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

Start with the basics

If you're new to practicing yoga, it's important to start with the basics. If you think that yoga necessarily means putting one leg around your neck while balancing on one arm, rest assured, there is an easier way to get started!

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

On the Yofe blog, you will find sheets which detail the different 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 , like practicing yoga once a week. It is better to start slowly and stick to it than to set too ambitious goals, which will ultimately discourage us.

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

Combination 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 to warm up can help improve flexibility and mobility, while allowing you to focus on your breathing and relax. During this moment, you can think about the objectives of your session (run more kilometers, lift more weight, etc.). Yoga allows you to focus quickly.

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

Uttanasana (the standing pincer pose): This posture involves standing with the feet hip-width apart, then bending the body forward to reach the toes or shins. This pose stretches your hamstrings, lower back, and calf muscles.

Marjariasana-Bitilasana (the cow-cat posture): This sequence of two postures consists of alternating between the cow posture (marjariasana) where one inhales while lifting the head and arching the back, and the cat posture (bitilasana) where you exhale while rounding your back and lowering your head. This sequence stretches the back and shoulders.

Anjaneyasana (low lunge posture): This posture consists of 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 the body's flexibility and mobility. It is important to warm up properly before performing these asanas and practice them under the supervision of a qualified yoga teacher if you are a beginner.

Use yoga to recover after exercise

If you already play sports like running, boxing or cycling, yoga can also be used to recover after exercise. Stretches and yoga poses can help reduce muscle pain and increase flexibility. Try practicing a few yoga poses after your usual workout to improve your recovery and prevent injuries.

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

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

Supta Baddha Konasana (Lying Frog Pose): This posture involves lying on your back with your feet together and your knees falling to your sides. This posture 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 your arms and legs relaxed and your eyes closed. This posture 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 workout to help calm the mind and reduce muscle tension. It is 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 increases relaxation. You will recharge your batteries and create good memories for your body. Next time, it will be easier to find the momentum to go exercise.

Find a community

By sprinkling your sporting practice with a few tweezers of yoga, there is a good chance that you will become a full-fledged yoga practitioner !

If you want to take up yoga more seriously and more regularly, you can surely find a community near you of people who share your new passion.

Join a yoga group or attend 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 period of fitness 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 to recover from exercise, combining it with other activities, and finding a community, you will quickly enjoy the many benefits of yoga .

We all know, whether beginner or experienced, yoga is an enriching and enjoyable practice for everyone.

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