Hi
What sort of other exercise do you do, and would recommend to complement/improve yoga?
Many thanks.
I do weights and cycling. I’m not sure about cycling, but I have a feeling that weights training improved my practice. Especially with respect to shoulders and upper back strength which is very useful in all arm balancing asanas (and all asanas and transitions when body is supported by arms and shoulders).
Maybe its about specialization? I mean, if during your practice you do bakasana for 5 sec, its just 5 sec a day. And if you would do gym training of this muscle group you can extend this to 15min of strong engagement. I imagine our body will have greater incentive to respond in adaptation and development of strength (which later on would be sustained by asana practice, but I’m not sure of this, maybe it requires equally strong stimulus to sustain…).
Well, I am out of practice right now due to an injury but I have found that pilates was a nice complement to asana practice. I can tell you what didn’t help my practice and that was running. I found that it made my hamstrings way too tight.
Trivia,
Are you asking about Yoga or about asana?
[QUOTE=InnerAthlete;66026]Trivia,
Are you asking about Yoga or about asana?[/QUOTE]
About yoga. For example, I’ve noticed that my breathing is getting steadier and deeper when I regularly swim, and that I can meditate for longer when my core is strong due to pilates, etc.
So I am looking for the most efficient type of exercises which would benefit my yoga.
(I am seriously unsporty, and ‘hate’ normal exercise, so I am not too keen spend unnecessary time on this.)
Cheers Pawel and a.mi for the replies.
Spee walking goes excellent with yoga. you can also add weight training to see amazing results. just listen to your body. That is the key.
I’m an advocate of weight training for yoga. As long as the ego doesn’t get too involved of course. (no meatheads, “t-shirt” bobybuilding etc.)
I’ve done yoga both with and without weights and certainly some poses are definitely better and easier with shoulder/tricep/back strength that comes with some weight training.
Of course you can build up strength with just yoga alone but I’d venture to say that results would be easier with some moderate weight training. I’d also guess that if one is carrying extra weight on his/her frame weight training becomes even more important for 2 reasons:
- helps to preform asanas better
- can help to build lean body mass to better get down to a more healthy weight as muscle tissue burns more calories than adipose tissue
Lastly – everyone can benefit from even moderate weight training - just day to day, around the house activities become easier, bone density increases, there’s really many reasons for even moderate weight training for all ages and types
and of course the other limbs of yoga can also help to mentally provide strength and understand and connect with your true inner self so as to help along the path of total fitness and well being.
[QUOTE=trivia;65970]Hi
What sort of other exercise do you do, and would recommend to complement/improve yoga?
Many thanks.[/QUOTE]
yoga:)
Trivia,
BTW, Asana refers to the physical practice of yoga. The term “yoga” is more encompassing referring to both spiritual and physical practice.
Based on your question, it seems clear that you are referring to cross-training for yoga asana. Pilates is excellent as it will help you improve your core muscles while helping with flexibility as well. I also like Tai Chi because it is also a mindful practice that improves balance.
I still mountain bike and kiteboard from time to time. Not because they help my yoga (they don’t, both tighten up my hamstrings and IT band). I do them because I love those sports.
Weight training can be good if your focus is on improving muscles specifically related to your yoga practice, not building bulk.
swimming is the best, i think because it really does incorporate what you learn from yoga in terms of breathe. not quite sure if weight training is necessary, unless it is light weight, since bulkiness is not necessary. having said that, i like weight training. but also rock climbing seems to benefit alot from yoga, and in a round about way yoga benefits from rock climbing for me because it puts into action alot of the instructions i’ve learned from yoga. that and yoga totally relaxes your muscles and everything else all around which in turn encourages ease in bouldering and other physical activities
Hi
Thank you for the answers.
Now I am wondering how a reasonable training plan would look like.
What do you think about the following:
-
3 x yoga classes a week.
(I am a yoga beginner, so still have to take classes. My aim is to do 6 yoga/week when I know how to do the asanas properly for home use.) -
2 days cardio
(swimming or running, as I can’t cycle where I am) -
2 x pilates/strength training
-
I am also thinking about 1x week bikram yoga to have a good sweat.
