Yoga and Weights?

  If you have ever tried yoga most of you will have come away with the realization that it is not as easy as it looks.  A practised yogi can sink into Warrior pose and make it look like nothing is happening at all while a newbie would be sweating, grunting, turning red (don’t forget to breathe!) and struggling in general.   It is for this reason I wouldn’t recommend adding any weights to a yoga program if you haven’t got the fundamentals of the poses.  Adding weights can increase your risk of injury and make what is already a difficult physical practise more difficult. 

However, if you are already comfortable with most of the yoga poses and are looking to mix it up a bit and challenge yourself at a new level you may want to think about adding light weights to your practise.  I will emphasize the point that, if done properly, a yoga practise can work all your muscles and tone you from top to bottom and adding weights is not necessary unless, as I said, you want to challenge yourself further.   

Adding weights to your yoga practise can do some of the following:

• engages the body in a new and challenging way
• stabilize your body and encourage you to feel the action of the pose further
• improve your balance, coordination and agility
• improve your mental focus and concentration skills
• increase functional strength and conditioning
• increase muscular endurance

Yoga using weights typically utilizes 1, 3 or maximum up to 5 lb hand held and/or ankle weights. Because the weights are at the end of your limbs and most of your poses are isometric (ie. you hold them for a while) I promise you that this is enough weight for you to be able to feel it by the end of a 1 hour pracitse.  The ankle weights are strapped on, and the hand held weights are gently held. Not every exercise uses both ankle and hand weights at the same time, but some do.  You’ll want to experiment carefully with the different weights, and choose the size that gives you the best workout.

If you are an experienced yogi try the following simple add in’s to these yoga poses.

1. -ankle weights during downward dog (pictured above)
2. -bicep curls and shoulder presses during chair pose
3. -low rows during triangle pose (pictured to the left)

If you want to find out more check out www.ironyoga.com or www.yogawithweights.com for two points of reference.

Christine is a yoga instructor, personal trainer and nutritionist who specializes in weight loss and womens health at Four Forty Fitness for Women in Burlington, Ontario.  Check out the website at www.fourfortyfitness.ca