How to Do Supersets in Yoga and Weightlifting

This post might offend some yogis, or at the very least appear to be a joke of a workout. Interested readers can find more information about them at Lumos Yoga & Barre – Barre Class Philadelphia
However, I can assure you that superset yoga and weightlifting exercises are not for the faint of heart. It’s actually very efficient and saves a lot of time at the gym (or working out at home).
Stretching between sets or after a weight lifting exercise isn’t something you see too much among people who lift weights. The occasional stretching of the chest muscle might be visible, but that’s about it. That was pretty much everything I did in my pre-yoga weight lifting days. I could lift a lot of weight, but I was about as flexible as a 2 X 4 piece of lumber.
Yoga was found by chance in a bookstore. I came across Beryl Birch’s book “Power Yoga.” The yoga practise piqued my curiosity because it was so physically demanding. I did Power Yoga for a few years while weightlifting (and sometimes when I wasn’t weightlifting).
Since discovering Power Yoga, I’ve been a firm believer in the benefits of yoga, regardless of the type of exercise you choose. Yoga will help you boost your performance whether you’re a marathon runner, tennis player, body builder, or football tight end. What are the benefits of yoga for me?
Yoga has strengthened my flexibility and helped me concentrate. At 37, I’m much more adaptable than I was when I was 18.
The issue with many yoga routines is that…
They take an inordinate amount of time. Any yoga book will tell you that the routines should be done for 30 to 60 minutes straight. I’m fine with doing yoga for 30 to 60 minutes once or twice a week, but not on a day when I’m lifting weights.
My approach is to combine my weight-lifting and yoga exercises. How do I combine my lifting exercises with yoga?
It’s straightforward. I do a yoga pose in between sets of weights (or two poses). I’ll get about 15 minutes of yoga/stretching in during my weight workout, assuming I do 15 sets of weight lifting. For me, that’s usually enough stretching. After the weights, I’ll sometimes do another 10 minutes of cardio.
I’ll do one set of weightlifting followed by a minute of yoga on occasion. Other times, I’ll do two sets of weight lifting (usually a duo superset), then 30 to 45 seconds of yoga (or two).
Organize Your Yoga Supersets
The trick is to incorporate all of the big stretches into a weight lifting/yoga superset routine. The following are the most important yoga poses:
Bending forward Bending backwards Twist in the same direction Pose of equilibrium Taking a place
Core exercises are also available, but I save them for my abdominal workouts. Supersets from my weightlifting and yoga workouts
There are virtually endless variations once you recognise the fundamentals and have practised a few yoga poses. The following examples are given solely for the purpose of illustration.