BEST YOGA POSITIONS FOR BODYBUILDERS

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Ten of the Best Yoga Pose for Bodybuilders

In this post, I’m going to show you 10 yoga poses for bodybuilders and weightlifters, as well as learn about the many benefits of yoga.

At the end of this post, you’ll get a full yoga workout routine integrating all of these poses.

For bodybuilders, yoga is a fantastic way to complement your exercise routine and regain balance in your body.

Why Yoga?

One of the most neglected aspects of bodybuilding and strength training is stretching your muscles. Doing yoga covers that.
You’re also working muscles with yoga that you normally do not work. But yoga, of course, is more than just stretching.

Below are some key benefits of doing yoga:

  • Has the potential to improve your mental state.

  • Some poses aid digestion.

  • It improves your overall flexibility.

  • Enhances your balance.

  • Strengthens joints and muscles that would otherwise go unnoticed.

  • Keeps you safe from harm.

  • Provides you with energy.

  • Enhances muscle tone (a huge plus for bodybuilders).

Yoga can help build strength, muscles, balance, and flexibility while increasing your range of motion.

If you love bodybuilding and weight training, yoga can enhance your training as a way to mix up strength training with flexibility.

Alternating between different workouts is just the kind of balance you need, and nothing balances out the body like a yoga session.

Yoga And Bodybuilding Complement One Another

By combining the flexibility and stress-relieving benefits of yoga with the muscle-building benefits of bodybuilding, you can achieve the perfect balance.

Bodybuilders do yoga to help counteract the stress of weightlifting by focusing on exercises for the body, mind, and soul.

What is the benefit of yoga for bodybuilders?

Yoga is a physical activity that involves various poses and deep breathing to improve strength, flexibility, and balance.

The general assumption is that bodybuilding and yoga don’t go hand in hand.

Bodybuilding or weight lifting is all about building muscles and strength.

As such, bodybuilders tend to have shorter and tighter muscles.
Yoga does the complete opposite.

It lengthens the muscles to improve your range of motion.

That improved range of motion is what you need as a bodybuilder to strengthen your muscles and improve your performance.

The Positive Impact of Yoga

The number of people practicing yoga in the US alone stands at an estimated fifty-five million.

Numerous studies show that the mind-body workout that yoga provides reduces both stress and anxiety.

Yoga involves controlled breathing, which is vital in controlling the body and putting your mind at rest.

For instance, the poses and movements involved in “Vinyasa Flow Yoga”, for instance, lead to better flexibility and improved balance.

As a bodybuilder, yoga can help alleviate tight muscles and build strength and tone the body.

Trying yoga for the first time doesn’t need to be overwhelming, as you can start with yoga for beginners and gently ease your body into it.

Over time, if you practice yoga regularly, your body will start to loosen, and your balance and range of motion will improve.

Increase Muscle Mass with Weight Training

Strength training is all about bulking up.

When done right, it can increase your muscle mass and bone density.

If you are looking to lose weight, strength training may be just what you need.

Exercise helps boost metabolism, which means burning more calories.

Regular strength training affects the overall quality of life of an individual.

Building muscle makes everyday tasks easy to accomplish, which is something you need as you get older.

As you age, you are likely to lose about five percent of your muscle.

A recent study has shown that thirty minutes of strength training a few times a week can counteract the effects of aging.

The 10 Best Yoga Poses For Bodybuilders

Try these ten yoga poses for bodybuilders to ease tension and improve overall well-being.

Yoga is the single best thing for anyone who lifts weights. And you’ll be amazed at how yoga can help you recover and grow new muscles.

One thing you will notice is that many of these poses focus on stretching your hamstrings and lower back.

This is where many bodybuilders and weightlifters experience tightness and pain.

These poses will help tremendously with that!

1 – Downward Dog Pose

The downward dog, or “Adho Mukha Shvanasana,” is a pose that stretches multiple muscles, like your calves, shoulders, and hamstrings.

You’re using some strength to hold your body up in the downward dog position while also working your core.

Most yoga poses will help strengthen your core.

The downward dog pose is an excellent beginner’s yoga pose and should also be in every builder’s yoga routine simply for the stretching of those muscles alone.

Downward Dog Tips:

  • Hold this position for 1 minute.

