Mobility instead of mantras: These 5 cross-yoga exercises make stiff muscles supple again after hard strength training
Y oga and weight training? That doesn’t seem to fit together at first. But it does, and extremely well! Yoga coach Michaela Weller has been working with crossfitters for years. She knows exactly which yoga exercises quickly make the muscles supple and ready for use again after a hard weight training. Because yoga is much more than just breathing and stretching.
“My yoga training in India showed me that there are more important things in my life than bending weight plates, broad shoulders and one and a half times your body weight,” writes Weller in her book Cross-Yoga for Athletes (from € 5.99) (Christian Verlag, 20 euros). In it, she shows 50 yoga exercises that train your flexibility and thus support your performance during strength training.
What is cross yoga?
The name suggests it: Cross Yoga perfectly connects two seemingly opposing worlds: Crossfit and Yoga. So basically “Om” and “overhead squats”. But does that fit together at all? Sure, because mobility is an important basis for any strength training.
Regular yoga sessions can significantly improve your strength training performance. But many athletes shy away from the spiritual touch of classic yoga. That’s why cross yoga is tailored to the physical needs of athletes. In concrete terms, this means: more functional stretching, less “om shanti”.
Cross yoga: these are the advantages
Are you wondering why you should not only do cardio but also yoga in addition to your strenuous strength training? Our 5 tips will clear up any doubts, we promise!
1. Smooth fascia thanks to yoga
The fascia tissue that envelops your muscles needs movement to stay elastic. Yoga is the ideal workout for smooth fascia. Even better than just stretching because you not only stretch the muscles during yoga, but they are also tense in tension.
2. Faster regeneration after the workout
The gentle movement during yoga improves blood flow to the fascia tissue and muscles and speeds up metabolic processes. As a result, they regenerate faster after a strenuous workout and your body can handle a hard workout better.
3. Increased range of motion during strength training
Those who do yoga regularly become more agile. In the end you also benefit from this during strength training: your movements become more fluid and your range of motion (“range of motion”) even greater.
4. Yoga improves coordination
Another advantage of yoga is that it improves the interaction of the individual muscles and optimizes general coordination. As a result, the risk of injury also decreases during weight training.
5. Breathe in a more controlled manner, exercise more concentrated
In yoga, the focus is clearly on breathing, which is important for every workout. Not only yogis know this, but also weightlifters, strength athletes and marathon runners.
As you watch yoga as your breath flows, you also practice concentrating on the here and now, simply being present. If you can also use this in strength training, you will focus more on your athletic performance during training and, if it matters, you can skim off your full performance.
Cross yoga: the best exercises
As the yogis say so nicely: Yoga is one percent theory and 99 percent practice. Therefore roll out your yoga mat (search at amazon.de) quickly and start with our exercises (asanas). Just click through the picture gallery!