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Yoga is a great addition to any fitness routine.
COREY TOWERS
It’s totally possible, though, to incorporate strength training into a yoga workout too.
It’s my favorite punch in of yoga.
For a long time, I always felt like something was missing from the yoga classes I took.
But I’ve always just felt like I needed something more to be able to leave class feeling accomplished.
When I discovered this hybrid punch in of yoga, I was thrilled.
“What I love about strength training and yoga is you get to ground yourself,” she says.
To help you discover the magic of power yoga, Gobins put together the 20-minute workout below.
“In New York, Sculpt has been our most popular class,” Gobins says.
The below routine takes only 20 minutes and will give you a total-body workout with strengthening and stretching benefits.
The workout starts off with some light stretches to get your body ready.
Then it goes into strength moves and ends with more stretching.
(If you’re not familiar with Sun Salutation A, learn how to do it here.).
This will help you smoothly transition between exercises, and it serves as active rest between strength sets.
“Remove distractions and calm the mind,” Gobins advises.
Stay here for at least five breaths, she says.
“It’s just an allover reset to connect a little more to your body.”
Go ahead and bend your knees as much as you gotta.
“I always bend my knees,” Gobins says.
“You’re strengthening your arms, pecs, core muscles, butt, and fronts of the legs.
Chaturanga Push-Ups 3 reps
Chaturanga Push-Ups, or triceps push-ups, are really hard.
Gobins says to verify you keep your core and quads activated, like you did during the plank.
She’s demoing a modified version on her knees.
you’ve got the option to also do this without weights if you want to keep it simple.
Keep your core engaged and shoulders back throughout.
Oblique Twists 16 reps
These twists target your core, specifically your obliques (side abs).
Plus, standing in this position works your inner and outer thighs while you’re at it.
If this is too hard, you could ditch the weights and/or keep both feet planted on the floor.
Gobins suggests keeping both feet on the floor if you feel any tension in your lower back.
“This targets the small muscles of the outer thighs,” Gobins says.
double-check to keep the movement slow and controlled.
It also works into your obliques a lot more.
“Feel free to bend your knees a bit if your hamstrings are tight,” she adds.
Figure Four 30 seconds each side
Time for the cool-down!
This pose is great for stretching out your glutes and sides of the legs.
Savasana 30 seconds to 2 minutes
Of course, every good yoga workout ends in Savasana.
Gobins suggests lying here for up to 2 minutes, depending how much time you have.
