Yoga and weight training with a vinyasa style twist is what you will find in this post. Yoga has been my go-to exercise for many years and I love the versatility that it offers. Weight training has also been something I’ve enjoyed so I wanted to combine the two for a different kind of workout.
By adding weights to our vinyasa flow it increases our overall calorie burn, gets our heart rate up and challenges our balance and strength. (As you will see in the video, I almost take a tumble in Warrior 3 a few times 🙂 don’t laugh!) It’s beneficial and important for us to add cardio, weights and stretching to our workout routine to challenge both our mind and body.
Check out the video above for the vinyasa yoga flow routine and see the photos below to help you get started. Begin with a 2-5 lb weight for each hand.
ALL 4’s, with lift
Opposite arm and leg extends, take a small weight in the left hand and lower both the arm and leg up and down. Do 5-10 reps and switch sides.
Warrior 1 to Warrior 3 Flow
Hold a weight in each hand reach up for Warrior 1 and bring arms down and extend out in front of you and reach the leg back for Warrior 3. Flow through the poses several times per side. See video.
Warrior 2 -Reverse Warrior -Triangle Flow
We start in Warrior 2, flow into to Reverse Warrior and back to Warrior 2 stance then to Triangle pose. See video for flow.
Side Knee Plank with Oblique Twist Flow
Bring your right knee underneath the hip, take a weight in the right hand reach it up and through for an oblique twist. Reach back up and repeat. 10-15 reps per side. To add intensity come into a full side plank by lifting the knee and hips up and extending into a full side plank.
Boat Pose with Chest Fly Flow (video adds bicep curls too!)
Begin in boat pose and with both weights extend out to the sides for a chest fly while holding the legs up with bent knees, drawing the abs in and keeping the spine lengthening and reaching. Try to keep from rounding in the low back by drawing the naval to spine. You may also extend the arms out and in for a bicep curl. ( See video)Try 10-15 reps, and 3 sets.
Feel free to play around in your yoga poses to see where you can add your own vinyasa style flow. It’s always fun to look for new opportunities to change up your routine and challenge your body. If you have questions, you know what to do! Send them my way.
My name is Amber Boone. Please find more from me at http://www.bepresent100.com and on Twitter @bepresent100 Thanks for reading and if you have a yoga blog you’d like to see me post, I would love to hear from you!
Recently updated my about me page on my blog and wanted to share. Thank you to everyone who has followed me 🙂
Yoga, motivation and inspiration is what I hope to share with you in my posts weekly and sometimes daily. As a full-time assistant and a part-time yoga instructor, I manage to keep myself busy and it seems I’m always juggling a new hobby or adventure. Lately, I’ve been posting daily and I love to write and share my thoughts and ideas. You can expect 2-3 posts a week from me but possibly more.
I hope to inspire, interact and connect with like minded people through my blog. My inspiration comes from reading, life experiences and my random thoughts. Posts consist of yoga, short youtube yoga tutorials, my life stories and lessons and much more. I want share goodness, light and love and put positive energy into the world while still keeping in my mind both the joys and struggles that life brings. And yes, I realize that makes me sound like a bit of a hippie but I am that too, I suppose. 🙂
More randomness about me……I’m not a vegan but I try to eat healthy. With one of my favorite foods being pizza and my love for trying new wines it sometimes proves to be challenging. When I’m not on a yoga mat, you can find me on the lake paddle boarding or maybe out hiking the beautiful mountains of east Tennessee. Tennessee would be perfect, if only we had an ocean!
I read a quote the other day and it is my current motivation and hope. “Be the one who nurtures and builds. Be the one who has an understanding and a forgiving heart. One who looks for the best in people. Leave people better than you found them.” So I hope that’s what I can do for everyone I interact with in life. It’s a good goal and nice start.
If you have questions or thoughts, if you’re curious about yoga and want to know something specific, please reach out or email me at email@example.com.
Love and Be Loved.