In addition to a weekly minimum of 1 to 2.5 hours of moderately intense cardiovascular exercise, the American College of Sports Medicine recommends that healthy adults also incorporate some method of strength and flexibility training to maintain or boost overall health. As a physical activity, practicing yoga builds muscular strength and endurance, as well as increasing joint flexibility and stability. Some yoga enthusiasts believe that the two exercise forms are best practiced as complements to each other. Yogi-authors Anthony Carillo in "Iron Yoga," and Sherri Baptiste in "Yoga with Weights," believe that modifying traditional yoga poses by adding hand weights not only enhances the benefits of each asana, but allows for a more streamlined workout for those with limited time to exercise.
Warm up
Step 1
Stand on the yoga mat with your feet a comfortable distance apart, with weights in your hands and hands by your sides.
Step 2
Inhale deeply and slowly into the lower belly, and just as slowly as you exhale.
Step 3
Begin to lift the shoulders slowly up to the ears on an inhalation and lower them slowly as you exhale. Keep the jaw relaxed. Repeat 10 times then place your hands so they rest in the front of your thighs.
Step 4
Inhale, and on the next exhalation, raise your hands off the thighs so they are directly in front of the chest. At the same time, bend your knees, coming into a comfortable squat position.
Step 5
Inhale and lower the arms and straighten your knees. Repeat 10 to 12 times.
Warrior 1 Pose
Step 1
Stand at the top of the yoga mat and take five slow, centering breaths.
Step 2
Place your hands, with the weights on your hips, and step the right foot back between 2.5 and 3 feet, turning the toes out slightly.
Step 3
Align your shoulders over the hips as much as possible. Inhale and raise the arms overhead as you bend the left knee approximately 90 degrees. Keep the knee pointed forward.
Step 4
Exhale and slowly lower the arms to your sides as you straighten the left knee. Repeat five to six times.
Step 5
Place your hands on your hips and pivot your body 180-degrees so that you face the back edge of the mat and your right leg is now in front. Repeat the previous sequence five to six times.
Triangle Pose
Step 1
Stand at the center of the yoga mat, facing one of the sides. Step your legs apart approximately 3 to 3.5 feet, then turn the right foot and knee out 90 degrees.
Step 2
Extend your arms out to the sides until they are parallel to the floor and inhale.
Step 3
Exhale and bend your torso to the right so that the right hand lowers toward the floor. Inhale and extend the left hand upward.
Step 4
Exhale and flex the left elbow so the weight comes near the chest. Inhale and extend the arm. Repeat eight to 10 times.
Step 5
Inhale and raise the torso, then pivot the feet the opposite direction. Repeat the previous sequence.
Tips and Warnings
- It's important to move the weights in a smooth, comfortable manner. If a certain weight feels uncomfortable or too taxing, try a lighter weight
- Consult your health care provider before beginning any new physical activity.
Things You'll Need
- Yoga mat
- 1, 3 or 5 lb. hand weights
References
- American College of Sports Medicine: Guidelines for Healthy Adults
- "Iron Yoga;" Anthony Carillo; 2005
- "Yoga with Weights;" Sherri Baptiste; 2006
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