So wouldn’t be too different but people would still get the feeling of what he wants to work in a different way. Yoga Helps with Muscle Recovery. So sometimes we will do something yoga-like or I will tell them how this relates to a yoga posture but it will be like a workout. It can be scary to think about changing things because they have students and the students like what they do. And then my husband said “like maybe you should try a little bit of strength training” and I had no idea you know I have never like lifted weights or done pushups or anything not even bodyweight training. Could other practices complement your intentions on the mat? So I’m wondering if you, or how you, weave things like mindfulness or maybe like other kinds of yoga principles into your either workouts or your classes with weights or like if that’s something that you think about? Yoga is a form of physical and psychological practice that helps us maintain a better self. Countless studies show that a lack of exercise can lead to muscle mass decline beginning at age 40. My narrative has shifted tremendously over the last seven years, as I’m sure your’s has as well. For those with more modest goals, yoga is a good way to work on strength too, as a supplement to other types of training such as cardio and stretching. But in the beginning, it can feel a little bit scary. Lizette Pompa: I teach in English and I mean mostly here everybody understands English. So we’re going to try this and that, and I will kind of blend it through the class in a gentle way at the beginning. Like I didn’t change a lot all at once I literally just changed like two movements at a time and that started for me about eight years ago. Interesting right? Just so many things that it makes it so beautiful that I would have never thought about it years ago. I was just like feeling pain everywhere. Or was like Bikram yoga your first kind of introduction to moving your body and mindfulness or spiritual practice. I think that a lot of people start with really light weights. And now when I’m trying it I’m just like “wow it’s incredible”. And now so we use dumbbells kettlebells and resistance bands. I learned that the series of movements I had been practicing didn’t offer enough of a few things for my body at least. Yoga, especially Man Flow Yoga, builds up the foundational strength and mobility required to perform weight training exercises, and doing restorative yoga helps your body recover to prevent injury from overtraining, and helps you get back to your workouts sooner with … Countless studies show that a lack of exercise can lead to muscle mass decline beginning at age 40. Then I took it a little bit easier during pregnancy and then when Isa was born I was just like “oh I have been everywhere”. If you only ever use 2 or 5 lb weights you might not be exposing your body to enough stimulus to activate strength gains and further resilience. Why This Yoga Instructor Believes Yoga Is Not Enough Add weight training to complement your strength and stability. Empowering women through yoga and movement is an ongoing theme for Lizette. She aims to inspire others to get physically and mentally strong while using traditional yoga mixed with kettlebells, strength drills, and workouts. If your main focus is Yoga and you’ve been thinking about how to take it to the next level, maybe it’s time to look at some cross-training to complement your own Yoga practice. Before we get any further I have to say, you don’t have to be in the gym to build your strength, you can do things at home with a small set of weights and resistance bands. In this Podcast, Lizette Pompa and Kathryn discuss how to incorporate strength training to complement yoga with the use of props such as dumbbells and kettlebells. While they may seem like polar opposites, yoga and strength training really go hand in hand. Box 31 Williamstown Even that you’ve kind of normalize that. Then they sort of not feel so great and then they start doing other stuff then they start to feel better and I think sometimes people start to feel better just because they’re doing other things. Strength Training Helps You Do Challenging Yoga Poses. I’ve also prepared an instructional video of these four wonderful exercises that can be done at home with 1 dumbbell (10-20 lbs) and 1 heavier (25+ lbs) kettlebell. PM – 10 to 20 Minutes of Restorative Yoga Stretching Here are 5 great exercises that are perfect ways to improve your Yoga. I think like if I’m teaching strength training classes I think it has the same quality as yoga in a way. While yoga can offer us so much in terms of our physical and mental health, these are just a few of the ways that you can supplement and complement your regular yoga practice with a diverse range of other physical activities. Any type of yoga will involve a certain amount of muscular conditioning. I love all the movements you post on Instagram. The warm-up set is in addition to the assignments in each category described. Lizette Pompa: Not exactly. It’s like two seemingly opposite worlds colliding: the peaceful calm of yoga and the grit of weight training. PO. I also had a similar experience, and I think you know a lot of people have this experience where they do a lot of asana you know, just do it for so long. Then I switched to vinyasa, ashtanga, and eventually strength training. It feels like sometimes they even feel like “No I’m not strong enough”. As with many forms of physical activity, if individuals do not cross train, movement deficiencies and injuries are common. In Podcast Tags podcast ← Season 4, Episode 9: Getting Real Season 4, Episode 7: Adventure, Travel and Yoga Retreats with Kat MacLeod → Home Blog Programs + Classes Podcast Yoga Events Contact . Well you know if you have the opportunity to put a special class that is called, you know, something different, then people know what to expect in a way. So when did you decide that you were going to start teaching online? Yeah well, this has been a pleasure. Summary: