Written by Tyler DiGiovanni | BSBM
Fact checked by Sam Coleman, Co-Founder
FACT CHECKED
Bodybuilding and yoga aren’t two words you normally see together, but you probably should. We all know that bodybuilders focus on strength, hypertrophy, and power, but most of the time, mobility and flexibility are given the cold shoulder. Guess what? You’re limiting your gains by ignoring these two aspects of training and that’s where yoga comes in. Yoga provides the perfect complement to an intense lifting program, helping develop balance, flexibility, and injury prevention. Let’s take a look at why bodybuilders should incorporate yoga, and we’ll even give you a sample yoga routine so you can give it a shot.
Benefits of Yoga for Bodybuilders
Enhanced Mobility
I can’t think of a situation in weightlifting that full range of motion wouldn’t be a positive thing. You could make Tom Platz proud and actually be able to go ass to ankles on squats after some yoga sessions.
Better Flexibility
Being more flexible can help with injury prevention and overall well-being. I can’t tell you how many people I’ve seen complain about lower back pain due to their hamstrings being too tight. Also, touching on stretching, a full stretch at the bottom of a movement is going to help stimulate muscle fibers better than partial reps (don’t get angry; partial reps do have their place, but full ROM is going to be the better bet).
Recovery and Relaxation
I’m not saying yoga is easy because it’s not, but there is a difference between a yoga session and clanging and banging around weights. Due to the focus on breathing and mindfulness, yoga can help reduce stress and promote relaxation. Stretching can also help boost recovery after some grueling lifting sessions. So you can be more in touch with your body and help it heal quicker. Sounds pretty good, right?
Balance and Strength
This may shock you, but yoga can be relaxing and still provide some difficulty. A lot of yoga poses will challenge your stability and core strength. Increased core strength is going to help you with your compound movements, and improved stability will help you keep the weights where they’re supposed to be during lifts.
Yoga Routine for Bodybuilders
We’re going to keep this all fairly simple since most of you are probably trying out yoga for the first time. Throw on some relaxing new age music and get ready to devote 30 minutes to yourself.
Pro Tip: Focus on your breathing! You shouldn’t be holding your breath while in a stretch. Breathing will help you get deeper into the poses and get you in tune with your body.
Warm-Up Flow (5 Minutes)
- Cat-Cow Pose (Marjaryasana-Bitilasana): 1-2 minutes to warm up the spine.
- Downward Dog (Adho Mukha Svanasana): Hold for 30-45 seconds, stretching hamstrings, calves, and back.
- Forward Fold (Uttanasana): 1 minute to stretch hamstrings and release tension in the lower back.
Main Routine (15-20 Minutes)
- Crescent Moon Pose (Anjaneyasana):
- Targets hip flexors, quads, and shoulders.
- Hold each side for 1-2 minutes.
- Pigeon Pose (Eka Pada Rajakapotasana):
- Opens the hips and glutes, releasing tension from leg workouts.
- Hold each side for 1-2 minutes.
- Seated Forward Fold (Paschimottanasana):
- Stretches hamstrings and lower back.
- Hold for 1-2 minutes, breathing deeply to release tightness.
- Bridge Pose (Setu Bandhasana):
- Builds glute strength, opens the chest, and decompresses the spine.
- Hold for 30-45 seconds, repeat 2-3 times.
- Cobra Pose (Bhujangasana):
- Strengthens the spine and opens up the chest and shoulders.
- Hold for 30 seconds, repeat 2-3 times.
- Reclining Twist (Supta Matsyendrasana):
- Relieves lower back tension, aiding recovery after heavy lifts.
- Hold each side for 1-2 minutes.
Cooldown (5 Minutes)
- Happy Baby Pose (Ananda Balasana): Stretches the back and releases the lower spine. Hold for 1-2 minutes.
- Savasana: Finish with 2-3 minutes in a resting pose, focusing on breath and relaxation.
Wrap-Up
Not much of a mystery to it. Adding in several yoga sessions a week can help you improve your flexibility, aid in recovery, and reduce risk of injury. The routine above gives a straightforward approach to yoga, which is a great starting point to get yourself into practicing. While it’s not going to replace strength training, yoga can be the ketchup (or dipping sauce of your choice) to your french fries (weight training). The fries are great by themselves, but the ketchup brings them to another level. Give it a shot and let us know what you think down below.
Tyler DiGiovanni
Author