoga helps stretch and strengthen your back, hips, core and thighs. You can increase the strength-building portion of it by adding weights, according to Sherri Baptiste, author of "Yoga With Weights." To do this exercise, stand at the front of a yoga mat with weights in both hands at your hips. Take a large step back with your right foot and lift both arms over your head. Bend your left knee forward slowly. Hold this position for several seconds while breathing slowly. Lower your arms back to your sides and lift your left leg back up. Repeat five more times before pivoting to face the back of the yoga mat with your right leg in front and left leg in back. Repeat five more times, leaning into your right leg.

Warrior II

Warrior II pose stretches your hips and hamstrings and helps open your hips and chest. It can also improve your posture. Stand with your feet spread apart on a yoga mat much wider that hip-width. Turn your right foot to the right and keep your left foot facing forward. With weights in both hands, stretch both arms out to your sides and turn your body so you're facing your right foot. Keep the left leg straight. Open your chest and lean into your right leg, bending your knee until it comes to a 90-degree angle. Hold this position, breathing regularly. Slowly bring your right leg back to a straight position and repeat the exercise on the opposite side.

Triangle

Another yoga pose that can be modified to include a greater strength-training aspect is the triangle. This exercise opens your hips and chest and improves the flexibility of your back. To perform this pose, stand on a yoga mat facing the side. Spread your legs 3 feet apart and turn your right foot toward the right. Put your arms out to the sides with a weight in your left hand. Bend down to the right to touch the floor with your right hand. Point your left hand with the weight up toward the ceiling. Breathe regularly and bend your left arm so the weight comes in toward your chest. Raise the weight again and repeat 10 times. Slowly return to the starting position and repeat on the opposite side.

Plank

The plank pose uses your own body's weight to build strength. You don't have to use hand weights for this exercise, your own body weight is enough. It works to strengthen your arms, shoulders, back and abs. To start, lie on your stomach on the yoga mat. Place your weight on your hands and toes as if you were going to do a pushup. Instead, hold this position for 30 seconds. Don't let your back arch or your belly droop toward the floor. Your body should form a straight line or be stiff like a plank of wood. Slowly come out of the pose and repeat two more times.