If you want to know how yoga complements strength training and helps you to increase strength, endurance, flexibility, balance and posture then, this blog is a must read.. Kathryn: So how did you start bringing weights into your studio? To start your 7-day FREE trial for the Mindful Strength Membership click here. If people don’t have pre-existing conditions I generally recommend people start deadlifting a 25-35 lb kettlebell, it’s heavy enough to get some of the feelings happening, but in the greater scheme of things it’s light. Yeah exactly. Thank you for having me. So I know a little bit about it and how much skill and speed and strength and mobility is required. So I just thought I’ll make it easy for myself and stick to English. Now if you look at how I used to teach versus how I teach now you’d be like “oh my goodness that’s such a big change”. I teach those and in those ones we use weights. I mean for my personal practice so I will bring in the dumbbells for twelve people and then a few kettlebells that were heavier and everything that I had around that was heavier. So we continue with that. I started to blame certain movements, believing poses or stretches were injury producing. Yoga is great at building even strength throughout the body, weight training.. not so much. This routine can be done in around 30 minutes, in your living room with the above listed basic props. They like those series and it helps them to move their body and to keep moving and that’s just great. Not that I’m a pro or anything like that, I’m a complete beginner. And I think it can happen at the beginning like when you learn something new you get so excited that all of a sudden for some teachers could be like I want to do it just like this. Which is great. That may be because it helps build muscle mass and bone density. Just so fascinated by it. It offers pulling, lifting, posterior chain strength and over head work. You have to take the time to experiment with it and for the body to really feel it. After taking her first Yoga TT in USA 2010, she moved to Stockholm with her now-husband to finally open their yoga studio Hot Yoga Uppsala in Uppsala, Sweden, in 2011. Lizette was born in Mexico and started her yoga journey while living in Madrid. Her teaching style incorporates strength training to complement yoga and functional movement in different ways; including workouts that complement yoga. She’s created a class for women only called Yoga Strong . Lifting weights two to three times per week builds muscle and bone density and helps with balance. Additional weightlifting two or three times a week on alternating days will create mass. Lizette Pompa: Yeah, I do think about it. ... but Nicolette says it's not traditional strength training. Your first set could be viewed as a warm-up set. My body was just started screaming you know. I think is really great because I think a lot of people see a class and they see that has weights in it and they’re like “Oh no I don’t think I can do that” or “that’s not for me”. Yoga can actually be a very important part of your training. Learn how yoga can complement strength training, add power to your fitness purpose, and energize your whole body. It’s such a great thing that we have this practice for this group of people that they don’t want to do vinyasas or they don’t want to do chaturanga. That’s definitely not how I did it though. So assuming that people don’t know anything about you do you want to take a couple of minutes and just tell people a little bit about who you are and the type of work that you do. So when I started I would tell my students “I’m learning something new and so today I thought about trying this out”. First, you know I wanted to have time to train with women because that’s what really drives me like I want to help and work with women. Have you received any negative pushback about the fact that you are using weights in your studio? But I’ve learned that it’s possible. Then suddenly one day I was like well you know “I’m ready”, and I started taking a Bikram class once a week. But yoga and strength training together can make you stronger—both in your practice and in your life. After that, I kept practicing. However, if you’re looking to build up sizable bulk, yoga isn’t going to help that. If you feel very uneasy or nervous these are other signs that you might be trying to lift a weight that is too heavy. I think sometimes teachers are nervous about doing different things and bringing in different props or using the props differently. Continuous balanced yoga practice will get you there, but additional strength training may get you there a lot faster. This was a confusing time, the more I strengthened, and did new things the better I felt, and the better my yoga poses felt. Yoga teachers are talking about things really differently than they used to. Weight training combined with yoga practice can also be a great way to maintain strength as you age. Let’s look at some of the added benefits yoga offers if you strength train and five reasons you should include it in your routine. And I was just like “wow”. How Does Yoga Compliment Your Strength Training Summary: If you want to know how yoga complements strength training and helps you to increase strength, endurance, flexibility, balance and posture then, this blog is a must read. If people want to go look at your Instagram you’re doing all different kinds of things which is so incredible. Kathryn: So how did you originally get into yoga? Strength Training to Complement Your Bikram Yoga Practice Bikram hot yoga is an incredible, whole body workout. We can still really use the framework of the asana in our practice. S, 167 Lizette Pompa: Strength Training to Complement Yoga, 182 Neil Pearson: Pain Science and Yoga | Repost, 181 Diane Bruni: Life and Death on My Own Terms, 180 jamilah malika: Towards an Embodied Understanding of Power, 179 Natalia Mehlman Petrzela: Race, Feminism, and Origins of Fitness in America, 178 Kevin O’Connor: