Yoga for Strength

Intro

Yoga can be an excellent complement to a strength-focused workout program. It enhances flexibility, mobility, and recovery while promoting body awareness and breath control. Since many strength athletes have tight muscles due to heavy lifting, incorporating yoga can help prevent injuries and improve movement efficiency.

Safety

• Always perform yoga movements after your strength workout to avoid interfering with muscle performance.
• Move slowly and with control, focusing on proper form and breathing.
• Avoid forcing stretches—work within your flexibility limits.
• Hold poses for 20-60 seconds and breathe deeply.
• If you have any injuries, modify or skip poses as needed.

NOTE: If you are unsure about any exercise, speak to a fitness professional for guidance.

Workout Plan

How to Perform the Routine

1. Perform each movement in sequence, holding each pose for the recommended duration.

2. Breathe deeply through your nose, maintaining relaxation throughout the stretches.

3. Aim for 10-15 minutes of yoga post-workout.

Post-Workout Yoga Flow for Strength Training

1. Downward-Facing Dog 

• Benefits: Stretches hamstrings, calves, shoulders, and spine.
• How to: Start in a push-up position, lift your hips upward, and press heels towards the ground. Keep your back straight and relax your neck.

2. Low Lunge with a Twist 

• Benefits: Opens hip flexors, stretches the quads, and improves spinal rotation.
• How to: Step one foot forward into a lunge, place the opposite elbow outside the knee, and twist towards the front leg.

3. Pigeon Pose 

• Benefits: Deep hip opener, helps alleviate tight glutes and hip flexors.
• How to: Bring one shin forward, extend the opposite leg behind you, and fold forward to deepen the stretch.

4. Seated Forward Fold

• Benefits: Stretches hamstrings, calves, and lower back.
• How to: Sit with legs extended, reach forward, and hinge at the hips while keeping the spine long.

5. Reclining Spinal Twist 

• Benefits: Stretches the lower back, hips, and shoulders while promoting spinal mobility.
• How to: Lie on your back, bend one knee, and twist it across your body while keeping shoulders grounded.

6. Legs-Up-the-Wall Pose 

• Benefits: Reduces swelling in legs, aids recovery, and promotes relaxation.
• How to: Lie on your back and rest your legs against a wall, keeping them straight.

Benefits of Cross-Training with Yoga

1. Improved Flexibility & Mobility – Helps release tight muscles from weightlifting.

2. Enhanced Recovery – Supports circulation and reduces post-workout soreness.

3. Better Movement Mechanics – Encourages body awareness and joint stability.

4. Reduced Injury Risk – Addresses muscular imbalances and improves tissue resilience.

5. Mental Relaxation – Promotes mindfulness and reduces workout-related stress.

Incorporate this yoga flow 3-4 times per week after your strength training sessions to maximize performance and recovery. Namaste!

Please Note: The information provided in this article are the opinions and professional experience of the author and not all activities are recommended for the beginner or participants with underlying health conditions. Before following any advice or starting any fitness, health and wellbeing journey please consult with an Allied Health Professional and / or General Practitioner.

• Bio

Steve Irwin

Steve has spent the last 20 years in the Australian Fitness Industry as a Group Fitness Instructor, 1-1 Coach, State Manager, Business Owner and is currently an Educator for the Australian Institute of Fitness. A lifelong fitness enthusiast he started his working life in the Military which guided him into the fitness industry where his passion for helping others on their health and fitness journey has been realised. Steve believes that for anyone thinking about getting fit or healthy they should “just get started” as “doing something is better than doing nothing”.