Does this training plan sound fine or should I do more strength, cardio? Yoga and strenght training on the same day? Or is it better to combine this with some cardio?
Hi Trivia,
Great plan - congratulations of health if you are able to pull this off! Could you write a bit about your goals? Are they general or you have something specific in mind?
Why did you put pilates/strength as one item? By strength you mean endurance or “explosive” strength? If the latter, pilates would be redundant with asana practice. I think asanas are more than enough to train endurance but not so good in terms of explosive strength.
[QUOTE=Pawel;66146]Hi Trivia,
Great plan - congratulations of health if you are able to pull this off! Could you write a bit about your goals? Are they general or you have something specific in mind?
Why did you put pilates/strength as one item? By strength you mean endurance or “explosive” strength? If the latter, pilates would be redundant with asana practice. I think asanas are more than enough to train endurance but not so good in terms of explosive strength.[/QUOTE]
Hi Pawel
I don’t have any specific goal… just in general I would like to get healthier, and I noticed my age is catching up so I am having some aches and ailments one day here, the other day there… :rolleyes:
I put Pilates and Strength training (weight lifting/gym machine, therabands etc.) together, as I consider pilates as a resistance training too, or as you said ‘explosive strength’.
Hi Trivia,
I would recommend you to find some kind of goal - to make your practice more sustainable. I’m sure you know how our motivation fades after some time. If you have a goal its better - its more difficult to abandon practice on days you “don’t feel like it” (and usually it happens that on those days practice is the best).
Regarding pilates and weight lifting - I think its different type of strength you are training due to aiming either fast or slow twitching muscles. Fast twitching fibers are best trained when they experience great burden for short period of time. And slow twitching when burden is low but long. I took few pilates classes and found its mostly exercising slow twitching fibers (and as I’m more fast twitching type after those classes I didn’t feel “worked out” too much).
[QUOTE=Pawel;66193]Regarding pilates and weight lifting - I think its different type of strength you are training due to aiming either fast or slow twitching muscles. Fast twitching fibers are best trained when they experience great burden for short period of time. And slow twitching when burden is low but long. I took few pilates classes and found its mostly exercising slow twitching fibers (and as I’m more fast twitching type after those classes I didn’t feel “worked out” too much).[/QUOTE]
Hi Pawel
Was this a pilates mat class? Have you tried yet pilates equipment class… that’s quite challenging and will make you feel having worked out properly.
[QUOTE=Pawel;66193]
I would recommend you to find some kind of goal - to make your practice more sustainable. I’m sure you know how our motivation fades after some time. If you have a goal its better[/QUOTE]
Yoga makes me feel better, more relaxed, focused and gives me energy, that’s my goal/motivation at the moment… and finishing my iyengar course. 
[QUOTE=trivia;66208]Was this a pilates mat class? Have you tried yet pilates equipment class… that’s quite challenging and will make you feel having worked out properly. [/QUOTE]
Yes, that was class with mats. Will have a go at class with equipment if I will have opportunity. From may quick look at web its quite different…
[QUOTE=trivia;66208]Yoga makes me feel better, more relaxed, focused and gives me energy, that’s my goal/motivation at the moment… and finishing my iyengar course. :D[/QUOTE]
I didn’t do any course - but I imagine it is a motivation and gives you a goal! Working with fellow yogis toward being a teacher. Good luck!
Ps. On way to work I was thinking about this explosive training and I recalled one video I found: http://www.youtube.com/user/portaldo#p/u/49/yxWNXhUGUYg
(BTW, this guy is a walking definition of versatility in training!)
Interesting posts.
Sports helping Yoga? Strange idea! (CityMonk is absolutely right, only doing Yoga helps Yoga!)
Here the premise seems to be that Yoga requires supple body, stamina, flexibility etc so other sports will help improve that so one can do Yoga easily and better. But, then why do you do Yoga? for getting supple body, stamina, flexibility …?
