Do fitness yoga step 1
Practice yoga as part of your overall fitness regimen. Adults need 150 minutes of moderate aerobic activity plus two muscle-strengthening sessions each week to achieve physical fitness. Moderate aerobic activity includes things like walking, running, cycling and swimming. Yoga combines physical strength exercises with breathing and stretching exercises, so it's not quite the same as aerobic exercise.
Try incorporating yoga as a strengthening exercise a few days a week, or use it as a way to stretch and reduce stress before or after a workout.
Do fitness yoga step 2
Choose yoga poses that suit your fitness needs. Yoga poses can target almost any area of your body. They can strengthen your legs, increase arm flexibility and improve breath control. Choose positions that help you work on specific fitness goals.
For example, if you want to increase the flexibility of your legs, you can try downward dog pose. If you want to improve your balance, you can try the half-moon pose.
Do fitness yoga step 3
Start and finish with low intensity poses. Whenever you do a yoga routine, you should start by doing some low-intensity poses to begin with and then build from there. Also, make sure you always end your yoga routine with Corpse Pose to end on a relaxing note.
For example, you can start with sun salutations and then move into standing poses like warrior pose and backbends or headstands (if you're ready).
Do fitness yoga step 4
Add yoga poses to complement your cardio workout. Doing a complementary yoga pose before and after your workout can help speed recovery from a tough workout. By speeding up your recovery, you'll be more likely to stick to your routine and reach your goals. Try adding a few complementary poses to your current exercise routine.
Runners. Prepare for your routine with a pose that focuses on your feet, such as lying on your toes or a single-legged forward bend. You can then continue running in a pose that stretches your legs and opens your hip flexors, such as Warrior II.
Ellipse users. Start with a twist, such as a seated spine twist. Then follow up the exercise with something that stretches your legs and back, such as a seated forward bend.
Bike riders. Get ready for a stretching exercise that increases lung capacity and stretches your arms and legs, like the Royal Dancer Pose. Then continue the workout with a pose that stretches the muscles in the front of the body, such as the camel pose.
Do fitness yoga step 5
Modify yoga poses to make them more difficult. Increasing the intensity of your yoga poses can improve your results. Elevating your arm or leg or moving the stretch a little further will make it more difficult. If the pose seems too easy, try modifying it to make it harder. Ask your yoga instructor if you're not sure how to increase the intensity for a pose.
For example, when doing downward dog, you can lift your leg as high as you can to increase the intensity of the stretch.
Do fitness yoga step 6
Spend as much time as you want on your routine. Yoga classes are often an hour or longer, but your home practice doesn't have to be that long if you're short on time. You can benefit from just 15 minutes of yoga a day. Decide how much time is realistic for you and use that time to work on the positions you want to improve.
Try doing 15 minutes of yoga before your morning shower or as part of your bedtime routine.
Take a class at least once a week so you can do at least one long yoga session a week.
Do fitness yoga step 7
Use yoga to increase flexibility and strengthen your joints. Practicing yoga can help you keep your muscles long and lean. This is especially beneficial if you play a sport like soccer or running where you have to put a lot of pressure on your joints.
Yoga has been shown to help strengthen joints that can often cause pain, such as knees, hips and ankles.
Do fitness yoga step 8
Incorporate yoga as a calming routine. After taxing your body with intense cardio exercises like cycling or running, consider using yoga as part of an extended cool-down routine. It will help you stay relaxed and protect you from further injury.
Building core muscle strength through exercises such as yoga has been shown to improve endurance in runners training for marathons.
Do fitness yoga step 9
Find a yoga class. While practicing poses on your own can have significant benefits, learning from a trained yoga instructor can help you find the best poses that work for your body. Check out classes offered at your local gym, community center or yoga studio.
Look especially for classes called things like Power Yoga. These classes will focus on a constant flow between poses so your heart rate stays active. If you want to work up a sweat, you can also try hot yoga, where classes are held in rooms heated to 101 degrees.
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