  • Keep your hands shoulder-width apart (as if doing a bench press).

  • Press your hands against the floor to feel your shoulders stretch.
    Stay on your tiptoes, allowing your heels to fall back, stretching your calf muscles and hamstrings.

  • Make sure your head and neck are aligned with your spine.

  • Do not round your back (just as you would not round your back when performing deadlifts or bent-over rows!)

2 – 3-Legged Downward Dog Pose

This is an extension of the downward dog pose. The difference is you’re lifting one leg up behind you at a time.

Doing the 3-legged downward dog pose will force core engagement even more.

You’ll get a deeper stretch and will also feel your lats stretch some in this pose, making it an awesome pose for back day (after your workout).

Legged Downward Dog Tips:
Hold this pose for about 30 seconds for each leg.

  • Of course, you’ll follow the same tips above for the regular downward dog pose.

  • When extending your leg, aim for the sky to get a good stretch.

  • Keep your core engaged

3 – Cat-Cow Pose

The cat-cow yoga pose is also a deep breathing exercise. On all fours, you’ll take a deep breath in while tightening your ab muscles and then slowly release that air as you push your stomach out.

As you can see in the images above, your lower back will have an arch as you breathe in.

And as you breathe out, you’ll push your body up and out the opposite way.

What makes the cat-cow so great for bodybuilders and weightlifters is that this pose gives your spine flexibility.

It’s even better for those who lift heavy in the gym.

You’ll also stretch your back and neck muscles with this pose.

Cat-cow Tips:

  • Do about 5 rounds of this pose, in and out.

  • Perform this movement slowly while taking deep breaths.

  • As you breathe in, keep your entire body tight.

  • Don’t exhale too quickly; take your time with this.

4 – Standing Quad Stretch with Raised Arm Pose

Many bodybuilders and weightlifters lack balance. That’s due to weak supporting muscles.

You need those supporting muscles to be strong if you want to get better at exercises like squats and deadlifts.

And the standing quad stretch is an awesome yoga pose for this purpose.

The caveat is that as you’re stretching your quad with one arm, you’re raising the opposite arm straight up.

This helps you increase your ability to stabilize and balance your body, which is key for bodybuilding.

Standing Quad Stretch with Raised Arm Tips:

  • Hold this pose on each leg for 10-15 seconds.

  • Make sure your initial stance is firm (otherwise you will quickly fall!).

  • Hold your leg while stretching your quad for a few seconds before raising your opposing arm as this will further the help you stabilize your body.

  • Once your hand is raised, you can stretch your obliques and lats by bending your body slightly towards the leg you’re holding.

5 – Pose for Standing Forward Fold

You may also recognize this as toe-touches. There’s also a yoga pose called the “forward fold.”

The difference is that with the standing forward fold, you don’t necessarily need to lock your knees. Your knees can be bent.

The purpose of the forward bend for weightlifters is to stretch your lower back and hamstrings.

In fact, this is a great pose to do after your back and leg workouts.

Forward Bend Tips:

  • Hold this position for 1 minute.

  • Start with your knees bent in a comfortable position.

  • As you loosen up you can gradually extend your knees so that your legs are straighter.

  • You can also grab your ankles to pull your body in for a deeper stretch.

6 – Warrior 1 Pose

The “Warrior 1” is another excellent yoga pose for balance and stabilizing your spine.

You’ll also get a nice quad stretch doing the warrior 1 post.

You’ll also stretch both your lats, shoulders, and chest muscles as you raise your arms up.

It’s also a great pose for your hip flexors, which are an important muscle for lower body exercises in the gym.

If you’re just starting out with yoga or with this specific pose, step forward first and then gradually raise both hands while looking up.

As you get more comfortable this pose will become natural and you will raise your arms up as you’re stepping forward.

Warrior Tips:

  • Hold this post for at least 30 seconds on each leg.

  • Step forward enough so that you can stretch your opposing quad (the leg behind you).

  • Remember to look up as you literally reach for the sky; this will ensure that you stretch your lats and chest muscles deeper.

  • Twist your palms inward so that they face you.

  • Kneel for as long as you can without touching your knee to the ground.

    There are different variations of the warrior pose.

7 – Lord of the Dance Pose

This is the most challenging yoga pose!

