This means that if the strength training is done effectively, it is relatively safe, because the body is quite prepared. Season 4, Episode 8: Strength Training to Complement Your Yoga Practice. Or you can go to my webpage lizettepompayoga.com and they and you can find out more about me there. Mobility exercises complement your training for size, strength, and speed (power). So they need this time to play with it and really get the feeling of what it’s doing to your body. Transitioning from Yoga to Weight Training. Slack Lining and Tight roping. Later, I found out that practicing a set series of movements almost daily wasn’t necessarily a balanced approach to movement and I found that basic strength training complimented my asana practice without taking anything away from it. It can be scary to think about changing things because they have students and the students like what they do. Because I think a lot of teachers, especially like teachers who I’ve worked with who are, you know, they’ve been doing things differently for a little while. It’s also been very nice like curve for me to move from just teaching yoga online to actually teaching strength training and to put that together in a way. Kathryn: Mm-hmm. We had a really quick conversation maybe a year ago or so, a little bit more than that. Yoga Strength Training . What really helped my inversion practice, other than years of … Lizette Pompa: Yeah, I would say to take it slow at the beginning especially at the beginning. I was so fascinated by it. And then they see that it work. You might think that if you are diligently working your muscles through strength training that you don’t need yoga and strength training is enough. Kathryn: So what other kinds of classes do you have at your studio? Kathryn: Yeah, I totally agree. Further to this, strength training can help us prepare for the more challenging movements our individual modalities have to offer. Lizette Pompa: Yeah, I do think about it. Weight training is fantastic for building muscle, increasing overall strength and power, and improving overall performance. You have to do it then you have to give it time too. But I think, especially people, if you’ve been teaching just like regular yoga classes, and then you start incorporating too much of something new there might be a little resistance at the beginning. Further to this, strength training can help us prepare for the more challenging movements our individual modalities have to offer. Too many challenging poses could do the opposite. Program Being Scheduled . So if you’re interested I would say “tell them you’re going to try something new” and you’re going to add a little bit of this and find a rhythm to that. I think is really great because I think a lot of people see a class and they see that has weights in it and they’re like “Oh no I don’t think I can do that” or “that’s not for me”. I started to blame certain movements, believing poses or stretches were injury producing. Yes, we are both yoga teachers. Exactly! They’re talking about pain. That’s awesome. Training with weights or even your bodyweight can help you tackle even the toughest of poses and there is no doubt that your endurance will be increased. In combination with weightlifting methods, yoga is an additional way to increase endurance and strength, improve complete body posture, and achieve balance and flexibility. If you have never grabbed a dumbbell or kettlebell, it feels intimidating at the beginning. Strength Training to Complement Your Bikram Yoga Practice Bikram hot yoga is an incredible, whole body workout. Those who lift heavy weights and are prone to injuries can greatly benefit from yoga. But for as amazing as this 90 minute yoga discipline may be, supplementary strength training can help advance your practice and balance out your body.. We have vinyasa, we have hatha, yin yoga, and we have jivamukti for a while. We met on the Bikram training and then eventually when I decided to move to Sweden because he’s from here, I’m from Mexico. And it has to readjust and you have to once again be like “oh what’s happening here”. Don’t be too sure! Just so fascinated by it. And I think it can happen at the beginning like when you learn something new you get so excited that all of a sudden for some teachers could be like I want to do it just like this. Then when I started teaching I couldn’t speak fluent Swedish anyways. Empowering women through yoga and movement is an ongoing theme for Lizette. I’ve also prepared an instructional video of these four wonderful exercises that can be done at home with 1 dumbbell (10-20 lbs) and 1 heavier (25+ lbs) kettlebell. Could other practices complement your intentions on the mat? And they’re gonna be open to trying something new. Kathryn: So how did you start bringing weights into your studio? If you adore sweating it out in the Bikram studio but want to add to your workout schedule, go for an exercise that complements your yoga routine. Yoga trains the endurance slow twitch muscles, allowing the body to achieve tone and flexibility. PM – 10 to 20 Minutes of Restorative Yoga Stretching In these regards, yoga complements weight training. In this Podcast, Lizette Pompa and Kathryn discuss how to incorporate strength training to complement yoga with the use of props such as dumbbells and kettlebells. But people’s bodies are so