Pumping on Iron Yoga

Yoga is India’s gift to the world of health and wellness. It has multiple physiological and psychological benefits. It comes as no surprise then, that yoga is also the most popular celebrity workout. The demand for yoga as an exercise has given it many result-oriented forms… I’m talking dynamic yoga and ‘hot yoga’. The newest entrant to this trend is iron yoga. As the name suggests, it combines yoga and weight training.

Iron yoga is said to yield better results with fewer reps. Which is why it is a time-saver. Iron yoga comprises strong flowing movements to the rhythm of soothing music. It helps burn fat, strengthen muscles, increase body flexibility and consequently helps improve energy levels and reduce stress. This hassle-free workout can be done anywhere; all you need is a pair of dumbbells and you’re ready to go!

Quick Tips

• If you’ve never practiced yoga before, do these poses without weights for 3-4 weeks and then add the weights
• To start off, use light weights (2-5 pounds)
• Wear snug clothing that doesn’t come in the way during the poses
• Throughout the workout, breathe deeply.
• On the last repetition of each move, hold the position for a complete inhalation and exhalation while squeezing the muscles tighter. This is called static contraction.
• On the final exhalation, lower the dumbbell and then continue with the next exercise
• If your body feels too much stress or pain, take a break
• As with any other workout, consult your physician before taking on these exercises

Chair Pose

(works the legs, glutes and back)

With feet together and a dumbbell in each hand, lower your butt as much as possible, until you’re almost in a seated pose. Keeping the back flat, look at floor about two feet in front of you. Stretch your hands out without touching the knees. This is your start position.
Inhale, bend the right elbow back and pull the dumbbell towards the chest. Exhale and lower.
Repeat with the left arm.
Now, repeat with both the arms simultaneously and hold for one static contraction.
Lower the hands and stand up.

Tree Pose

(works the legs, glutes, abs and shoulders)

Stand tall, balancing your left foot on the right thigh as shown.
Bring dumbbells above shoulders, palms facing in.
Inhale, press the right dumbbell over the head, keeping the upper arm close to the ear.
Exhale and pull back down.
Repeat with the left arm.
Now, repeat with both the arms simultaneously and hold for one static contraction.
Lower the arms and switch legs.

Tree Pose with Rotation

(works the legs, glutes, abs and shoulders)

Stand tall, balancing your right foot on the left thigh as shown.
Raise dumbbells such that upper arms are parallel to the floor as shown.
Inhale, rotate the left shoulder and bring the dumbbell forward and up until it’s directly above elbow.
Exhale and lower.
Now, repeat with both the arms simulatneously and hold for one static contraction.
Lower dumbbells and put the feet together on the floor.

Warrior Pose - Raise and Curl

(works legs, glutes, shoulders, biceps)

Step left foot back as far as possible. Turn left foot out and rotate torso to left to square hips and shoulders over center of body. Keep right foot pointing and head looking straight ahead. Bend right knee over ankle until thigh is about parallel to floor. Raise left arm behind you to shoulder height, palm up. Hold right arm over right knee, palm down.

Inhale, raise right dumbbell straight up in front to shoulder height. Exhale and lower dumbbell. Without moving right arm, inhale and bend left elbow, curling dumbbell towards the shoulder. Exhale and press dumbbell back to start position. Raise the right arm and bend left arm at the same time and hold for one static contraction. Return to start position and repeat with opposite legs and arms. To finish, stand straight, feet together.

Warrior Pose - Kick Back

(works legs, glutes, triceps)

Put the left foot back by about three feet. Leaning forward, bring right dumbbell close to chest and left stretched out, as shown. Lift left foot off floor and extend left leg straight back with toes pointed to form a straight line from left dumbbell to left toes.

Inhale, extend the right arm, rotating palm toward ceiling, as you press dumbbell behind you. Exhale, curl dumbbell back towards armpit.

Do 2-3 reps, and then hold for one static contraction. Return to start position and repeat with opposite sides.

Doing this workout three to four times a week is sure to give you a firmer body and happier state of mind. While you practise iron yoga at home.

Courtesy: burrp