What you might not realize, however, is that yoga is also a style of bodyweight training that I practice regularly. That’s right, when you get down to it, yoga is simply another form of bodyweight training. It’s a great way to build strength, improve flexibility and perhaps more importantly, increase your body awareness.
Here are some yoga basics that can help with your strength training:
Chair Pose (Utkatasana) – The chair pose is basically a squat. While keeping your chest up and your shoulder blades retracted, you reach your arms into the air and sit back from your hips until the tops of your thighs are parallel with the ground. The difference is instead of going up and down for reps, in yoga the objective is simply to hold the chair pose for a given amount of time (or a certain number of breaths).
Chaturanga – Chaturanga is best known as a transitional pose in between the plank and cobra (or updog) poses in a sun salutation (I’ll get to those in a second). It is almost the same as the negative (lowering) phase of a push-up, only the elbows are kept closer to the body and the hips are positioned slightly higher.
Practicing chaturanga is a great way for novices to build towards doing push-ups. It teaches you to control your body while keeping your core muscles engaged on the way down, much in the same way that doing negatives helps when learning to do a pull-up. Chaturanga can also be held isometrically.
Half Monkey Pose – The flat back position in this pose (which has a few different names depending on who you ask) is very similar to the bottom position of a Romanian deadlift. To perform this pose, start in a standing toe touch position, then retract your shoulder blades and flatten your back. It’s a great way to learn what it feels like to bend over from your hips while keeping your vertebrae aligned, like you need to do to properly perform any type of deadlift.
The sun salutation strings several fundamental poses together in a smooth-flowing sequence designed to ease your body into your practice. While the sun salutation is often used as a warm-up in yoga, it can be a good warm-up for any type of workout. Sometimes I like to do them first thing in the morning after I get out of bed. You might even throw one into the middle of your day if you find you’ve been sitting for too long. Anytime is a good time for a sun salutation!
There are an infinite number of variations on the sun salutation, but basic poses such as mountain pose, forward fold, half monkey, downward dog, plank, chaturanga and upward dog (or cobra pose) are typically included.
If you’re curious about yoga practice, I recommend going to a class or, even better, getting one-on-one yoga instruction. There are many subtleties to performing these poses, and there’s no substitute for having a skilled professional there to observe and help you.
Check out the video below to see me doing my morning sun salutation.