Aiming to better your squat?

When your squat is more sturdy, you can lift more while maintaining solid technique, helping to keep your body strong and injury-free. There’s one yoga pose in particular that works magic on your back squat. You should definitely incorporate this pose into your Greenville Gym training routine to optimize your squat form and depth. That pose, in the yin yoga tradition, is called Dragonfly.

Dragonfly is a quick and simple inner thigh opener that actively opens up the inner thighs (adductor muscles of the hips). Tightness in this area often contributes to a wonky squat, as the knees knock it (internal rotation), instead of being directly over the ankles (external rotation). By incorporating this simple yoga pose into your Greenville athletic club routine, whether it’s done dynamically before your Greenville health club workout or passively post-workout, you should definitely, overtime, experience greater range of motion in your squat.

For guidance, here’s a free online yoga video offering some tips for practicing Dragonfly, as it’s called in yin yoga, whether you’re at the Greenville health center, or at home in front of the TV. Learn ways to find your edge (that sweet spot where you can sustain a hold without too much stress) and melt into the pose with a series of flowing movements. If you are practicing the pose passively, consider holding it for 5-10 minutes to really open up. Also, remember to keep your feet flexed, toes pointing up, to keep the femur bone externally rotating for proper ankle to knee alignment.

Also, to deepen your back squat, or improve on its form, consider checking out a Greenville yoga class, where you’ll definitely work on inner thigh flexibility and hip mobility. Visit the Greenville Gym website to learn more and find a class that fits your schedule!

It’s always the other way around, right?

Yoga for weight lifting…

Yoga for CrossFit…

Yoga for this and that…

But what helps yoga?

Many would argue that yoga is a complete, full-body, strength-building workout. Just do yoga, they say, and you’ll be covered. No need to lift heavy things…you’ll mess up your back. No need to run…that’s bad for you anyways. No need to do pull-ups…you’ll mess up your shoulders. Just yoga. Work with your body weight. That’s enough. Get your cardio via Power Yoga or Vinyasa flow. That’s enough.

This mentality, in my opinion, kind of makes yoga sound stuck up, as it puts yoga above the rest. No doubt about it, yoga is an amazing physical journey! And also, it does take it a step further with all that mind and spirit stuff, which may or may not be of interest.

But to say that yoga is a complete workout is a bit inaccurate. Let me give one quick example. Can you think of any pulling movements in yoga? Think hard. Let me save you some time going through the asana archives and tell you: there’s not one pulling movement in yoga. As such, the lats and biceps are straight chillin’. It doesn’t matter how many yoga pushups you do. It doesn’t matter if you can walk on your hands. There’s some strength-building limitations of yoga. If you’re a yogi and only a yogi, go try a pull-up or a chin-up. You’ll see what I mean.

Oh and let’s consider strength. How do you build strength? Well, there’s 3 ways to boost your bulk.

First, you can increase time under tension. So in yoga, this would mean holding the pose longer. Okay, you can do that. But there’s going to be a point where holding that plank seems like a waste of time. Time under tension isn’t the optimal way to build strength. Let’s just put it that way.

Second, you can increase the load. In yoga, all you have to work with is your body weight. So, here again, yoga is limited in its strength-building abilities. You’ll reach a plateau.

Third, you can train your muscles by increasing the range of motion (ROM) under tension. You might be thinking that yoga increases range of motion. That is true. Yoga is good for flexibility. But again, it’s limited as a strength builder because you’re only working with your body weight. You have to continue adding additional weight on top of your body weight for more strength.

So, what’s the strength-building solution if you’re a yogi? If strength is truly your goal, I say incorporate some basic weight lifting into your Greenville gym routine: squats, dead lifts, overhead presses, bench press, and barbell rows. You’ll, for sure, see increased leg, glute and upper strength, all of which will support a stronger yoga practice. Upper body strength will upgrade your inversions and arm balances. More leg strength will upgrade your backbends. Weighted squats will increase your hip mobility for deep hip openers. And so on…

Want to start weightlifting at the Greenville health club? Enter our state of the art gym facility! Greenville athletic club has all the strength-building bells and whistles you could possibly need to start a weight lifting program, including trained experts to help you along the way. But if yoga is still your bottom line…we do offer lots of Greenville yoga classes to choose from, too! To each is own. You do you.

If you’ve struggled with tight, troublesome IT bands, these yoga-inspired exercises are for you.

In this free yoga demo, running coach and yoga teacher Sage Rountree explains what your IT band actually is, discusses its function, and introduces a two-pronged approach both to alleviate achy IT bands and to strengthen your glutes to prevent future pain. These beginner-friendly yoga exercises can be performed before or after any Greenville gym workout.

Here’s what you’re in for:

First, you’ll learn a quick movement to build your glute strength to improve the communication between your lower leg and hip so your IT band doesn’t have to work so hard to keep you in line. It’s also a great exercise to cultivate more balance! Then, learn a forward folding pose to release all of the muscles that play a role in IT Band Syndrome, especially in the outer hip region where the IT band crosses. This exercise may also provide a bonus hamstring and calf stretch. These exercises, when combined, are especially helpful for runners and athletes in the prevention and/or healing of chronic IT band tightness.

Click here for the video.

Moral of the story: Just stretching your IT band isn’t going to cut it. To effectively deal with IT band issues, you have to BOTH strengthen the places that are weak and release the places that are tight.

So, make sure to mix in a combo of IT band stretches and strengtheners to best support your knee and hip health so you can rock your Greenville athletic club activities pain-free.

To give your IT bands even more love, check out a Greenville Yoga class!

 

Amidst your strenuous workout routine at the Pivotal Fitness Greenville gym, you probably don’t feel like you have adequate time and energy to get in that yoga or Pilates class that you have been pondering. That’s cool. I feel you. We can’t do it all. The good news: You don’t have to get in a full-blown yoga class to reap the powerful benefits of a yoga practice. Pivotal Fitness Greenville gym does, however, offer yoga and Pilates in the mind and body room. So, if a full-blown class is what your heart desires, we’ve got you covered. If not, get wild with this handful of highly accessible, total-body strengthening, and core-enhancing yoga poses while you’re working it at the Pivotal Fitness Greenville athletic club.

  1. High Plank
  2. Low Plank (Plank on forearms)
  3. Side Plank (Each side on forearm or arm extended)
  4. Downward Facing Dog (To amplify Down Dog, try bending your elbows at about 45 degrees so that they are hovering right above the ground)
  5. Dolphin (Downward Dog on forearms with option for Dolphin push-ups)
  6. Crescent Lunge (Each side)
  7. Boat Pose
  8. Bridge Pose

You can sprinkle these poses into your circuit-training regimen or practice them as a sequence post-workout. Hold each pose for 30 seconds to one minute. If you find this too easy, set your timer for 2 minutes per pose. The more the merrier. Also, after you have practiced these very fortifying postures, it’s nice to enjoy a few restorative poses to relax, cool down, and reboot the system. Try Child’s Pose and/or Butterfly Pose to experience a juicy stretch and release.

See that? Your Greenville yoga doesn’t have to be so hard to get in. Just hop on an exercise mat post sweat session, cycle through a few poses, and there you have it. Boom. Yoga made easy for Greenville gym going enthusiasts!