With the freedom to do a full body workout at home, why not supplement that workout with appropriate yoga before and after to ensure healthy muscle development? For many people, yoga may seem like an intimidating practice. But combine it with a full body workout, and it can leave you feeling refreshed, relaxed, and revitalized.
Which Yoga is for you?
There are many forms of yoga. For beginners, I always recommend Vinyasa Yoga as the flowing nature means it can take a little less time than Hatha Yoga, and unlike Ashtanga Yoga, you’re allowed to freestyle based on what you feel.
Here are some vinyasa yoga positions and routines which complement our full body workout at home:
yoga … combine it with a full body workout, and it can leave you feeling refreshed, relaxed, and revitalized.
Pre-Workout Vinyasa Yoga
I’m a big believer in doing anything like this to the nth degree and will be outlining very basic yogic poses to do before your workout. As yoga is a practice that includes both mind and body, I believe it’s essential to be mindful of moving your body into each position. Make quiet mental notes to yourself of any strains or difficulties you experience, but don’t judge yourself.
Some ambient music may also aid in this yoga exercise, although it shouldn’t feel distracting.
Sukhasana – Easy Sitting Pose
This meditative position is integral to any yoga routine. Although it looks like simply sitting, try not to force your body into this position; instead, find what’s comfortable for your breathing, with your back straight and your legs resting softly.
During this position, it’s essential to stabilize your breathing by exhaling for longer than you inhale. As you gain experience, such things as mindful meditation or chanting may also help.
This meditation can be as short or as long as you’d like. I often gauge it from how I’m feeling. If I’m particularly perturbed, I will sit and meditate for as long as 5 minutes before moving on.
As yoga is a practice that includes both mind and body, I believe it’s essential to be mindful of moving your body into each position.port.
Balasana – Child’s Pose
Balsana is another integral position to beginning any yoga routine. Move from the sitting pose to kneeling, lower yourself, so you’re sitting on your heels with your knees as wide as your hips. Rest your torso between your thighs and reach your arms out, placing palms on the floor, with your forehead resting on or hovering lightly over the mat.
This can be a great position to set intentions for your yoga, workout, or even your day; contemplate what you wish to achieve and envision the steps to make it possible. For this to be worthwhile, you should aim for at least 30 seconds of deep inhalation and exhalation while in this position, and if it feels good, stay there for another couple of minutes. Balasana is also a great position to come back to if you need to rest during any part of your workout.
Adho Mukha Shvanasana – Downward Facing Dog
The final integral position for a pre-workout yoga is the classic down dog pose, this one can take some time to master, and it can be helpful to have someone experienced in yoga help correct you in this pose.
Start on your hands and knees in what’s called the table pose. Place hands flat on the floor directly below shoulders, knees on the floor, and tops of your feet flat on the mat.
From here, tuck your toes under your feet, exhale. Lift your rear to the ceiling shifting your weight from your arms to your legs. Your heels should be reaching for the mat, although they don’t need to be touching. Your head should be hanging between your arms, fingers outstretched on the mat, and you can arch your back slightly inward.
Once you’re comfortable in this position, you can enhance the stretch by lowering your heels to the ground one at a time. This position is beneficial before cardio workouts. Don’t worry about how long you stay in this position at first. It will become much easier with practice.
Surya Namaskar – Sun Salutations
Sun salutations lie at the heart of Vinyasa flow yoga and are the perfect way to start practicing yoga and perfectly compliment a full body workout at home. They’re also frequently used at the beginning of commercial yoga classes, so learning this one before you sign up can give you a boost of confidence.
There are many different ways one can learn sun salutations, and it all depends on how you learn and what medium you can focus on best. Many people use YouTube to learn such flows.
I’m personally a big fan of Yoga With Adrienne, and she has two different sun salutations you can practice with her. Otherwise, you may prefer to read something like this, which has detailed instructions with pictures. Perhaps investing in an app like Down Dog, which has this flow and many more, will help.
As the name suggests, this flow is practiced repeatedly, although first attempts can be kept to single flows while getting posture, breathing, and movement right.
Depending on the intensity of your full body workout at home, you may want to start by simply doing the pre-workout yoga in reverse. Otherwise, this pose can be great by itself.
Viparita Karani – Legs-Up-The-Wall Pose
Although this is typically a Hatha Yoga position, doing this pose directly after your workout can be incredibly refreshing and relaxing.
You should only try the supported version of this pose initially. Getting blankets or pillows ready to support your lower back will help, especially if you have any back problems.
Begin by setting up any pillows or blankets for support and lay down, comfortably move closer to the wall and start walking your feet up until your feet are pointed directly up from your hips, and your legs are straight. Adjust yourself to make this pose as comfortable as possible, and focus on your breathing as you relax into this position. You may find this quite difficult at first, although in time you’ll find that you can stay in this position for up to 10 or even 15 minutes.
The implementation of yoga with your full body workout at home can change your physique and your outlook on life.
Engulfing yourself in the culture around traditional and modern yoga has empowered millions worldwide, and I hope it empowers you too.