Strength Training for Yogis

Adeline Yoga introduced a new offering to its class schedule: Strength Training for Yogis led by me, Jabu Munalula. The idea for the class came out of our ongoing inquiry of ways and means to provide support for the practicing student. In this case, stronger bones and firmer muscles serve as props that inform our asana practice.

My vision for this class is to provide a space to explore how we can apply the benefits of strength training to advancing our asana practice…and, of course, to have fun doing it!

I began strength training about a decade before I actually started practicing yoga. Over the years, the two disciplines have complemented each other in helping me develop physical fitness and flexibility. More recently, I have made asana my primary form of physical activity, supported by a consistent, though less intense strength training routine; a shift in priorities rather than goals.

Why strength training matters for yogi’s

Asana can be physically demanding, as strength is primarily generated from isometric muscle holds that increase the force generated in muscle without changing its length. Conventional resistance training offers additional ways to challenge muscle, develop strength and stamina.

As we age, we are more prone to muscle loss, reduction in bone density, changes in balance and physical function. Regular strength training prevents and in some cases, reverses these effects. The American Heart Association thus recommends a minimum of 150 minutes of moderate-intensity activity per week, with an additional two days per week of strength training.

In his introduction to Yoga for Sports, Guruji BKS Iyengar describes different levels of synergy with asana and athletic sport, including yoga’s ability to quiet the vicissitudes inherent in the competitive arena and its ability to cultivate the abyasa that spurs the athlete to ever-raising goals through skillful means. Yoga polishes attainment in sport.

The benefits of a consistent, appropriately intense physical regimen are varied and include generally reduced susceptibility to chronic diseases and improved quality of life.  Emotional and mental benefits include mitigation of depression and mental health diseases, improved sleep and improved cognitive function.

Finding the connection between strength and asana

Some connections are immediately apparent, like the push-up and its relationship to chaaturangan dandasana.  A well-executed push-up primarily engages muscles surrounding the shoulder girdle, with secondary engagement of the core stabilizers (glutes, erector spinae) and other posterior chain muscles like the hamstrings. Developing strength in these areas can support postures requiring upper girdle stability (ado mikha svanasana, sirsasana) and core and lower body strength (virabhadrasana, vrksasana).

Other associations are more subtle and require more precise awareness to leverage.

In this class, we will work with form and technique to build strength in asana for its full expression.

What we do in class

We start with a warm-up like a series of Surya Namaskars.

Then we jump right into it: push-ups, squats, dead bugs, Romanian split squats, biceps curls, overhead shoulder press, and on and on. We will aim for progressive gains and correct form which I have found align with principles of asana.

As in asana, strength training has a learning curve and some of us are experiencing our bodies in less familiar ways, so we bring a healthy dose of patience and our sense of humor.

Join me in person Tuesday afternoons at 4 pm as we explore how strength training can enrich our asana practices and help us move through life with greater confidence and ease.

In health,

Jabu Munalula