Think yoga is just yoga? Think again! Yoga can not only strengthen and condition your body, but it can also increase mental clarity and flexibility with the right routine. However, yoga alone rarely makes any significant impact on muscle growth or weight loss.
Weight training is an excellent way to build muscle while also increasing metabolism and calorie burning. Research has shown that combining aerobic exercise with weight-bearing exercise like yoga improves your body’s ability to maintain bone mass, which often declines with age.
If you start with one light aerobic exercise session before switching to a more intense workout, this can increase your strength because the body will store more glycogen in muscles. This allows you to get more out of your weight-bearing exercises. Combining these exercises may help suppress appetite too by lowering levels of ghrelin, the hunger hormone.
The bottom line? Yoga is awesome for improving flexibility and balance, but it won’t fully develop without including weights in your routine. If you truly want to get into yoga and slim down at the same time, why not try yoga with weights?
Types of Handheld Weights that can be used in Yoga
5. Suspended Weights
Weights are often used in yoga with weights to increase the intensity of your workouts. They can be incorporated into different poses using several techniques to further challenge your muscles and your mind. When you incorporate weights into poses, you gradually increase the difficulty level, making it an excellent way to build strength and muscle mass.
You may not necessarily need a gym membership or any other equipment except for some weights that are easy to find at home – something as simple as water-filled bottles will do! The best part about this is that you don’t have to set aside regular time slots for weight training. You could simply include these exercises into your existing yoga routine during breaks or even while doing chores around the house.
Here is a list of ten yoga poses that can be done with weights to help you build lean muscle mass and burn fat:
1. Chair Pose With Weights.
This pose allows you to use weights for an added challenge. Sit on the mat with your legs straight in front of you and your feet together on the floor. Lean forward and place your hands on the ground for balance for this position.
2. Downward Dog With Weights
A favorite because it benefits many major muscle groups, downward dog is one of the most straightforward yoga poses. It strengthens your arms, chest muscles, and lower back, stretches hamstrings and glutes, releases tension in your shoulders, and improves balance; weights are used to provide an extra challenge by strengthening your upper body at this pose.
3. Plank Pose With Weights
Plank pose with weights is an excellent way to strengthen your arms, chest, upper back, and shoulders. Start by laying on the mat with your hands close to your shoulders. Raise your body off the ground by balancing yourself on your elbows and toes, with your weight distributed evenly between these two points of contact.
4. Warrior One With Weights
A yoga pose that targets thigh muscles, hips, and abdominal muscles, warrior one is excellent for weight loss because it strengthens these muscle groups, which boosts metabolism. It also stretches the hip flexors, which improves flexibility in this region of the body. Hold warrior one with weights by standing on one foot with both arms raised high above your head, palms facing forwards (right side) or backward (left side)
5. Triangle Pose With Weights
This pose is excellent for strengthening your legs. The main muscles targeted are the quadriceps, gluteus, trunk extensors, and hamstring. Hold your body up by balancing on one leg while keeping the other foot flat on the ground in front of you with
6. Cow Face Arms Pose (Gomukhasana Arms)
The cow face arms pose is an excellent way to strengthen your arms and shoulders. Start by laying on the mat with your hands close to your shoulders. Raise your body off the ground by balancing yourself on your elbows and toes, with your weight distributed evenly between these two points of contact.
7. Crab Pose With Weights
Crab pose with weights benefits the back muscles and hip flexors, strengthening them while stretching them at the same time. It’s a good pose for beginners because it doesn’t require any complicated coordination and won’t put too much pressure on joints and ligaments. Begin by lying flat on your stomach, forearms on the ground, and fingers spread wide. Place elbows under shoulder blades so they form a V shape. Bend your knees and bring soles of feet together, so feet are flat on the floor.”
8. Boat Pose With Weights
This pose is excellent for toning your arms, legs, thighs, and hips. Place weights at various points along your mat to increase resistance in this pose. Begin by sitting with a straight spine, legs extended in front of you. Hold your body up by balancing on your sit bones with knees bent at 90-degree angles and feet flexed, so the soles of your feet are flat on the mat. Lean back slightly to feel an additional stretch in your abdominal muscles.
9. Sun Salutation With Weights
A great way to incorporate weights into your yoga workout is to perform Sun Salutation with weights. Stand and hold weights in front of you. Step or jump through, lowering yourself at the same time, as if you were going to sit in a chair behind you; keep arms raised straight above head throughout. Lunge forward with right leg and bend down until thigh is parallel to the floor. The left leg should be straight with the knee pointing up. Now lift your torso and push weights forward, holding them at chest level.
10. Ardha Chandrasana (Half Moon Pose) With Weights
In this pose, you will gently squat down on the mat with your feet about shoulder-width apart. Holding a weight in either hand with your arms stretched above your head, place weight on the mat in front of your right foot. Slowly turn to the left and squat down further to pick up the weight with the right hand. Bring the weight back up and place it on the mat in front of your left foot. Gently turn to the right and squat down again to pick up weight with the left hand. Bring the weight back up and lean against a nearby wall for balance.”
11 Reverse Plank Pose With Weweights (Purvottanasana)
Another weight-bearing pose is the reverse plank. This move targets your core muscles but also requires a good deal of abdominal strength. Lower down into the planking position by lying on your stomach with abdominal muscles engaged and palms flat on the ground beneath you. Press up into a push-up position that resembles a “reverse tabletop” or inverted V shape. Slowly lower your left arm, feet pushing into the ground now, so they are tucked under your body. Hold this position for 10 seconds before releasing back to plank position.
