Yoga And Strength Training: Active Recovery For Lifters

Yoga and Strength Training

Yoga and Strength Training

Yoga can be used for anybody who does strength training

Yoga is something many people are hesitant to try, but actually is really beneficial to anyone who does strength training, or any kind of workout!

Use yoga on active rest days or after your training session.

The purpose of incorporating several yoga poses includes gaining strength and increasing performance.

Practice them after your training sessions so that your body has at least 24 hours to recover from the poses.

Yoga Is Restorative

It is a very intense physical practice, your body especially your nervous system, needs time to recover from it.

Here are some basic positions that you can add slowly into your pre-existing workout routine!

10 Essential Yoga Poses And Their Benefits


Aids in developing and slowly deepening the hip hinge movement pattern.

Extended Side Angle

-Increases Mobility in hip flexion, abduction, and external rotation.

-Lengthening Lats.


Downward Dog

-Lengthens and mobilizes the entire superficial back line while decompressing spine.

-Benefits ankle mobility and Achilles tendon.

Low Pyramid

IT band and hamstrings.

Warrior 1

-Thoracic extensions coupled with shoulder and hip flexion.

-Direct application for the front squat.

Lunge Variation

-Lengthens Side of Waist and Psoas.

-Awesome Pose for anyone who sits more than two hours in a day.

Low Lunge With Quad Stretch Variation

-Lengthens quadriceps while assisting deep knee flexion.

-Thoracic rotation is improved.


Facilities a much deeper hip opening.

-Helps to alleviate low back pain.


-Stretches butt muscles.

-Amazing recovery tool after sessions with a high volume of hip-hinging movements.

Reclined Spinal Twist

-Deep thoracic rotation while calming the central nervous system.

There are two easy ways to implement yoga into your strength training routines!

The first method simply adds an a full day of yoga into your routine


Method #1

Add one full day of yoga to your week!

So by doing this your allowing your body to relax and focusing on flexibility in your joints and muscles!

Add in 15 minutes of practice after training sessions.

Pick just a few poses everyday.

Focus just on the basic ten poses.

*Replace your workout for the day with practice.

**Method 2 takes a different approach! It allows you to lower your intensity, for 3 months, and adding two days of stretching and practice.**

Method #2

For 12 weeks, lower your intensity in your workouts!

Only 2 days per week to your normal strength routine!

It will consist of a short-duration total-body workout!

This will consist of a lighter than usual intensity utilizing exercises such as deadlifts, Olympic lifts, and Turkish get ups.

You should aim to practice five days a week, four days of just yoga, and one day of yoga combined with your strength training.

This method will push your body in ways to really help relax you, and you will start to see your flexibility get better!

*Don’t be scared the first four weeks, you’ll probably feel like your body is getting weaker, or not making any strength gains.

If you commit to twelve weeks and then go back to method #1 it will be a good slow adjustment to your body!

And then slowly integrating yoga while adding intensity in strength to your current program!

Some benefits from strength training and flexibility

Promotes positive hip hinge movement!

Hip hinge movement is a pattern of flexion and extension through your hip!

This movement pattern is really important for runners, hikers, and people who do cross fit too!

Proper hip hinge movement decreases the chances of injury, which is very important to someone who is an athlete or has a rigorous strength training routine!

Yoga focuses on your knees, ankles, and hips!

It helps strengthen and loosen the hip joints, but also promotes your hip hinge movement, which carries over in all other movements!

Yoga improves flexibility.

It focuses on loosening our muscles.

We should hold poses for several rounds of breath to create a deep connection to the muscle tissue, which helps it, relax and stretch.

According to several studies taken on people who added yoga into their workouts, they noticed a 35% increase in their flexibility after only 8 weeks of regular consistent yoga.


Yoga Pose

Benefits of Yoga

-Provides strength training

-Is definitely not a passive sport! Each pose is aimed at targeted spots in the body

-Promotes good posture

-Improves heart, lymphatic and mental health

Two methods to adding yoga into your strength-training workout!

Method 1 is starting to add just a full day!

So you’re still able to keep your strength training and cardio workout, but adding a day of yoga.

This will help your body recover, and helps with flexibility in your muscles and joints!

Method 2 is lowering the impact in your workouts!

This method adds yoga during the days your have your strength workouts.

This method happens over a 12-week period, and allows for a continuing focus on your flexibility and practice!

It’s best to start out with the ten poses listed above!

These poses are good for beginners, and are a great addition to any strength routine!

So decide what is best for you and your current routine!

So add even a day of yoga to your workout!

Yoga will help build strength but also work on flexibility!

And there are so many benefits from yoga!

*Don’t forget it helps with any hip hinge movement, which is great for anyone who does strength workouts, or athletes!

It has so many benefits to it, from strength and flexibility!

Everyone can benefit even from one hour of practice!

Get out there and start practicing!

And don’t forget have fun with it!

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