So, I guess Trivia and others do Yoga for reasons beyond physical, but since Yoga path is essentially physical they are looking for other ways to complement it. But for reaching beyond physical one needs to become unaware of it and how do you achieve that?
This flawed logic is a result of the West’s introduction to a spiritual way of life for its tiny physical by-product. Yoga is holistic, complete in itself, touching all aspects of human life - physical, astral and causal. One practices Yoga to learn how to know and become your own astral self to be able to lead a fulfilling physical life. In the process your awareness locked in the physical is released and your definition of physical fulfillment transforms.
One can engage in the daily chores and participate in any chosen sports, but that will have nothing to contribute to the above Yoga. If however, Yoga is considered a fitness tool it will have to compete or collaborate with many sports. And that Yoga will be a dwarfed version of our own making.
[QUOTE=Pawel;66225]
Ps. On way to work I was thinking about this explosive training and I recalled one video I found: http://www.youtube.com/user/portaldo#p/u/49/yxWNXhUGUYg
(BTW, this guy is a walking definition of versatility in training!)[/QUOTE]
Cheers for that, Pawel. I had also a look at his other videos where he does Capoeira… wow.:o
I guess if you master Capoeira, asanas will be a piece of cake. So best training to complement/improve my yoga would be probably Capoeira (strength for asanas, core training for meditation) and swimming (for pranayama).
[QUOTE=trivia;66239]Cheers for that, Pawel. I had also a look at his other videos where he does Capoeira… wow.:o
I guess if you master Capoeira, asanas will be a piece of cake. So best training to complement/improve my yoga would be probably Capoeira (strength for asanas, core training for meditation) and swimming (for pranayama).[/QUOTE]
I think if you would see him carrying water you would have the same impression 
(that mastering carrying water like that makes asanas piece of cake). BTW, he was also practicing asanas - not sure how much though.
Good luck with your practice - I’m inspired by your enthusiasm and hunger for practice!
[QUOTE=Suhas Tambe;66236]Interesting posts.
Sports helping Yoga? Strange idea! (CityMonk is absolutely right, only doing Yoga helps Yoga!)
Here the premise seems to be that Yoga requires supple body, stamina, flexibility etc so other sports will help improve that so one can do Yoga easily and better. But, then why do you do Yoga? for getting supple body, stamina, flexibility …?
So, I guess Trivia and others do Yoga for reasons beyond physical, but since Yoga path is essentially physical they are looking for other ways to complement it. But for reaching beyond physical one needs to become unaware of it and how do you achieve that?
This flawed logic is a result of the West’s introduction to a spiritual way of life for its tiny physical by-product. Yoga is holistic, complete in itself, touching all aspects of human life - physical, astral and causal. One practices Yoga to learn how to know and become your own astral self to be able to lead a fulfilling physical life. In the process your awareness locked in the physical is released and your definition of physical fulfillment transforms.
One can engage in the daily chores and participate in any chosen sports, but that will have nothing to contribute to the above Yoga. If however, Yoga is considered a fitness tool it will have to compete or collaborate with many sports. And that Yoga will be a dwarfed version of our own making.[/QUOTE]
Hi Suhas Tambe,
Do you mean Yoga as just physical component - asanas? You wrote “since Yoga path is essentially physical”. So I couldn’t follow your logic, because for me yoga in essence is inner practice.
I try not to think about asanas (or anything else) as complete and perfect. They are in process of transformation and development - every orthodox system was at some point an innovation which came to life through creativity and exchange of ideas with other systems. I don’t know any evidence to show that this process is over with respect to asanas (and I’m very cautious when someone is telling me that this religion/philosophy/belief is the ultimate and there is nothing to add or modify). So I don’t see anything wrong with joining asanas with other types of practice. I even use this to practice openness (not comfortably/fanatically closing myself in one type of practice) which I feel helps me in my “spiritual” development (being open and not exclusively identifying with specific practice type/beliefs/religion/philosophies).