The Synergistic Power of Yoga and Kettlebells

  Walking the fine line between flexibility and strength is an area of exploration and constant challenge. Yoga alone, as you may know, is very beneficial to the mind, body, and soul. Every time you step onto your mat you open yourself to a new experience; a new opportunity to grow. Many perceive yoga as a way to stretch the body and gain flexibility while relieving stress, yet they do not realize that strength is also a major component of yoga.

  Attempting arm balances and inversions can sometimes become quite a challenge due to lack of upper body strength and, therefore, limits us from being able to embrace these poses. Women especially tend to be weaker in the upper body and therefore find poses such as chaturanga (a low push up position) or headstands to be simply impossible and incredibly frustrating. Over time, with patience and lots of practice, these poses can be achieved. However, with the aid of proper kettlebell training, these poses can be strengthened and achieved more efficiently. Kettlebell training and yoga are both wonderful ways to help align, balance, strengthen, and power the body and together they help create a physique that is healthy, strong, and very capable.

  A Kettlebell is a primitive tool that originates from Russia. Thanks to Pavel Tsatsouline, a former trainer of Russian Spetsnaz, Americans are learning about this intelligent and unorthodox method of weight training. Kettlebells have been engineered to help build lean muscle without sacrificing full range of motion, flexibility and mobility. As a matter of fact, kettlebells enhance all of these capabilities. Like a yoga pose, a kettlebell exercise requires rooting from your feet up and linkage throughout the entire body.

  Kettlebell training is very therapeutic to the joints and an ideal method to help with arthritis and other joint conditions, especially because there is no impact associated with the core kettlebell drills. With proper technique one can easily harness a very lean, athletic, capable, and functional body as well as enhance any yoga practice.

 Yoga and kettlebells are similar because every time you pick up your bell, you welcome a new experience and a challenge to your body, mind, and soul. In order to train with kettlebells, a person must be very present and focused on their training; you cannot zone out like you could while on a treadmill or pressing weight on a machine. Your entire body is engaged and challenged. Both yoga and kettlebells encourage core strength, proper spinal alignment, and awareness of breath.   

 Complementing your yoga practice by training with kettlebells will significantly improve your arm balances, inversions, and more without limiting your range of motion or feeling bulky and tight. Having fun and exploring different ways to challenge and move the body will open you to new experiences and you’ll discover so much about yourself and your capabilities. Playing between the “hard and soft” of flexibility and strength is an area that will help you feel balanced from the inside out.

BONUS:

Example poses and tips on how to improve them:

  If you are having difficulty with handstand then I recommend working on your lock outs (over head carry loads are great) and snatches.  These two exercises will help strengthen the upper body, torso, improve your breathing mechanics, build muscular stamina, and help ground you from the feet up.

  Practice doing a few snatches on each side with a solid lockout per rep (5 per side) and then walk around the room with a kettlebell in each hand in the locked out position.  Park the bells then find a wall and practice an easy wall assisted hand stand.  Now you must ground yourself from the hands up.  In the handstand you still activate your torso, lock out your arms, and practice your breathing mechanics to help stabilize.    You will also discover that whether or not you are upside down or right side up, the end goal is to be in proper alignment and grounded.   Handstand requires strength and stabilization.   Strength and stabilization go hand in hand. You cannot have one without the other.

   Another great example is for those having difficulty in Chaturanga.  It is like a low push up position that in some cases can be held for what seems to be forever.   If done improperly you can experience shoulder pain (tight shoulders), elbow pain, (immobility from shoulders and uncontrolled ROM) and lower back pain (weak torso).  It is important to be in proper alignment (elbows should stay in line with your shoulders and shoulders should be in line with your hips).  You can practice carry loads like farmer walks (walk around the room with two kettbells in both hands by your sides), Over Head Double Kettlebell walks (as mentioned above) and the infamous Turkish Get Up. 

   The Turkish Get Up has multiple benefits and can help your yoga practice across the board.  It will help improve shoulder stability and mobilization, open the chest, strengthen the upper body and trunk (torso) and improve hip mobility.  It can help those who may have a shoulder mobility issue (example: shoulders tend to roll inward towards chest) while strengthening the arms.  By improving your shoulder mobility you will be able to keep your shoulders in the proper position while holding chaturanga.   I have found that in many cases one who practices yoga may be very flexible but at the same time immobile. Mobility exercises like the Turkish Get Up is important for both the lifter and the yogi.

  These are merely examples of the most common poses that most women have a difficult time mastering.  There are many other ways to incorporate kettlebells into your weekly training schedule to help improve not only your yoga practice but your overall fitness level.  Likewise, if you are only lifting weights you should incorporate yoga and mobility drills.  By adding in stretching and mobility drills you’ll be surprised how drastic your strength increases.

XOXO,

Abby

To read more about yoga check out:

"It's Time to Go Upside Down! Handstand Progressions"