Keep these 3 things in mind when you try yoga with weights

Arm rotations in tree pose require extra focus.

Arm rotations in tree pose require extra focus.

When I decided to combine my yoga teacher training and personal trainer certification and teach a yoga with weights class, I looked around at the programs out there and couldn’t find one that satisfied me. Instead of taking a training that did not offer everything I was looking for, I created my own. My Earth & Fire: Vinyasa Flow Yoga with Weights classes are structured to be safe and designed to stabilize the core in every pose or movement. I borrowed from yoga, pilates and weight training and built all the moves into a flow.

Unless you live in the eastern Adirondacks in New York, you will need to find a yoga with weights class near you if you want to try it. (Or ask me about doing a session on Skype.) When you take that class, keep these things in mind:

  1. Keep it light. Yes, you should keep your attitude light, but what you really need to do is choose light hand weights. If you’ve never worked with weights before, 1 or 2 pound weights are enough. If you have, pick a weight that is less than you usually lift. When you are holding your arms out with a weight in each hand in Warrior II, you don’t want to be slowly tearing your rotator cuff. Since you’ll have to focus on holding a pose as well as what is going on in your arms, it’s safer to downsize your weights. The weights I offer my classes max out at 5 pounds.
  2. Engage your whole body. As you are pressing weights overhead in Warrior I, is your alignment degrading? The weights are just one part of what’s going on. Ground through your legs and feet and always, always, always use your core muscles. Maintain a neutral pelvis and support the low back by drawing the lower abdominals in and up and tucking your tailbone. Keep the shoulder blades down unless you are targeting their movement. Bring your chin down until your ears are directly above your shoulders and keep the neck as soft as possible. The true challenge of practicing yoga with weights is not the number of reps, but doing those reps without sacrificing your alignment.
  3. Breathe. I know I shouldn’t have to say this, but I have learned from my own practice and observing my students that whenever something new is introduced or the going gets rough, we forget to breathe. When I teach Earth & Fire, all the movements are timed to the breath. That might mean those movements are slow, and that’s okay. First and foremost, keep breathing throughout the practice, and fire up your Ujjayi breath.

I love my yoga with weights practice. The strength training has supported my regular practice by building the muscles that allow me to have fun in inversions and all sorts of balance poses. It’s also great cross-training for the running and hiking I do, and the yoga and weights give me a double-dose of bone density maintenance. Keeping those three things in mind, give a yoga with weights class a try.

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