Yoga is becoming increasingly popular around the world - and for good reason. It combines movement, relaxation and breathing techniques and offers a Numerous benefits for the body and mind. But how can yoga be integrated into an active lifestyle that perhaps also consists of Strength training, Running for beginners and targeted Exercises exists? In this blog post, you will learn how to work with Yoga exercises can improve your fitness, what role a good Yoga mat and how to combine yoga with other training methods to maximise the benefits.
Why yoga exercises are so effective
Yoga is far more than just a way to stretch. It is a holistic workout that combines different aspects of Health supported. Here are some of the most important advantages:
- Improved flexibilityRegular yoga exercises stretch the muscles and promote joint mobility.
- Strength build-upMany yoga poses, such as the plank or warrior, work several muscle groups and build strength at the same time.
- Stress reductionThe combination of movement and conscious breathing helps to reduce stress and calm the mind.
- Supplement to other types of training: Yoga is the perfect complement to Strength training to lose weight or endurance sports such as running.
Yoga can be practised by beginners as well as Advanced can be customised so that it is suitable for everyone.
The best yoga exercises for beginners
If you're just starting out with yoga, it's really easy to get started. All you need is a Yoga mat and comfortable clothing. Here are some yoga exercises that are particularly suitable for beginners:
1. downward facing dog (Adho Mukha Svanasana)
- GoalStrengthens arms, shoulders and back and stretches legs and calves at the same time.
- This is how it works:
- Get into a quadruped position.
- Lift your hips upwards so that your body forms an inverted "V".
- Hold the position for 5-10 breaths.
2. the plank (Phalakasana)
- Goal: Trains the core muscles, strengthens the shoulders and arms - ideal as a supplement to Strength training.
- This is how it works:
- Go from the downward facing dog to the plank position.
- Tighten your stomach and legs and keep your body straight.
- Hold the position for 20-30 seconds.
3. the Warrior II (Virabhadrasana II)
- GoalPromotes balance and endurance, strengthens legs and core.
- This is how it works:
- Take a big step back with one leg.
- Bend your front knee and stretch your arms out parallel to the floor.
- Hold the position for 10-15 breaths.
4. the child's pose (Balasana)
- GoalPromotes relaxation and stretches the back and shoulders.
- This is how it works:
- Get down on your knees and sit on your heels.
- Stretch your arms forwards and rest your upper body on the mat.
- Hold the position for 1-2 minutes.
Yoga as a supplement to running and strength training
Yoga and running
If you are currently working with the Running as a beginner yoga is the perfect complement. It helps to stretch the muscles that are particularly stressed when running and improves posture.
- Before the runUse yoga exercises such as the sun salutation to warm up the muscles.
- After the runStretching exercises such as the child's pose or the downward facing dog relieve muscle tension and promote regeneration.
Yoga and strength training
Also with the Strength training to lose weight flexibility plays an important role. Yoga improves flexibility and supports recovery after intensive sessions.
- Before strength trainingThe sun salutation activates the muscles and prepares them for training.
- After strength trainingExercises such as the cobra or the plank promote regeneration and relieve muscle tension.
The right equipment: why a yoga mat is essential
A good Yoga mat is a crucial aid for safe and effective yoga. It provides stability, prevents slipping and is easy on the joints when practising on hard floors.
What should you look out for?
- ThicknessA mat with a thickness of 4-6 mm offers optimum comfort.
- MaterialEnvironmentally friendly materials such as natural rubber are sustainable and non-slip.
- Size: Make sure that the mat is long enough to allow you to perform all the exercises comfortably.
A sample training plan with yoga and other workouts
Monday: Yoga and running
- In the morningYoga focussing on the sun salutation and the downward facing dog.
- Evening: 20 minutes of running for beginners.
Tuesday: Strength training and yoga
- Strength trainingSquats, push-ups and tricep dips.
- YogaPlank and Warrior II as a supplement.
Wednesday: Regeneration with yoga
- Focus on relaxing yoga exercises such as child's pose and hip openers.
Thursday: Running and yoga
- Interval training (1 minute sprint, 2 minutes walk).
- Cool down with yoga exercises such as the Cobra and the Warrior I.
Friday: Full-body strength training
- Combination of squats, plank and triceps exercises.
Saturday: Yoga for flexibility
- A complete yoga session focussing on flexibility.
Sunday: Active rest day
- Walks or light stretching exercises on the yoga mat.
Frequently asked questions about yoga exercises
1. can I lose weight with yoga?
Yes, especially dynamic yoga styles such as Vinyasa or Power Yoga promote fat burning. Combined with running and strength training, the effect is intensified.
2 How often should I do yoga?
For beginners, 2-3 yoga sessions per week are sufficient. These can easily be combined with other forms of training.
3. is yoga also suitable for older people?
Yes, yoga can be adapted to any age and fitness level and is particularly gentle on the joints.
Yoga exercises are a wonderful way to improve your fitness, reduce stress and improve your flexibility. Whether you Running as a beginner are or regularly Strength training to lose weight yoga is the perfect complement to any workout. With the right Yoga mat and targeted Exercises you can improve both your physical and mental health. Strengthen health.
Ready to get started with yoga? Share your experiences or questions in the comments and become part of our community on SchnellAbnehmen.at!