Fascia Science and Embodied Anatomies. “How Yoga Can Complement Weight Training” J Int Soc Prev Community Dent. But it was very close to where I was living in Madrid and I decided to try and I never left it after that. Because I was not doing and do not like every day you know it’s just like bringing it once a week and I was doing it once a week for about five months or something like that and it felt nice. Kathryn: That’s awesome. If you think yoga is just some hippie trend, think again. Each yoga training session consisted of 90-minute standardized supervised postures performed in a heated and humidified studio. Why Yoga & Strength Training? Increasing flexibility, mobility (both active and passive), and range of motion – Increase mobility in … Like you said deadlifts, overhead presses, even just doing a squat while you’re holding kettlebell will feel completely different than doing chair pose. I was like “yeah this is like a vinyasa flow class and we’re just these other movements” like it’s all good”. 167 Lizette Pompa: Strength Training to Complement Yoga Lizette was born in Mexico, and started her yoga journey while living in Madrid. Lizette was born in Mexico, and started her yoga journey while living in Madrid. You know you’ve been doing this now for a few years, like has it built into something that you’d hoped it would have? It was a little bit hard at the beginning. Yoga is no longer only to be found in the chic big city studios, more and more athletes are incorporating yoga into their training schedule. But for as amazing as this 90 minute yoga discipline may be, supplementary strength training can help advance your practice and balance out your body.. If you’re looking to develop flexibility and tone your muscles, yoga … You know like a little warm-up at the beginning and this like really nice kind of drawn-out cool down at the end and a bit of relaxation at the end which I think is super helpful. It’s good. Example #2 – Stacking. Lizette Pompa and Kathryn break down several methods of bringing weights into the yoga studio and transitioning from a traditional asana practice to a practice that includes varied movements. PM – 30 Minute Yoga Session. So we started just with bodyweight training. There are different things that they can try and you can see how they shift you know. First of all, if you avoid weight bearing exercise or movements you will probably notice a gradual decline of strength and resilience. How do you know if you might be under loaded? The gym has more equipment and thus more options, but if you just can’t stand it, I understand. Lizette Pompa: Yeah, it does. Kathryn: Yeah, I totally agree. I actually started with, they’re still up on my YouTube channel, which I used to call Monday yoga workout. No signup or install needed. Like once you get into the movements it really allows you to connect with your breath and to find kind of that peace of mind. Yeah, I totally agree. Example #1 – Opposite times of the day. So what has strength training you know, what have you learned about the body since starting to bring more strength training to complement yoga and load into your practice? So that they could try different things while we were working out. Those classes where we use the weights are new movements. Then maybe add a little bit else, listen to their feedback after class and then you can keep adding a little bit more or change it as it feels better for the students you’re teaching. What language do you teach in? We have vinyasa, we have hatha, yin yoga, and we have jivamukti for a while. We had a really quick conversation maybe a year ago or so, a little bit more than that. Because it is so different and usually when I strength train by myself you know, I’m always moving slow in a way. It was at the beginning a little bit like “oh”. Lizette also goes on to explain why she is passionate about strength training for women and how she’s created a unique class called Yoga Strong. You have to do it then you have to give it time too. And then when I go for the lightest option. I certainly had this very similar experience where I did ashtanga for so many years and you know, like Bikram, it’s a very similar sequence all the time. I have two daughters, and after Isa was born I was just in pain. I don’t think I’m helping anything, but I totally agree people are nervous about going heavier. Yeah, I agree. Lizette: Yeah, actually I still have the YouTube channel. Lizette Pompa: [00:12:42] It was slow. I just think it’s great to hear from someone who has actually done this. You stretch every ligament and muscle, extensively work your cardiovascular system and you even compress and flush your internal organs. So I wanted to make it a safe space but I also wanted it to make a space that feels very supportive. If teachers are thinking about how they can start to bring more strength training to complement yoga or weights into their practice, do you have any advice for them or do you ever work with teachers? If you enjoy it you can repeat this routine 2-3 times a week, alongside your other movement or yoga practices. SoundCloud 167 Lizette Pompa: Strength Training to Complement Yoga by Mindful Strength Podcast w/ Kathryn Bruni-Young published on 2020-07-25T20:34:27Z. It’s also possible for one area of the body to be appropriately loaded, and thus stronger, while other parts might be under loaded. Initially I made a move to find out what was “wrong” with my physical practice. Training with weights or even your bodyweight can help you tackle even the toughest of poses and there is no doubt that your endurance will be increased. It feels like a nice thing to kind of be a beginner again once in a while when you introduce new movement patterns to your body. Season 4, Episode 8: Strength Training to Complement Your Yoga Practice. In combination with weightlifting methods, yoga is an additional way to increase endurance and strength, improve complete body posture, and achieve balance and flexibility. So once you have