The “Lord of the Dance” requires an immense amount of balance and core stability. Practicing this pose will give you more of that!

This is a one-legged pose while leaning your torso forward, reaching out, but holding the opposite foot behind you.

Why is Lord of the Dance great for bodybuilding?

It is one of the ultimate balancing and core-stabilizing poses you can do, strengthening all of those muscles you don’t work out while you’re in the gym.

Lord of the Dance Tips:

  • Maintain this pose for 10-15 seconds on each leg.

  • Start with a simple standing quad stretch.

  • Slightly bend your knee to give your body that leverage and balance.

  • Slowly bend your torso forward while stretching your arm straight out in front of you.

8 – Kneeling Hip Flexor Stretch

The kneeling hip flexor stretch is similar to the standing quad stretch with your hand raised. The only differences are you’re kneeling.

You’re also stretching your quad as you did with the Warrior 1 pose. If you recall, you’re going to place your knee slightly behind you to stretch that muscle.

This pose will stretch your quads and lats but is especially good for your hip flexors.

This is a great pose to do between sets of exercises like squats, deadlifts, bent-over rows, or any heavy movement.

Kneeling Hip Flexor Stretch Tips:

  • Hold this post for about 30 seconds on each knee.

  • Before raising your arm, make sure your knee to the ground is behind your body.

  • As you raise your arm above your head, gently extend your stabilizing leg outward to stretch your hip flexors even further.

  • You’ll notice that many of these poses involve your hip flexors.

    This is your “hidden survival muscle” and it’s crucial to work it, especially if you lift weights.

9 – Spinal Twist Pose

The Spinal Twist yoga post is an awesome way to stretch your lower back, outer quads, and glutes.

In addition, this pose can really help with digestion and organ health.

As you know, bodybuilders eat more protein than the average person (and more food in general). So the spinal twist is a must-do pose.

Spinal Twist Tips:

  • Hold this pose for at least 1 minute per leg, preferably 2 minutes per leg.

  • Begin by sitting down and crossing one leg over the other.

  • Pull that leg in close with your opposite arm while twisting your body in the opposite direction and placing your other hand behind you.

  • Try twisting your body so that you’re looking in the opposite direction.

    There are multiple ways you can do the spinal twist.

    Try other variations and choose the one that best fits your body type and current level.

9 – Spinal Twist Pose

The Spinal Twist yoga post is an awesome way to stretch your lower back, outer quads, and glutes.

In addition, this pose can really help with digestion and organ health.

As you know, bodybuilders eat more protein than the average person (and more food in general). So the spinal twist is a must-do pose.

Spinal Twist Tips:

  • Hold this pose for at least 1 minute per leg, preferably 2 minutes per leg.

  • Begin by sitting down and crossing one leg over the other.

  • Pull that leg in close with your opposite arm while twisting your body in the opposite direction and placing your other hand behind you.

  • Try twisting your body so that you’re looking in the opposite direction.

    There are multiple ways you can do the spinal twist.

    Try other variations and choose the one that best fits your body type and current level.

10 – Forward Fold Pose While Seated

This is similar to the standing forward fold, which is the seated forward fold. In laymen’s terms, this is a seated toe-touch (though some choose not to touch their toes, and that is okay).

The goal here is to stretch your lower back and hamstrings. This is another great post to help recover from your back and leg workouts. And, of course, it helps with flexibility.

Seated Forward Fold Tips:

  • Hold this pose for at least 1 minute.

  • In a seated position, gradually fold your body forward.

  • Do not bend forward too far or too fast.

  • Once you get to a comfortable yet semi-challenging position, hold it there and gradually increase your reach every 10-20 seconds.

    Try to go through this routine once each day.

    And if you can do it more, like 2-3x in one session, that’s even better!

    I’ve found it’s best to do yoga after your workouts or at least a few hours apart (ex: lift weights in the morning, do yoga in the evening).

Final Thoughts

Of course, there are many more yoga poses that you can do. And most of them are beneficial to bodybuilders and weightlifters!

But this routine is a great one for you to start.

It won’t be long before you start seeing and feeling the benefits of yoga.

And you may be surprised at how much stronger you are in the gym once you start doing yoga poses on a regular basis.

So make this a part of your daily routine.