12 Chaturanga Dandasana With Weights
This pose is excellent for strengthening the arms and shoulders, as well as toning your quads, hamstrings, quadriceps, and trunk. The weights will work to cut your body’s range of motion, which means you’ll need to exert more energy to perform the movement.
13. Knee Chest Forward Fold With Weights
Begin by lying on the mat, face up with knees bent and feet flat against the floor. Hold a weight in each hand and extend arms straight along the ground from shoulders with hands turned inwards towards each other, palms facing skyward. Engage your core muscles and inhale as you bend from the elbows, lowering your entire body slowly toward the ground so that upper arms create a 90-degree angle with the floor. Your head should be aligned with spine and chin tucked in to keep it from being strained.”
14 Reverse Lunge With Weights (Natarajasana)
Start by facing a wall and take a big step back so that you can “stand” next to it. Place one hand on the wall at shoulder height and the other on the back of your left thigh. Place weights down either side of your right foot so you can hold them throughout the exercise. Bend both knees, keeping the front leg straight to target your legs, hips, and glutes.
The back leg should be slightly bent with the knee pointed toward the ceiling. Keep core engaged, shoulders back, and chest up. Hold for 30 seconds.”
15. Standing Forward Fold with weights in hands (Uttanasana)
Lastly, another weight-bearing move is the standing forward fold. This pose allows you to stretch your hamstrings and back while also working on strengthening them by supporting the torso with the arms.
Stand with feet together, toes pointing forward. Bend your knees slightly and draw in your abdominal muscles, extending your arms out in front of you at eye level. Allow your hands to be weightless or hold weights in them.”
Benefits of Yoga with Weights
Yoga with weights is the perfect way to burn fat and build muscle. This routine will help you increase your flexibility and mental clarity while burning fat. Not only will it help you lose weight, but it will make you stronger, more flexible, and reduce stress.
This routine will help you increase your flexibility and mental clarity while burning fat. Not only will it help you lose weight, but it will make you stronger, more flexible, and reduce stress.
1) Deadlift to Half-Moon Pose:
Stand holding one dumbbell in each hand with your feet shoulder-width apart. Keep your back straight as you bend down at the hips to pick up the barbell with straight arms. Now stand back up while walking to the right until you are walking forward once more. Repeat on the other side to complete one rep.
2) Sumo Squat to Bear Hug:
Stand with feet shoulder-width apart and hold both dumbbells in front of chest with palms facing outwards. Lower into a squat until thighs are parallel to the ground. Keep your back straight and exhale as you stand up.
3) Dragonfly Pose:
Start in a downward-facing dog pose with both dumbbells by your feet. Lower to plank pose while lowering weights, then push back into upward facing dog, still holding onto weights. This is one rep. Repeat five times.
4) Bridge Pose:
Lie on your back with knees bent and hold a single dumbbell overhead with both hands. Now press it above you as you raise hips off the ground into a bridge position while squeezing glutes tight at the top of the lift for four counts before slowly lowering back down to complete one rep.
5) Squat Thrusts Holding Dumbbells:
With your feet about shoulder-width apart, hold a weight in each hand at your shoulders. Now, perform a deep squat while keeping your knees behind your toes and lower yourself until fingers can rest on the ground. Stand back up and jump to a seated position with feet flat on the floor. Repeat this five times for one rep.
6) Half Pushup:
With dumbbells by your side, get down into a pushup position but only got halfway before you do a pushup, then come back up to complete one rep.
7) Lunge Dip:
Stand with feet hip-width apart, holding weights in each hand by your hips. Take a big step forward with your left foot and bend both legs until your right leg is to the ground and your left knee is bent at a 90-degree angle. Keep both knees behind your toes and lower into the ground to complete one rep. Repeat 10 times on each leg for two reps total.
8) Side Plank With Knee Tuck:
Lie on the right side, prop yourself up onto your right elbow with your feet stacked, and place your left leg in front of your right to touch your ankles. Raise hips off the ground while keeping core tight and prop yourself up on a left elbow, so the back is straight pressing through the forearm. Pull knee towards chest without bending elbows or dropping hips for one rep. Repeat 5 times on each side for two reps total.
9) Reverse Lunge with Bicep Curl:
This exercise is similar to reverse lunge but with an added curl of dumbbells. With feet shoulder-width apart, step back into a lunge while curling weights up just under your shoulders. Complete one rep on each leg before switching to the other side for two reps total.
10) Bent Over Row:
This exercise is just like it sounds; you are doing a row with weights in both hands but bent over with a straight back and hips slightly raised off of the floor. While keeping arms close to your body, bring them towards your chest in a rowing motion for one rep. Repeat 15 times for 2 sets total (3 reps per set).
The number of repetitions per set will depend on the weight that you choose; lighter weights require more reps than heavier ones. Try starting out with 25 lbs. for weight if this is your first time using weights in yoga.
How many reps should you do?
The number of sets, reps, and weight to use will depend on the exercise you are trying to achieve. For instance, if you are looking for a workout that builds endurance, you will want under 12 reps for 3 sets or 6-10 reps for 4 sets. If you are looking for strength training, then 12-15 reps with only 1-2 sets are best. Also, choose dumbbells that are light enough to do 20 repetitions before fatiguing arms but heavy enough, so 15 repetitions seem tough. Using the aforementioned routine should help give ample results in either category, depending on your goals! Always consult a fitness professional before starting any new workout.