Simple Yoga to Improve Your Fitness

You lift, run, and do cross-fit – but what about yoga? Not for me, you say? Well have you considered that incorporating yoga into your fitness routine has the following benefits:

  1. Improves flexibility
  2. Builds muscle strength
  3. Improves your posture
  4. Prevents cartilage and joint break down
  5. Protects your spine
  6. Improves bone health
  7. Increases blood flow
  8. Drains your lymphs and boosts your immunity
  9. Increases your heart rate
  10. Lowers your blood pressure

Interested? Good.

What Is Yoga?

First, yoga is not stretching. Most yoga postures are a series of focused isometric contractions coupled with specific breathing patterns that yield gains in flexibility, mobility, and strength.

Anyone can start yoga, and if already training it can greatly benefit your overall fitness results. Even more, you do not need to dedicate all your fitness time to yoga  to get the benefits. You can incorporate yoga into your routine any day, and even on rest days, using dozens of variations and preparatory poses that can meet you where you are at, regardless of age, injury, or athletic goal.

A Routine Anyone Can Follow

You can bring yoga into your routine anytime. However, in order to utilize yoga postures for the purpose of gaining strength and increasing performance, practice them after your training session so that your body has at least 24 hours to recover from the poses. While restorative, yoga is still a very intense physical practice and your body, especially your nervous system, needs time to recover from it.

Recommended Routine For Strength Training

After your workout, or on rest days (if resting at least two days), find a good spot with room to perform the asanas (poses), and hold each for 30 seconds. Rest, and repeat for a total of five cycles. Remember to keep your breathing steady throughout the poses.
  1. ChairChair yoga Pose
  2. Warrior IIWarrior II posture
  3. Warrior III – this is especially good to increase balance and strengthen legsYoga Pose Warrior 3
  4. Extended triangle – uses blocks as needed – strengthen legs, abs, especially lateralsYoga Extended Triangle Pose
  5. Extended side angle – uses blocks as needed – strengthen legs, abs, especially lateralsExtended Side Angle Pose
  6. Plank – whatever variation works – abs, arms and shouldersDolphin Plank yoga pose
  7. Downward dog – lower back, arms and shouldersYoga pose downward-facing dog
  8. Sphinx – lower back and counteracts the downward dogSphinx yoga pose

As with all fitness routes, you might need to invest in some basic equipment to help out such as yoga mats, blocks, or straps.


CoreTek Fitness always stresses: consider your medical condition and check with a physician if you are concerned about the impact of any fitness program.
Try this basic routine, or go online and build your own. There are plenty of qualified sources you can study to create a yoga program that fits your needs. The goal is to improve your fitness, and that means doing what is best for you. Yoga, if properly incorporated, is one of many ways to achieve your goals.
-Train hard!
CoreTek Fitness
Author: CoreTek Fitness

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