yoga and physical activity

Yoga is an ancient practice that has gained popularity in recent decades as an effective method for improving physical and mental health.

With spring on its way, if you are looking for a physical activity to get back in shape or to complement your current fitness routine, yoga can be an excellent option. In this article, Yofe explores the different ways you can incorporate yoga into your fitness or workout routine.

Start with the basics

If you are new to yoga, it's important to start with the basics. If you think yoga necessarily involves wrapping a leg around your neck while balancing on one arm, rest assured, there are simpler ways to start!

Learn about the different types of yoga and find a beginner's class. This will allow you to discover the basic postures and familiarize yourself with the various breathing techniques used in yoga practice.

On the Yofe blog, you will find detailed guides on the different types of yoga.

Add yoga to your routine

One of the best ways to incorporate yoga into your fitness routine is to add it to your schedule. Set a realistic goal, such as practicing yoga once a week. It's better to start slowly and stick with it than to set overly ambitious goals that will ultimately discourage you.

Find a class at a yoga studio near you or try an online class, via YouTube for example.

Combine with other activities

Yoga can also be combined with other fitness activities. For example, you can practice yoga before or after a cardiovascular or strength training session.

Practicing yoga as a warm-up can help improve flexibility and mobility, while allowing you to focus on your breathing and relax. During this time, you can reflect on your session's goals (cycling more miles, lifting more weight...). Yoga helps you focus quickly.

Here are three examples of yoga asanas that can be used to stretch muscles and prepare your focus:

Uttanasana (Standing Forward Bend): This pose involves standing with feet hip-width apart, then bending forward to touch the toes or shins. This pose stretches the hamstrings, lower back, and calf muscles.

Marjariasana-Bitilasana (Cat-Cow Pose): This sequence of two poses involves alternating between Cow Pose (Marjariasana) where you inhale, lifting your head and arching your back, and Cat Pose (Bitilasana) where you exhale, rounding your back and lowering your head. This sequence stretches the back and shoulders.

Anjaneyasana (Low Lunge Pose): This pose involves getting into a forward lunge position with one knee bent at 90 degrees and the other leg extended behind you. This pose stretches the hips, quadriceps, and hip flexor muscles.

These three asanas are effective stretches for different muscle groups and can be included in a yoga session to help improve body flexibility and mobility. It's important to warm up properly before performing these asanas and to practice them under the supervision of a qualified yoga teacher if you are a beginner.

Use yoga for post-exercise recovery

If you already practice sports like running, boxing, or cycling, yoga can also be used for post-exercise recovery. Yoga stretches and postures can help reduce muscle soreness and increase flexibility. Try practicing a few yoga postures after your usual workout session to improve your recovery and prevent injuries.

Here are three examples of yoga asanas that can help you relax after a sports session:

Balasana (Child's Pose): This asana involves kneeling and bending forward, with your forehead touching the ground. This pose stretches the back and hips and can help relieve stress and tension in these areas.

Supta Baddha Konasana (Reclined Bound Angle Pose): This pose involves lying on your back, with your feet together and knees falling to the sides. This pose stretches the hips and groin and can help calm the mind and reduce stress.

Savasana (Corpse Pose): This asana involves lying on your back, with arms and legs relaxed and eyes closed. This pose helps release muscular and mental tension, allowing the body to rest and recover after physical exertion.

These three asanas can be practiced at the end of a sports session to help calm the mind and reduce muscle tension. It's important to breathe slowly and deeply while practicing these postures to maximize their relaxing effects.

You can listen to "zen" music during this phase. This helps increase introspection and promote relaxation. You will recharge your energy and create good memories for your body. Next time, it will be easier to find the motivation to exercise.

Find a community

By sprinkling your sports practice with a few pinches of yoga, there's a strong chance you'll become a full-fledged yoga practitioner!

If you want to get more serious and regular about yoga, you can surely find a community near you of people who share your new passion.

Join a yoga group or participate in local yoga events. This will allow you to meet new people and motivate you to continue your practice.

In conclusion, incorporating yoga into your sports practice or during a fitness period can be an excellent way to boost your physical and mental health. By starting slowly and with the basics, adding yoga to your routine, using it for post-exercise recovery, combining it with other activities, and finding a community, you will quickly enjoy the many benefits of yoga.

We all know, beginner or experienced, yoga is a rewarding and enjoyable practice for everyone.

To delve even deeper into the complementarity between yoga and sport, check out our dedicated guides: our complete dossier on yoga and running, our tips for improving your performance with yoga and swimming, and our article on yoga for weight loss and toning.

You can find our article on somatic exercises and their link to yoga here => what is somatic exercise?

Also listen to our podcast episode on sport and yoga with Bertrand, martial arts and yoga expert, for a unique perspective on the complementarity of disciplines.