Yoga and weightlifting may seem like two opposite ends of the exercise spectrum, but they are actually very complimentary to each other.
(Photo by Elena Kloppenburg on Unsplash)
Weight training increases muscle mass, which also tends to shorten and/or tighten muscle fibers. This leads to a decrease in general range of motion. Yoga stretches those muscle fibers out, giving back some range of motion.
Generally, after a good weight training session, there will be muscle soreness, due to the build up of lactic acid in the muscles. Similar to foam rolling (but much less painful), yoga stretches and flows release the lactic acid build up and will cut down on both the intensity and the duration of muscle soreness.
Some weightlifters and powerlifters really push their bodies to the limit, with weights that may seem just impossible to lift. In these moments, breath control can help with focus, as well as pushing through to complete the lift. Most yoga classes, even the most beginner level, have some breath work included. Vinyasa yoga, which primarily focuses on connecting breath with movement, is a great option for those looking to dial in on their breath control.
Rest and recovery days are just as important as active exercise days. When weight training, you are creating microtears in the muscle fibers, which causes the muscles to then repair themselves and replace the torn fibers with bigger/stronger fibers. However, if the muscles are not allowed to rest, they are not able to repair themselves. For many people, however, weight training isn't just about getting bigger muscles - it is part of their routine, their happy place, and is beneficial for their mental health. Hatha yoga or restorative yoga would be great options for a rest day, as they are more passive flows, that will still allow for movement, yet also allow for muscle recovery.
A few poses recommended for weightlifters to incorporate into their routine are:
Chair Pose
Downward Facing Dog
Upward Facing Dog
Lizard
Crescent Lunge
Pyramid
Cow Face Pose
The compliment of yoga to weightlifting isn't one-sided, however. Yogis can also benefit from incorporating some weight training into their routine.
Yoga utilizes almost all of the muscles during the course of a class, and some poses can feel like they use all the muscles in your body in just the one pose (talking about you, Tree Pose)! By building your muscle mass, holding some of those more challenging poses will become easier.
Generally, I incorporate weight training into my routine 3 times per week, for about 30 minutes each session. The majority of my weight training is done with dumb bells and kettle bells, which allows me to do it at home. Others I know enjoy the atmosphere and variety of equipment that a gym offers. Where you train isn't as important as being comfortable, and safe, while training.
-Charlene
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