Estiramientos Yoga

8/11/2019 Estiramientos Yoga

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Before diving into the ways in which yoga will increase your

performance,let me first lay out a few guiding principles in how

to approach yoga postures in the context of strength training:

#1. Yoga is NOT stretching.

Or rather, it is not stretching as you may think of stretching. There are tons of

articles out there telling you not to stretch or whystatic stretching will decrease

performance,and they usually have a picture of a guy sitting on the ground sort of

leaning forward over one leg with a rounded spine, half-heartedly reaching for his

toes while gazing off into the distance.

Well, yes, doing that sort of stretching will certainly not promote any positivegains of any sort for your body. Most yoga postures, by contrast, are a series of

focused isometric contractions coupled with specific breathing patterns that yield

gains in flexibility, mobility, and strength.

#2. Yoga has potential applications for ANYONE.

Youneed not already be hyper-mobileor super-bendy to begin integrating yoga

postures into your training. You also do not need to practice a minimum sixty

minutes of yoga five days per week to get the benefits. There are dozens of

variations and preparatory poses that can meet you where you are at, regardless of

age, injury, athletic goal, or structural imbalance.
http://breakingmuscle.com/mobility-recovery/static-stretching-reduces-muscle-strength-and-forcehttp://breakingmuscle.com/mobility-recovery/static-stretching-reduces-muscle-strength-and-forcehttp://breakingmuscle.com/mobility-recovery/static-stretching-reduces-muscle-strength-and-forcehttp://breakingmuscle.com/mobility-recovery/static-stretching-reduces-muscle-strength-and-forcehttp://breakingmuscle.com/yoga/the-truth-about-yoga-you-dont-need-to-be-flexiblehttp://breakingmuscle.com/yoga/the-truth-about-yoga-you-dont-need-to-be-flexiblehttp://breakingmuscle.com/yoga/the-truth-about-yoga-you-dont-need-to-be-flexiblehttp://breakingmuscle.com/yoga/the-truth-about-yoga-you-dont-need-to-be-flexiblehttp://breakingmuscle.com/mobility-recovery/static-stretching-reduces-muscle-strength-and-forcehttp://breakingmuscle.com/mobility-recovery/static-stretching-reduces-muscle-strength-and-force


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3. Downward Dog

Primary Musculoskeletal Benefits:

Lengthens and mobilizes the entire superficial back line while

decompressing spine.

Benefitsankle mobilityand Achilles tendon.
http://breakingmuscle.com/mobility-recovery/weak-foundation-how-screen-your-ankles-improve-performance-and-decrease-injuryhttp://breakingmuscle.com/mobility-recovery/weak-foundation-how-screen-your-ankles-improve-performance-and-decrease-injuryhttp://breakingmuscle.com/mobility-recovery/weak-foundation-how-screen-your-ankles-improve-performance-and-decrease-injuryhttp://breakingmuscle.com/mobility-recovery/weak-foundation-how-screen-your-ankles-improve-performance-and-decrease-injury


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4. Low Pyramid Pose


IT band and hamstrings. Try it and youll see what I mean.

5. Warrior 1


Thoracic extension coupled with shoulder and hip flexion.


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Direct application for the front squat.


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6. Lunge Variation


Lengthens side waist and psoas.

Awesome pose for anyone whosits more than two hours in a day.
http://breakingmuscle.com/mobility-recovery/sitting-your-desk-eating-your-muscleshttp://breakingmuscle.com/mobility-recovery/sitting-your-desk-eating-your-muscleshttp://breakingmuscle.com/mobility-recovery/sitting-your-desk-eating-your-muscleshttp://breakingmuscle.com/mobility-recovery/sitting-your-desk-eating-your-muscles


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7. Low Lunge with Quad Stretch Variation


Lengthens quadriceps while assisting deep knee flexion.

Also improves thoracic rotation.

8. Pigeon

Primary Musculoskeletal Benefits: Facilitates a much deeper hip opening.

Helps to alleviate low back pain in most cases.


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10. Reclined Spinal Twist


Deep thoracic rotation while calming the central nervous system.


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How to Combine Yoga With Your Strength Training

I want to highlight two methods of integrating these postures into your training:

Method 1- Add in one full day of yoga practice during a day when you

would normally do a light workout or a day you would normally devote to

active recovery. At the same time, add in fifteen minutes of yoga practiceafter training sessions. Pick just three or four poses each day and work on


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them. Focus on just these basic ten postures for now. You can add in all the

other fancy poses later if needed.

Method 2- For twelve weeks, scale back on the intensity of your training.

Devote only two days per week to your strength training, preferably a short-duration total-body workout of a lighter than usual intensity utilizing

exercises such as kettlebell swings, deadlifts, kettlebell front squats, TRX low

rows, kettlebell overhead presses, Olympic lifts and variations, and Turkish

get ups, or whatever lifts compliment your overall goals.

Aim to practice yoga five days per week, four days of just yoga, and one day

of yoga combined with your strength training. Try a few group classes, and

also practice on your own. For the first four weeks, you will probably feel as

if you are getting weaker or not making any strength gains. But keep at it.

Commit to twelve weeks and then transition back to Method #1, integrating

yoga while adding intensity to your current program.

Give one of these methods a try and see what happens. I believe that In the long

run you will be stronger and more importantly you will haveincreased the

sustainability of your training.

Post any questions to comments, and keep an eye out for future articles on the

adjustments, modifications, and nuances of each pose.

Photo 1 courtesy ofShutterstock;all other photos by Brandon Hofer.
http://www.kaizenkettlebell.com/kaizen-living-strength/http://www.kaizenkettlebell.com/kaizen-living-strength/http://www.kaizenkettlebell.com/kaizen-living-strength/http://www.kaizenkettlebell.com/kaizen-living-strength/http://www.shutterstock.com/http://www.shutterstock.com/http://www.shutterstock.com/http://www.shutterstock.com/http://www.kaizenkettlebell.com/kaizen-living-strength/http://www.kaizenkettlebell.com/kaizen-living-strength/

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