STRENGTH FOR YOGIS
On paper lifting dumbbells and downward dog may be considered chalk and cheese, but it in fact yoga and strength training complement each other more than you might think. Flexibility without strength can be dangerous, but so can strength without flexibility.
Benefits of Strength Training for Yogis
Head of Fitness, Evelyn Joyce explains why its beneficial to supplement your yoga practice with strength training and the wider benefits of adding resistance to your practice:
Supports Flexible Joints and Reduces Injury Risk:
Strength training builds strength and muscle awareness around the joints. This helps to find a balance between strength and flexibility in yoga poses, and an increase level of control when moving between different positions.
Helps Maintain Muscle Mass as we Age:
Age-related muscle loss, called sarcopenia, is a natural part of ageing. After age 30, you begin to lose as much as 3% to 5% per decade. But you are not helpless to stop it, and it's never too late to add weight to your training to build and maintain muscle mass. This is particularly important for women who are more at risk of osteoporosis (a health condition that weakens bones)- strong muscles lead to strong bones, and strong bones can help minimise the risk of fracture.
Develops Fast Twitch Fibres:
We have two different kinds of muscle fibres, slow- and fast-twitch. Yoga develops more of the slow-twitch fibres giving us greater endurance, whereas strength training develops more of the fast-twitch fibres, making us more powerful and faster. As it with everything, its good to have a balance of both!
It Boots your Metabolism:
Strength training increases your muscle mass, which in turn increases your metabolism. Estimates suggest that every pound of muscle burns roughly six calories per day at rest, approximately three times as many calories as a pound of fat, which burns roughly two calories per day.
Helps Progress your Yoga Practice:
From arm balances to headstands building strength will enable you to attempt more challenging postures safely. Although yoga is a great workout, there are two motions, in particular, that it lacks. It is important to incorporate these activities to reduce injury, aches and pains. These are:
Pulling motions - You may have noticed there are no pulling motions in yoga. Pulling is important to build strength in your shoulders and upper back (particularly important for crow pose, forearm stand, or handstands.
Wrist Strengthening - Our wrists have evolved to grip things, rather than to support ourselves off the ground. Although planks and downward-facing-dogs are a great way to strengthen your wrists, its important to do counter strength exercises that involve flexion (palms face towards you) and griping exercises (e.g. using a dumbbell).
How can you build strength?
Evelyn has designed a ‘Strength for Yogis’ series on the on-demand library. Each week during May, we will be launching a new Strength for Yogis class. The first class is focused on Strength for Stability.
PLUS Evelyn also hosts a weekly strength class, every Friday between 7.30am and 8.00am. If you can’t join live, all classes are available on the on-demand library. You require 2 dumbbells or 2 weighted objects (e.g. cans/ filled water bottles) to take part.