resilient and they’ll adapt and they’ll get stronger and I mean yeah that’s what it’s all about. Then I switched to vinyasa, ashtanga, and eventually strength training. But there are many that they don’t want to come and try or they don’t want to work with weights and they go to other classes. ), a few times a week is a great way to get your fix. If someone wants to subscribe and do yoga online. Mantra Box Online Yoga Classes Power Yoga DVD YBC Favorite Picks Yoga Nidra Meditation Health & … But you could also pursue them separately by adding 1-2 sessions of kettlebell training to your weekly routine. But also if people want to be having this new type of conversation about yoga practice and movement they do need to start to change things. Yoga asks you to support your body weight in a variety of positions. Her teaching style incorporates strength training to complement yoga and functional movement in different ways; including workouts that complement yoga. And I have an app where I post my strength training to complement yoga routines and kind of help people build strength. But it has happened maybe in my regular yoga classes where I use a lot of, I wouldn’t call my yoga class just like a regular yoga class, when you start working with me you will see that it works a little bit different than that. Yeah well, this has been a pleasure. SoundCloud 167 Lizette Pompa: Strength Training to Complement Yoga by Mindful Strength Podcast w/ Kathryn Bruni-Young published on 2020-07-25T20:34:27Z. Sometimes what your body needs it’s just to change a little bit how you do things. When you begin deadlifting how do you get started and how much weight should you lift? You know Olympic Weightlifting is not an easy thing to just pick up one day. Jan 14, 2020 - ‎Today's podcast is guest hosted by Dan Tavino, our Director of Partnerships and Strength and Anatomy teacher for Namaslay® YTT. My pleasure. Here are 5 great exercises that are perfect ways to improve your Yoga. Or was like Bikram yoga your first kind of introduction to moving your body and mindfulness or spiritual practice. In finding a great fitness attitude, you will have the most benefits to take away when not comparing yoga- the mind-body spiritual discipline with hardcore strength training in binaries. Initially I made a move to find out what was “wrong” with my physical practice. Here are 5 benefits we feel will enable you to enjoy your training injury free combining the wonders of both Yoga and Pilates. Why Yoga & Strength Training? A lot of women that are working out with me through the app and it makes me really happy. I want to help them to find strength in their body in different ways. Maybe your body just needed like a bit of variety. With your app and with your online teaching. She’s created a class for women only called Yoga Strong . This is why strength training can represent an excellent addition to your current regimen. I love all the movements you post on Instagram. "Yoga is a great complement to a strength program, and you could see increases in strength." Kathryn: So how did you originally get into yoga? So that they could try different things while we were working out. We are both Bikram yoga teachers that’s how we met. It’s such a great thing that we have this practice for this group of people that they don’t want to do vinyasas or they don’t want to do chaturanga. Practice these four movements, for three to four rounds and rest 30-60 seconds in between each exercise (or more depending on how you feel). So it’s no surprise that yogis need to maintain flexibility plus strength—adding weight training, even if just body weight (e.g., pushups, lunges, crunches, etc. It’s not the deadlifts or the squats necessarily sometimes it’s just the fact that like a novelty helps us feel better. Did you go out one day and buy a whole bunch of weights? Lizette Pompa: That was my first thing. Which is great. Yoga is no longer only to be found in the chic big city studios, more and more athletes are incorporating yoga into their training schedule. I certainly had this very similar experience where I did ashtanga for so many years and you know, like Bikram, it’s a very similar sequence all the time. I mean for my personal practice so I will bring in the dumbbells for twelve people and then a few kettlebells that were heavier and everything that I had around that was heavier. I think that right now especially, I think a lot of teachers and studio owners are nervous because the landscape is changing right now. I noticed pretty much straight away how … Before we get any further I have to say, you don’t have to be in the gym to build your strength, you can do things at home with a small set of weights and resistance bands. Because then you get this time to kind of stretch to get, you know, into these postures again that I have in practice for a long time either. When I started strength training in the gym I immediately learned what progressive loading was, and how human tissue adapted. But maybe the studios they work for or whoever are just not really comfortable actually bringing weights that weigh more than two pounds or one kilo into their classes. Engaging in yoga can even help you make greater gains. So when did you decide that you were going to start teaching online? So assuming that people don’t know anything about you do you want to take a