Yoga can be a beautiful, challenging practise; both mentally and physically. Western practises of yoga include, but are not limited to, Hatha, Yin, Bikram, Vinyasa (Flow), Ashtanga (Power). The many benefits gained from consistent yoga practise can be the perfect compliment to the different activities that are a part of your lifestyle.
Weight training, a variety of strength training, uses weights (i.e. dumbbells, barbells) to strengthen the muscles. The stress put on your muscles through weight training eventually allows your muscles to adapt, therefore making you stronger. The benefits of weight training include, but are not limited to, muscle strength, muscle endurance and improved muscle tone.
Weight training has been part of my workout routine for the past year. And although I have only been practising yoga for 2 short months I am already reaping the many benefits yoga has bestowed on my weight training routine.
1) Posture: position of the spine
The backbone is extremely vital to human well-being. Not only does the spine protect the central nervous system but also acts as a support to many muscles and organs. Yoga emphasizes the importance of the human backbone by not only strengthening the spine but lightly stretching it. It is easy to forget the significance of a strong spine during weight training. Bad posture while weight training can cause serious injury and decrease the benefits your body derives during weight training. The yoga studio should not be the only place where you practise good posture.
2) Body Awareness: letting go of unnecessary tension
In yoga it is easy to hold tension in places where it is unnecessary and avoidable. Holding an awkward tension in your jaw, shoulders, or anywhere it is not needed can actually afflict the posture or pose you are trying to hold. It is only necessary to keep stress in the areas being worked. This completely applies to weight training. An awkward tension being held in your neck, jaw or anywhere else can take away from the exercise you are performing. Become aware of any muscle tension that isn’t associated to the muscle you are trying to work. For example, if you are attempting bent-row dumbbell rows, keep the tension in your back and arm and not on the leg or knee that is supporting you. Let you face, jaw or tongue be soft.
3) Focus on your own capability – be self focused not self conscious
If others are weight training around you, focus on yourself. You hold your own capabilities. In yoga, just because the person in front of you extends their leg higher in dancer’s pose does not mean that your practise is any less valid. Everyone has their own beginning and their own practise. Time should be spent exploring what you can do instead of comparing yourself to the people around you. That being said, believe in your capability. Don’t push yourself to injury but stepping outside of your comfort zone can help you achieve what you didn’t think was possible.
4) A sense of community
One of my favourite aspects of yoga is the strong energy and community among the people that are practising. Initially I didn’t think that weight training could also have a sense of community. However, community is really there. Everyone around you is dedicating a portion of there day to gain some sort of benefit to achieve a common goal.
5) Moment of rest are just as important as moments of movement
Savasana is easily the most favoured pose in yoga. Savasana relaxes the body and relieves stress. Relaxing the body is just as important as moments of stress. Moments of rest between sets during weight training is essential inorder to not fatigue your muscles. It is just as important to allow time between training the same muscle group. Experts say 2-3 days would suffice to allow your muscles to repair. For example, it wouldn’t be wise to train your quadriceps two days in a row. Just as savasana relieves stress, giving your muscles time to rest allow them to repair and become stronger.
6) Not everyday is the same
Some days when I practise yoga my balance is flawless, other days it could use some work. Other factors could be the cause of this, such as a specific thing I ate, the amount of rest I’ve had, or internal stress, etc. This also applies to weight training. Not everyday is going to be the same. You may be able to lift more or less, longer or shorter depending on other factors. And this is okay. Work to your best ability and accept your body for what it can do in that moment.