Reclined Thunderbolt Pose (Supta Vajrasana) Take this quiz to learn which ones are best for you. You don't need supplements to build muscle, lose fat, and get healthy. Half Lord of the Fishes Pose (Ardha Matsyendrāsana)įind the Perfect Supplements for You in Just 60 Seconds.Eye of the Needle Pose (Sucirandhrasana).One-Leg Reclined Thunderbolt Pose (Supta Vajrasana).Reclined Thunderbolt Pose (Supta Vajrasana).I do all five of these poses in the following order: Here are my five favorite lower body yoga poses for improving leg, hip, ankle, and lower back mobility and flexibility. Once things below the belt had noticeably improved, I began alternating with the upper body routine.Įnjoy! My Lower Body Yoga Routine for Better and Safer Weightlifting I alternate between the upper and lower body routines on a daily basis, but started with just the lower body one because I wanted to address that first. They address the most common joint and muscular problems us weightlifters run into.Īs you’ll see, there are two routines-lower and upper body-and each consists of just five poses that take one to two minutes each to complete. I want to share my routines with you in this article because chances are they can help you too. This means I’ve been able to enjoy my big lifts again and not have to worry about getting hurt, and this has translated into better numbers and faster progress. Even my massage therapist was surprised at how much of a difference it has made in my general levels of muscle tension. The right side of my body is looser, my right knee no longer hurts after heavy squats, my left SI joint rarely makes noise, and I haven’t heard a peep from my lower back. I’ve been doing these routines for about six months now, and the results have been outstanding. I liked the classes but didn’t want the bodyweight training, just the stretching, so I turned my favorite yoga poses into two simple routines that take just 10 minutes per day. I started taking weekly 60- and 90-minute yoga classes, and after several months, had learned a number of extremely helpful poses for increasing my whole-body flexibility and mobility. So I decided to do something about it: yoga. They also got in the way of my progress and increased the risk of injury. My right quads and shoulder were often noticeably stiffer than my left, my right knee would often ache, my left sacroiliac (SI) joint often felt irritated, and my lower back was sometimes sorer than usual. I first noticed this during and after heavy squatting, deadlifting, and bench pressing. Specifically, my thighs, hips, shoulders, and lower back felt more rigid, and my flexibility seemed to have declined. My body felt a lot tighter than I was previously used to. I’ve been doing a lot of heavy compound weightlifting for about 7 years now, and I started to notice something a year or so ago: Try my routine for 30 days and see for yourself.This, in turn, can translate into better performance in the gym. Just 10 minutes of yoga poses per day can help tremendously by improving whole-body mobility and flexibility.Even when done properly, heavy weightlifting can cause considerable lingering tightness in your muscles and joints.
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