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Weightlifting is one of the best ways to gain strength, but consistent heavy lifting can put a strain on your muscles and reduce your overall range of motion. To combat the strain that strength training puts on your body, stretching is key.
Yoga is an exercise that lends itself well to a training schedule because it allows you to build your flexibility. In turn, this increased flexibility will make weightlifting easier and reduce the chance of injury. Yoga also improves coordination and balance, both important to maintaining proper form when lifting weights.
The following yoga poses can complement your strength training by stretching the muscles, increasing mobility, and improving balance.
Starting on your hands and knees, spread your fingers wide and tuck your toes under. Draw your hips toward the ceiling as you exhale. Feel free to pedal your feet as you stretch out your arms and legs in this core yoga pose. Downward dog will lengthen the entire spine while strengthening your legs and arms.
You can get into half pigeon pose from downward dog by lifting the left leg and bringing it forward to your chest. Place the left knee down on the mat next to your left wrist. Reach your right leg behind you on the mat. Hold this yoga pose for two minutes before squats to release tight hips. Then make sure to repeat on the other side. Offering a deep glute and hip stretch, half pigeon is perfect for preparing for a heavy leg day.
Half Pigeon Pose
Start by laying face down on your mat. Place your palms on the mat next to your chest, while pressing the tops of your feet down onto the mat, and inhale as you lift your torso off the mat. Wonderful for stretching the back and chest, cobra pose will open up your chest and help relieve any shoulder pain caused by weightlifting. It can also be done before a workout to prevent injury from lifting heavy weights.
Start out in downward facing dog and step your right foot forward between your hands. Taking time to ensure your right knee is stacked over your right heel, ground through the feet. Then sweep your arms up. Repeat on the other side. Crescent lunge promotes stability and balance while strengthening the legs and arms.
Begin extended triangle pose while standing, with your feet about 3 or 4 feet apart. Lift your arms so they are parallel with the floor and turn your left foot 90 degrees so the toes point to the top of your mat. Then reach with your left arm and lower to meet your ankle, shin, or a block. Repeat with the right side. Engaging all parts of the body, extended triangle pose is great for building balance and stretching the hips, thighs, shoulders, and chest.
Extended Triangle Pose
Yoga is a great companion for weightlifting because it improves flexibility, which helps with core strength and technique. As you incorporate yoga into your exercise routine you'll notice increased coordination and balance, both important when executing difficult moves without compromising form or risking injury.
By Mila Meldosian; All Rights Reserved @2021
