Beginner yoga for gym goers: We know, you would rather eat protein powder with a spoon than attend an hour-long yoga class. But it is true that yoga can greatly improve your gym performance- from dynamic warm ups to restorative poses to cool down after a killer leg day, yoga can benefit you. Here are some simple yoga poses that every gym goer should be doing.
Beginner Yoga Poses for Gym Goers
A great way to warm up, this flow between 3 poses both fires up your muscles and stretches them out.
1) Begin in downward dog.
2) Lower the hips & come into a strong center plank. Then bend the elbows to initiate chatarunga (the yoga push up) and lower your chest to the ground.
3) Push up with your arms, but keep the hips low, coming into upward dog. Finally, roll over the toes and push the hips back to return to downward dog & repeat the sequence 5-10 times.
Come into a high lunge with both feet pointing forwards. Don’t let your front knee track in front of your toes – try and keep it vertical. Inhale and bring the arms overhead, and sink deeper into the stretch if you can.
Relaxed Forward Fold
Stand with your feet hip-width apart. Slowly roll your spine down, and let your head hang. Let the knees bend however much is comfortable for you, and let gravity do most of the work in this stretch.
Relaxed Downward Dog
Start in a straight-armed plank, then push the hips up & back until you are making a triangle with the floor. Allow your legs to bend & heels to rise. Focus on actively pushing back on your hands, and drawing your shoulders back & down.
Lay with your belly on the ground, and prop yourself up on your forearms. Your palms should be flat on the floor, while you actively draw your shoulder-blades together & down behind your back. You will be tempted to “hang” off your shoulder joints in this position – this is when your shoulders are crunched up by your ears. Avoid this, and instead actively press them down.