learned these sort of movements it will just, yeah you will need to bring new information. So that’s why I bring also other stuff and then after a while once they get comfortable is like “well you know you can try six kilos”. So most of the people would come and just do bodyweight training and then some people would bring something with them. It’s like “people come here for yoga they don’t want to see weights around”, “this is yoga”. That’s great. They’re talking about biomechanics, and for studios who have been around for a long time doing the same kind of thing for a long time. Yoga trains the endurance slow twitch muscles, allowing the body to achieve tone and flexibility. But I think, especially people, if you’ve been teaching just like regular yoga classes, and then you start incorporating too much of something new there might be a little resistance at the beginning. Joined: Nov 6, 2006 Messages: 2,616 Likes Received: 240 Location: Downunder. Yoga Strength Training . He offers tips on how to get started with the basics and progress in … Yoga has health and fitness benefits too, including ones that you won’t get from working with weights alone. So talking to like the really adaptable nature of the body and how it likes to do different things. That’s awesome. 6. How Does Yoga Complement Your Strength Training? People are talking about injuries. So I bought like dumbbells for twelve people and then I have extra things in the studio that we use. Yes, to be clear, yoga can make you strong. Sometimes what your body needs it’s just to change a little bit how you do things. Don’t be too sure! Yoga asks you to support your body weight in a variety of positions. Lizette Pompa: Yeah exactly. Kathryn: Mm-hmm. Listen to 167 Lizette Pompa: Strength Training To Complement Yoga and ninety-nine more episodes by Mindful Strength, free! Because I think a lot of people are really interested in that now. It is a lot easier to isolate and focus on specific muscle groups than it is in yoga. Kathryn: Hi Lizette, welcome to the podcast. You know it’s like my brain and my body are trained to connect the whole time to kind of connect how I’m going to get the barbell from the floor to overhead, it’s just like wow. Dan explains the fundamentals of strength building and its relationship to yoga. Practice these four movements, for three to four rounds and rest 30-60 seconds in between each exercise (or more depending on how you feel). So on my app, I have yoga classes using kettlebells and I have yoga classes using dumbbells and then I have just workouts focusing on different things. So I thought I’m gonna make this group for just women where we can work together and they don’t have to worry about you know working in pairs with a guy or something like that. I have a lot of people that see great strength benefits from doing yoga with weights in my yoga sculpt classes. And it was challenging. In this Podcast, Lizette Pompa and Kathryn discuss how to incorporate strength training to complement yoga with the use of props such as dumbbells and kettlebells. How Does Yoga Complement Your Strength Training Let’s discuss how strength training is related to the practice of Yoga and the advantages of Yoga compared to weight-lifting exercises. So my mind was just like waiting to go through the postures. And I’ve had people saying after me when they come from another yoga studio like “oh I’ve never taken a class like that it was very different” or something like that you know. Many athletes are combining strength training with yoga to create a healthy, balanced workout programme and get rid of stress. Thank you so much for coming and having this chat with us. But it’s such a practice. Theoretically, yoga could increase recuperative ability, but only if the intensity of the session is kept under control. AM – 45 Minute Resistance Training Session. Let us know in the comments what you get up to when you’re not doing yoga, and what you like best about your non-yoga exercise choices! Like you know, if they don’t want to come and try it they just don’t. Show Mindful Strength, Ep Lizette Pompa: Strength Training to Complement Yoga - Jul 25, 2020 And even if when I teach strength training to complement yoga classes or when I teach yoga I will always start with some breathing at the beginning. After taking her first Yoga TT in USA 2010, she moved to Stockholm with her now-husband to finally open their yoga studio Hot Yoga Uppsala in Uppsala, Sweden, in 2011. But I’m wondering like do you ever go back to that Bikram practice just to see how it would feel? And I was like “come on try it” you know. We met on the Bikram training and then eventually when I decided to move to Sweden because he’s from here, I’m from Mexico. To follow Lizette on IG click here @lizette_pompa, To check out Lizette’s website click here. Was it like a slow progression? In some ways strength is specific, squatting heavy might not increase your comfort in downward dog pose, but strengthening your bench press will definitely help with Chaturanga. But it has happened maybe in my regular yoga classes where I use a lot of, I wouldn’t call my yoga class just like a regular yoga class, when you start working with me you will see that it works a little bit different than that. Over loading can lead to injury, but so can under loading. Williamstown, ON K0C 2J0 Canada, including workouts that complement yoga. Strength trainers and gym enthusiasts in a way are at an advantage when it comes to yoga and flexibility training, due to their strength. You might think that if you are diligently working your muscles through strength training that you don’t need yoga and strength training is enough. Peaceful calm of yoga and ninety-nine more episodes by Mindful strength Membership click here and it... Like four years ago work in a way yoga has health and fitness benefits too, including that. S has as well but only if the strength training can help us prepare the... 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