I'm a personal trainer who loves yoga — these are the 3 moves I stole to build my upper body and core without weights
I love yoga, and not only has weightlifting improved my ability in the yoga studio, but my yoga practice itself has actually improved my efforts in the gym.
Yoga doesn't just build mobility and flexibility (which is great for your range of motion during lifts, by the way); it also improves your functional strength.
Plus, yoga routines strengthen your core muscles, relying on them for stability during balances and more advanced postures, so you can harness core power, as well as become bendier on your mat and in daily life.
When I fancy rolling out one of the best yoga mats for my home practice, I sometimes take yoga poses and incorporate them into a short bodyweight strengthening routine.
These moves only take a short time to do, and I swear by them as a keen yogi and weightlifter for maintaining strength and suppleness.
I recommend an exercise mat and a yoga block if you have one. Give these a try, and I also include a routine to help you build some structure into the exercises below.
A post shared by Sam (@sam_stretchstrongco)
A photo posted by on
Two staples in yoga, usually connected by chaturanga. If you suffer from back pain, I would err on the side of caution with this exercise and pop your knees down onto the mat to help protect your lower back as you transition. If you experience pain, stop immediately.
Get instant access to breaking news, the hottest reviews, great deals and helpful tips.
This combo move is full-body and delivers a deep stretch into the back body during downdog and the front body as you flow into updog. Move slowly and with control.
Known as Utthita Parsvakonasana, the extended side angle posture strengthens your legs and core while opening up your hips and stretching the side body, hamstrings and spine.
Over time, practicing holding this pose can also build balance and stability as you create a long line from ankle to fingertip.
For an added challenge, see if you can extend both arms into the air. This challenges your oblique muscles that run down your waist while improving your isometric core strength.
Learning how to do dolphin pose will do wonders for your upper body and shoulder strength; it's also a test of back body mobility, especially for the shoulders and hamstrings. Focus on drawing your heels down toward the mat and lifting your hips high.
Check out the video above for the transitions to make this routine flow.
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