Guidelines for developing an yoga exercise sequence for your workout

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If you spend any time with yoga with weights, you soon discover which exercises work best for you, make you feel stronger, and make you feel better. Suppose you were to gather your favorite exercises into a single workout. To do that, what do you need to know? As we explain in this chapter, you can’t do the exercises in just any order, because you have to start slow and finish slow. And you also have to be careful to include the right mix of exercises in the batch. Keep reading if you want to personalize your yoga-with-weights training and take it to another level.

In yoga-with-weights exercising, sequencing is the order of exercises in a workout routine. The object is to create a deliberate sequence that ends with you feeling refreshed, alert, and vital. To that end, here are guidelines for developing an exercise sequence for your workout:

1. Start slowly. Always start with two or three easy exercises. Don’t challenge yourself especially hard in the early going. Use your first few exercises as a time to get into the flow of the routine and center yourself. Use a few of the warmup exercises to prepare yourself first. Then move into a few of the standing exercises to get a sense of breath and flow.

2. Peak two-thirds of the way through the routine. When you feel energized, move into exercises that offer a challenge and take you into new areas of personal development. Save your hardest exercises — back-bending and abdominal exercises — for two-thirds of the way through. This way, you have ample time to cool down before the meditation period at the end of the workout.

3. End slowly. Save one or two easy exercises for the end of the routine. Gentle twists, seated exercises, forward bends, and stretches work nicely here. Ideally, you should start with standing exercises and end with sitting exercises, because sitting exercises are easier to do. Ending with a sitting exercise helps you cool down for the meditation at the end of the workout

Try not to work the same muscles in back-to-back exercises. For example, don’t do two exercises in a row that work your shoulders. If you give your muscles a rest during a routine, they can work that much harder when you call upon them later on. By the end of the workout, you should feel a nice quality of balance from head to toe.

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