I have been going to the gym since I was a teen, but the constant muscle soreness and “rest day” encouraged me to get into yoga. At first, I would think that weight training goes against what the zen and calmness yoga is all about. I started doing yoga more often and began to skip my gym visits. But soon I figure the strength lacking in my body was hindering my physical growth to advance the yoga practice.
So why not incorporating weight training and yoga to make my routine more effective?
Strength and flexibility
Explosiveness and endurance
Training and restoration
Here are the basic recommendations to start combining the two.
- Set your weight training schedule with a specific muscle groups you wish to target (arms, abs, or legs)
- Determine the type of yoga that suits your body requirements (Hatha, Vinyasa, Ashtanga, Restorative, Relaxing and Stretching, Aerial, or Wall Rope Yoga)
Here’s a sample practice schedule:
Monday: 30 minutes weights on upper body (chest, shoulders, arms, back) followed by a core yoga class
Tuesday: Ashtanga Primary Series
Wednesday: 30 minutes weights on lower body (hamstrings, glutes, quad…) followed by 10-15 minute of HIIT (sprints)
Thursday: 30 minutes weights on upper body followed by 30-60 minute Hatha or Restorative and Stretching flow
Friday: 40 minutes weights on lower body and cardio (burpees, forward lunges, jump squats etc)
Saturday: 60-90 minute Vinyasa yoga class
Sunday: Rest day! A meditation practice early in the morning or before bed
How is it helping towards my goals?
Handstand, increased range of motion to target unused muscle group, a more pleasant recovery (you all know the feeling when you walk like a penguin after leg days!). I will be sharing my performance pictures on my Instagram so follow me if you wanna see my progress!