couple of minutes and just tell people a little bit about who you are and the type of work that you do. I started with Youtube when I started doing strength training and I had to say that I just felt that immediately. I decided I was going to post a class here and there, once in a while on YouTube. Well, thank you so much. 173 Matthew Remski: Conspiracy Theories in the Wellness Industry. Then it was like if someone wants to bring their own weights they can do that. While they may seem like polar opposites, yoga and strength training really go hand in hand. Have you ever heard of agonist and antagonist group of muscles? First, you know I wanted to have time to train with women because that’s what really drives me like I want to help and work with women. I love this routine because it compliments the asana practice so nicely. Because I was not doing and do not like every day you know it’s just like bringing it once a week and I was doing it once a week for about five months or something like that and it felt nice. Lizette was born in Mexico and started her yoga journey while living in Madrid. So I thought I’m gonna make this group for just women where we can work together and they don’t have to worry about you know working in pairs with a guy or something like that. Lizette Pompa and Kathryn break down several methods of bringing weights into the yoga studio and transitioning from a traditional asana practice to a practice that includes varied movements. Lizette: “I want to help them to find strength in their body in different ways”. So I think it’s sometimes people might try to lift weights maybe one time and they get either super sore and they don’t come back or go so light that they don’t feel a difference. Then we will try to bring how that will work into a yoga posture or what you can strengthen or how you can use it. I would kick up into a handstand without batting an eye, but ask me to press a weight over my head, and I gravitated towards the 5 lb weights. Any type of yoga will involve a certain amount of muscular conditioning. I think that a lot of people have this experience. And even if when I teach strength training to complement yoga classes or when I teach yoga I will always start with some breathing at the beginning. I also own a studio in Uppsala Sweden. Here's how. When I started incorporating new types of movement whether that was like mobility exercises or whatever it was into my classes I also started off really small. Strength Training Helps You Do Challenging Yoga Poses. I learned that the series of movements I had been practicing didn’t offer enough of a few things for my body at least. It's also great to do squats for leg strength and some of those fast-twitch muscle exercises to complement the isometric nature of yoga. My narrative has shifted tremendously over the last seven years, as I’m sure your’s has as well. Do a brief warm-up of your choice, and end with five minutes of passive stretching or anything you find calming, because relaxation is key. Like you don’t have that same feeling when you’re finished. Lizette Pompa: I have learned that the body thrives when you keep changing things up a little bit. I started with it and I love it. What language do you teach in? Going to the gym to lift weights may seem counterproductive when it comes to your yoga practice. Page 1 of 2 1 2 Next > The Big Babou Brown Belt. It took a skilled coach to help me understand strength progressions and the benefits of higher loads. For those with more modest goals, yoga is a good way to work on strength too, as a supplement to other types of training such as cardio and stretching. If playback doesn't begin shortly, try restarting your device. But it was very close to where I was living in Madrid and I decided to try and I never left it after that. At first, going from the peaceful confines of a toasty yoga class to the testosterone-fueled atmosphere of the gym can be a scary transition. You know you’ve been doing this now for a few years, like has it built into something that you’d hoped it would have? It feels like sometimes they even feel like “No I’m not strong enough”. After taking her first Yoga TT in USA 2010, she moved to Stockholm with her now-husband to finally open their yoga studio Hot Yoga Uppsala in Uppsala, Sweden, in 2011. So I have a class for women it’s called Yoga strong and those classes are only for women. But after, I had to admit that after the class it felt just really nice and my body again. Learn how yoga can complement strength training, add power to your fitness purpose, and energize your whole body. And it was challenging. You stretch every ligament and muscle, extensively work your cardiovascular system and you even compress and flush your internal organs. When you begin strength training you can pick a movement to start with, let’s begin with a deadlift. Lizette Pompa: I was practicing only yoga for about five years and then I got pregnant with my first child. What are other signs that you are starting too heavy? This routine can be done in around 30 minutes, in your living room with the above listed basic props. Yeah. Together they have created a great community who take part in classes which involve strength training to complement yoga. Then maybe add a little bit else, listen to their feedback after class and then you can keep adding a little bit more