Why Yogis Need Strength Training (And How to Start)
When I first fell in love with yoga, I was coming back to movement after years of inactivity. I had danced throughout my youth, but somewhere along the way I lost my regular practice. Yoga helped me rebuild strength, reconnect to my body, and discover a new kind of empowerment.
But as the years went on—and as my asana practice deepened—I began to experience something unexpected: chronic pain, instability, and even injury.
It wasn’t because I wasn’t practicing. In fact, I was practicing daily. What I came to realize was that mobility without strength was leaving me vulnerable. My body needed more support than yoga alone could provide.
That realization changed everything.
In 2018, I hired a personal trainer who taught me the basics of resistance training. I learned how to deadlift, how to squat, how to safely load weight—and my body transformed. The pain I had carried started to dissipate. My joints felt more stable. And, maybe best of all, my yoga practice became more powerful, more fluid, and more sustainable than ever before.
Today, strength training is as essential to me as yoga. I want to be practicing both until I’m 108—seriously.
Why Yogis Benefit from Strength Training
Whether you’re a teacher, a lifelong student, or a casual practitioner, here’s why strength training (or other forms of cross-training) can be such a vital complement to your yoga practice:
1. Joint Stability
Many yogis (especially those with hypermobility) rely heavily on passive flexibility. But strength around the joints is what protects them. Building muscular control ensures your flexibility is functional and safe.
2. Injury Prevention
Overuse injuries can happen in yoga, especially when there’s an imbalance between pushing and pulling movements. Resistance training helps correct those imbalances and supports overall longevity.
3. Bone Density
Weight-bearing movement is essential for bone health, especially for women and aging practitioners. Lifting weights can be a powerful ally in maintaining vitality as we age.
4. Muscle Balance
Yoga includes a lot of pushing (think: planks, chaturangas), but very little pulling. Strength training introduces movements like rows and pull-ups that support muscular balance and posture.
5. Improved Asana Performance
Greater core strength, scapular control, and coordination can make advanced postures and transitions feel more graceful and accessible. It’s not about “nailing” the pose—it’s about building from a place of integrity.
The Joy of Cross-Training
Cross-training is more than a means to an end. It’s fun. It’s enriching. And it’s incredibly humbling to become a beginner again.
Whether it’s:
• Weightlifting
• Pilates
• Running or swimming
• Calisthenics
…these practices offer new ways to experience movement, build endurance, and challenge your edges—physically and mentally.
There’s also a yogic component here: Tapas (self-discipline) and Swadhyaya (self-study) are two of yoga’s ethical principles (niyamas) that naturally arise when you step into unfamiliar movement. The work can be hard, but it’s full of reward.
Can You Build Strength on the Mat?
Absolutely.
If you can’t make it to the gym—or yoga is your only hour for movement each day—you can still build strength right in your practice. Here’s how:
1. Isometric Holds
Holding poses like Chair, Plank, and Warrior with muscular engagement (not just shape) builds serious strength. Squeeze blocks between the hands or thighs to activate deep muscles.
2. Eccentric Control
Slow, mindful movement builds strength too—especially when lengthening a muscle. Think: lowering to Chaturanga in slow motion or transitioning between poses as if you’re moving through honey.
3. Use Props Intelligently
Sliders, bands, blocks, and towels can add resistance and instability, increasing your core engagement and improving joint support. One of my favorites is sliding through Sun Salutations using towels under the feet—an instant challenge for your shoulders and core.
4. Activate the Bandhas
The bandhas—pelvic floor (mula), core (uddiyana), throat (jalandhara), feet (pada), and hands (hasta)—are energetic and physical locks that help you engage with intention. Practicing with these internal engagements builds a deep well of support.
A Yogic Perspective
If you’re still on the fence about strength training, consider these philosophical anchors:
• Tapas: the fiery discipline that builds transformation.
• Ahimsa: non-harming. Strength prevents injury and supports safe movement.
• Aparigraha: non-attachment. Letting go of the idea that yoga alone must be enough.
• Swadhyaya: self-study. New movement reveals new insights about yourself.
Where to Begin
Start small. Find a beginner-friendly strength training video or try incorporating some of these yoga-based strength tools into your next practice. Be patient. The benefits are cumulative, and your body will thank you.
And if you’re looking for a class that integrates these principles, join me Sundays at 10:30 at True Love Yoga—in-person in Kansas City or online from anywhere. My classes weave together strength, mobility, and awareness for a truly integrative practice.
You can also find more insights like this on my podcast, Deepen Your Yoga Practice, where I explore yoga from every angle—physical, philosophical, and beyond.
Let strength and grace walk hand in hand.
Let your practice support your life—for the long haul.
Let your body feel empowered, resilient, and alive.
Om Shanti, Om Peace.
With love,
Lauren
