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Yoga & Strength Guide

Enhance your training with yoga and strength sessions

Introduction

Why Yoga & Strength?

Yoga and strength training are powerful tools for athletes and fitness enthusiasts. They help improve flexibility, mobility, and core strength, supporting your Power Zone and running programs.

Regular yoga sessions aid recovery, reduce injury risk, and enhance mental focus. Strength training builds muscle, boosts endurance, and improves overall performance.

Integrating yoga and strength into your weekly routine ensures a balanced approach to fitness, helping you reach your goals faster and stay healthy.

Benefits

Benefits of Yoga & Strength

Improved flexibility and mobility
Enhanced recovery and reduced soreness
Greater strength and endurance
Better mental focus and stress relief
Lower risk of injury

Getting Started

How to Start Yoga & Strength

To get started, choose a yoga or strength session from our library or follow links to recommended online classes. Begin with beginner-friendly routines and progress as you gain confidence.

Practice

Practicing Yoga & Strength

Start with short sessions and focus on proper form. For yoga, follow along with video classes or online guides. For strength, use bodyweight or light weights and increase gradually.

Warm up before every session
Follow instructions carefully
Listen to your body and rest as needed
Progress at your own pace
Stay consistent for best results

Practice

Doing Your Pelvic Floor Exercises

Now that you can feel the muscles working, you can start to exercise them:

Tighten and draw in strongly the muscles around the anus and the urethra all at once. Lift them up inside. Try and hold this contraction strongly as you count to five, then release slowly and relax for a few seconds. You should have a definite feeling of 'letting go'.
Repeat ('squeeze and lift') and relax. It is important to rest in between each contraction. If you find it easy to hold the contraction for a count of five, try to hold for longer – up to ten seconds.
Repeat this as many times as you are able up to a maximum of 8 to 10 squeezes. Make each tightening a strong, slow and controlled contraction.
Now do five to ten short, fast, but strong contractions, pulling up and immediately letting go.
Do this whole exercise routine at least 4 to 5 times every day. You can do it in a variety of positions – lying, sitting, standing or walking.

Do

Do warm up and cool down
Do focus on form and technique
Do stay hydrated
Do listen to your body

Do not

Do not skip rest days
Do not push through pain
Do not rush your progress

Routine

Make Yoga & Strength a Routine

Consistency is key. Schedule yoga and strength sessions throughout your week, aiming for at least 2-3 times each. Use our platform to track your progress and stay motivated.

Over time, you'll notice improvements in flexibility, strength, and recovery. Adjust your routine as needed and keep challenging yourself.

Make yoga and strength training a lifelong habit for lasting fitness and well-being.

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