or change it as it feels better for the students you’re teaching. ISPO.com talked with the US yoga teacher Simon Park about sports and yoga and discussed the question why there are still significantly more women than men on the yoga mat. Those classes where we use the weights are new movements. I have a lot of people that see great strength benefits from doing yoga with weights in my yoga sculpt classes. So in its own way that was its own kind of like enclosed little safe space where you know certain people feel comfortable to come in do movements with you. If you're needing a boost in confidence or feel you've reached a plateau, listen in! So I just thought I’ll make it easy for myself and stick to English. And we have students at those who practice Bikram yoga. It was a little bit hard at the beginning. Then I think what starts to happen is people start to think “oh those poses I was doing must be bad or they must be dangerous or they must have injured me” and maybe sometimes that’s the case but I think it’s so great that you went back to that practice. My body was feeling amazing, but my movement practice was looking like it never had before, which in and of itself was confronting. After taking her first Yoga TT in USA 2010, she moved to Stockholm with her now-husband to finally open their yoga studio Hot Yoga Uppsala in Uppsala, Sweden, in 2011. Then they sort of not feel so great and then they start doing other stuff then they start to feel better and I think sometimes people start to feel better just because they’re doing other things. It’s like two seemingly opposite worlds colliding: the peaceful calm of yoga and the grit of weight training. Strength training is also a really great compliment to forms of movement like postural yoga, dance, gymnastics and other body weight modalities. Interesting right? So now that you do you know you have a very varied practice right. I like it, and I’ve been creating a nice community. Many athletes are combining strength training with yoga to create a healthy, balanced workout programme and get rid of stress. Because I think right now there’s a lot of talking about strengthening, right? Dan explains the fundamentals of strength building and its relationship to yoga. 2016 Jan-Feb; 6(1): 7–14.doi: 10.4103/2231-0762.175404. But I’ve learned that it’s possible. It’s like “I couldn’t do it” and now they just get like “oh I can!”. The only props I had was probably like towels or sliders. The sensation of just like being with yourself in the other room. If you think yoga is just some hippie trend, think again. This is why strength training can represent an excellent addition to your current regimen. Williamstown, ON   K0C 2J0 Canada, including workouts that complement yoga. But then after a while, I was like “oh you know this works”. In my personal opinion, if you aren’t increasing the load after your first set, you are probably starting out too heavy. 6. My name is Lizette Pompa and I’m a yoga teacher. It was at the beginning a little bit like “oh”. Lifting weights two to three times per week builds muscle and bone density and helps with balance. I was doing Bikram, only Bikram yoga for a few years and that was my first teacher training. Let’s look at some of the added benefits yoga offers if you strength train and five reasons you should include it in your routine. Kathryn: That’s awesome. You can count on … Farmers carry 30-60 seconds each side, 2-4 sets. Also, I don’t have to talk to the owner to put that in the schedule. Kathryn: So if people want to find out more about your work or your studio or your online stuff, where do they go online to see that? The first five years were focussed, sweaty, and blissful, but soon after this milestone passed I started to notice that my body wasn’t feeling as good as it used to. After that, I kept practicing. Was it like a slow progression? Yoga, especially Man Flow Yoga, builds up the foundational strength and mobility required to perform weight training exercises, and doing restorative yoga helps your body recover to prevent injury from overtraining, and helps you get back to your workouts sooner with … No. Yes, there are a handful of exercises where 5 lbs is a lot, but for deadlifts, squats, farmers carry, presses and pulls think more in the 10-40 lb range. I was posting those every Monday. Videos … Increasing flexibility, mobility (both active and passive), and range of motion – Increase mobility in … So that’s why I bring also other stuff and then after a while once they get comfortable is like “well you know you can try six kilos”. Don’t be afraid of trying something new. We can still really use the framework of the asana in our practice. AM – 30-Minute Strength-Focused Yoga Routine, followed by 30-Minute Weight Training Session. It has not only positive psychological effects, but it is also beneficial to our body in terms of health and shape. Yoga is the perfect complement to strength training because of its mind-body benefits. So I bought like dumbbells for twelve people and then I have extra things in the studio that we use. If you are interested in an online membership I have to plug the Mindful Strength Virtual Studio here, you can follow along with myself and Kyle, we will teach you some basic lifting and resistance classes, it’s pretty awesome. 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