Muscles are neurologically primed for stretching between sets. The blood vessels remain open. Nutrients flow in and waste products are channeled out. This provides for quicker recovery and decreased muscle soreness. The muscle sheath also stretches creating space for muscle growth and symmetry.

More About Yoga’s Benefits

The Sanskrit word yoga means to bind or yoke. There are as many varieties of yoga as there are weight lifting techniques. This article focuses on some yoga postures (asanas) that can be combined with your weight routine to “yoke” the benefits of both disciplines.

Let’s look at the major muscles worked in a typical weight-training regimen with a description of the yoga pose that would stretch that muscle group. The poses have been modified from the traditional versions to keep the head above the heart. Hold each pose for 5 full even breaths.

For The Chest

Chair Pose (Utkatasana)

&endash;Bring both arms above head, biceps to ears, palms together—Lean forward placing pinky side of hand chest high on back pad of bench or stable bar—Draw the hips back as if sitting in a chair

Reverse Plank (Purvottanasana)

&endash;Sit on a sturdy bench, place palms on bench with fingertips forward—Walk feet away from bench —Lift hips and lean back—Keep spine elongated and lift sternum

For The Back

Cat Pose (Bidalasana)

&endash;Sit on bench and bend at waist bringing nose toward knees—Wrap arms around back of thighs and arch back like a cat&endash;Pull navel in toward spine—Create space across the back

Half Moon (Ardha Chandrasana)

&endash;Bring arms overhead biceps to ears palms facing inward—Create a “C” shape by tipping torso gently to the left-hold-repeat to the right—Avoid crunching the side waist—Lengthen side body and back

For The Shoulders

Modified Downward Dog (Adho Mukha Svanasana)

&endash;Place hands arms length on a wall or secure bench—Lengthen the spine draw the chest toward the floor —Draw shoulder blades downward away from the ears

Eagle Pose (Garudasana)

&endash;Bend arms to 90° angles—Place left elbow under right wrapping the forearms around each other until palms face inward or touch—Lift elbows upward—Repeat with right elbow under left

For The Thighs, Hamstrings and Buttocks

Kneeling Lunge (Anjaneyasana)

&endash;Bring right foot forward, bend knee to 90° angle—Take left leg back to a lunge with heel lifted—Keep right knee over ankle lifting the left knee away from the floor—Hold-repeat with left leg forward right leg back

Seated Forward Bend (Paschimothanasana)

&endash;Sit with legs extended, feet flexed, legs together—Bring both arms overhead biceps to ears—Elongate spine reaching fingers toward toes—Avoid rounding shoulders

Conclusion

Use your time in the yoga postures to breathe and recover. On your inhale visualize yourself accomplishing your next set of reps with ease and control. On your exhale express gratitude for your strength and ability. Yoga provides balance and variety to weight training. Finalize your workout with a combination of the above stretches.

Deb Christensen is a Certified Recovery Room Nurse (CPAN). She currently works as the RN coordinator of a Chronic Pain Clinic. Deb enjoys sharing her love of fitness. She earned her ACE certification in 1984 and has instructed a variety of fitness classes including; Yoga, Body Sculpt and Cycling. In 2000 she entered the Body for Life contest and finished in the top 6%. Deb loves being fit, cooking healthy, traveling with her husband and spending time with their combined family of 10 kids and 11 grandkids.

You can reach Deb by email at deb@fitnotz.com or on the web at www.fitnotz.com.

Editor’s Note: To read more about Deb Christensen, RN,
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