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A Well Rounded Fitness Program Will Benefit Your Yoga Practice

Many people who exercise regularly add yoga to their exercise routine for flexibility benefits. I am adding more exercise routines that will benefit my yoga practice. It may sound counterintuitive, but Pilates core strengthening helps in every yoga pose. Strength training helps with the strength needed to hold yoga poses, and cardio increases lung capacity and keeps your heart strong. A well-rounded fitness routine is a good idea to keep your body in balance and keep improving your yoga practice.

During any yoga practice there is always something you should be doing with your core; pulling it in, activating it in poses that help with balance, etc. Pilates is about strengthening the core along with the rest of the body and adding some flexibility. Practicing Pilates exercises adds flexibility. It’s similar to yoga in that you connect your breath with your movements. Since teaching yoga is my passion, I am biased in my belief that yoga has the greater benefit of flexibility. Pilates, on the other hand, has a greater core strength benefit because people in yoga practice a few poses to strengthen the core, but rarely do the entire core yoga practice.

Joseph Pilates studied various exercise practices including yoga. Pilates taught that functional exercise will improve posture and physical fitness. His exercises aimed to keep the mind, body and spirit in balance. With physically fit bodies, we can live with ease and enjoy life. So, as you can see, there are many similarities between yoga and pilates: Increased strength, flexibility, use of breathing exercises, and mind-body connection.

One benefits the other when practiced regularly. I teach many mixed yoga and pilates classes and run them separately. Both are beneficial; they’re just in larger batches when you make them separately.

Bodyweight exercises bring a number of new benefits to your yoga practice. Strengthening your legs helps you hold poses a little longer. Standing poses require some leg strength, and that strength will increase through yoga practice itself, but if you can strengthen in addition to your yoga practice, you’re ahead of the curve.

Upper body strength training helps with those plank (push up) positions and all positions that strengthen the shoulders and upper back. If you’re not strong enough to hold yourself in a high squat, you can always use your knees for support, but if you can strengthen your upper body with strength training, your strength gains will be faster.

When I teach power yoga, I have a series of positions that take you from an overhead pushup position (plank position) to a low pushup position where you hold your body straight a few inches off the floor. Then you get into upward dog and back into a low squat. It’s a fantastic move to strengthen your shoulders and core, but you need some strength to do it. It requires both upper body strength and core strength. Of course, any yoga pose can be modified and you can gain strength by doing knee exercises, but again, if you draw strength from other activities, your overall gains will be faster.

Cardiovascular work increases lung capacity. If a sedentary person tried to sprint at full speed for a mile, the first problem would be that they would not be able to breathe. Someone who does some cardio regularly will have a better chance of running a mile. Increased lung capacity is another benefit of yoga, but again, if we do cardio regularly, the gains will be faster.

So how often should we each do it? Strength training should be 2-3 times a week for 30-45 minutes. You want to work all muscle groups, starting with the larger muscle groups and working your way down to the smaller ones. Chest, back, and legs should come first, followed by shoulders, biceps, and triceps. You can use any weight machine, weight machines in the gym, free weights (dumbbells) or resistance bands. Consult someone certified in strength training or research which exercises to start with. Just please be safe.

Pilates can be practiced at home with the many DVDs available or at a gym or Pilates studio. You can achieve great results by exercising 2-3 times a week for 30-60 minutes.

Cardiovascular exercise can be done outside, i.e. walking, jogging or cycling. If the weather is bad, they can be completed indoors on a treadmill, cross trainer or stationary bike. Dancing, skating and playing soccer with the kids are also good forms of cardiovascular exercise. You want to focus on the increased heart rate and mild shortness of breath; Slightly out of breath, which means you be able to say the sentence during the activity.

Interval training is another great way to build airway health and lung capacity. If you’re walking, you want to bring a way to keep track of time. You could walk slowly for a few minutes, then walk briskly, then slowly again, etc. If you are more fit, you can walk and run intervals, run and sprint, etc. You get the idea. You want to raise your heart rate and then lower it a bit, then come back and continue that way. Cardiovascular exercise is recommended for 30-60 minutes a day.

It sounds like a lot of exercise, but an example of a weekly schedule might be:

2 days of strength training for 30 minutes.

2 days of Pilates exercises for 30-60 minutes.

3-5 days of yoga for 45-60 minutes.

Add 30 minutes of cardiovascular exercise to each day.

You don’t have to do everything at once, break it up if you only have 20-30 minutes at a time to exercise. Make a commitment to better balanced physical fitness.

You’re looking at an hour a day to improve your fitness, increase your airway health and lung capacity, and increase your overall sense of well-being – physically and mentally.

Have fun!

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