Yoga with weights?! Really?!? I know some people are really opposed to yoga with weights. I admit that there was a time that I felt the same way, but if you think about it, weights are only props. Just like we use mats, blocks, straps, bolsters, walls, chairs and blankets, we can use weights to get the most out of our practices when appropriate. The purpose of asana practice is to balance and hone the physical body to be a channel to connect to our mental and spiritual bodies, and weights when used correctly can definitely align with that purpose. With that said, here is a short video of a great utthita trikonasana (triangle pose) flow using weights to help build strong stable shoulders.
This is flow is great for building strength and stability in reasonably healthy shoulders. If you have shoulder pain or any doubt about your shoulder health, please consult with a qualified healthcare professional. I've treated a lot of yogis for "pinchy" shoulders... This flow will strengthen the muscles that promote healthy shoulder blade movement and the muscles that stabilize the shoulders. This will also help maintain healthy shoulder range of motion. As a bonus, this flow will make you work your core muscles too! See the video below.
The Benefits
Points to Remember
- Use weights that are not too heavy and that cause you to break your alignment. You can increase the weight as you get stronger.
- Keep your core engaged by drawing your lower ribs in and down.
- Lengthen through your armpits when you punch the weights up.
- Keep the top weight punched high, and keep your gaze on it.
- Slow and steady wins the race!
This triangle flow with weights would work together great with the push to down dog from one of my previous video posts to get you on your way to soaring in your arm balances. Now go pump some yoga iron and build those strong shoulders!
Namasté
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