Yoga and calisthenics are two of the most popular ways to stay physically and mentally fit. Many people think that these two exercises are poles apart from each other, but they are more similar than you might think. For instance, in calisthenics, you have to use your body’s weight as leverage to move your body. Common calisthenics exercises include push-ups, pull-ups, and dips.
Similarly, yoga exercises also revolve around maintaining postures using your body’s weight. However, these exercises have some differences. Calisthenics has more movement, and people usually pursue calisthenics to build muscle mass. On the other hand, yoga is about improving physical, mental, and spiritual health.
Fitness experts and coaches who want to stay in shape by working out usually select either yoga or calisthenics. But why can’t you do both? Here’s how to combine yoga and calisthenics to experience the best of both worlds.
Both yoga and calisthenics are scientifically proven to improve physical and mental health. Therefore, doing a workout by combining them would only get you closer to your fitness goals faster. Some experts even term this innovative combination as the mixture of power (calisthenics) and balance (yoga). A workout routine that combines yoga and calisthenics can build muscles, lose calories, burn fat, improve posture, and build a better connection between your mind and body. If you’re new to calisthenics or yoga, here’s a workout routine you can follow to get better results. Read and follow this guide to get physically and mentally fit.
It’s common knowledge that you must warm-up before engaging in strenuous exercise, whether it’s calisthenics or yoga. As a person who does yoga or calisthenics, you would have certain exercises to warm up beforehand, but how can you warm up while doing these two together?
- Start by stretching your body, an integral part of both calisthenics and yoga workouts. You can either stretch your hands upward or bend down or do a few jumping jacks (calisthenics) to stretch every body part, preparing it for what’s coming next.
- Do a simple yoga pose, like the classic warrior pose, to strengthen and stretch your muscles before moving on to the next step. In addition, it will also help you regulate your breathing before and during your workout.
This combination of warming-up exercises will prepare your body for calisthenics and yoga exercises. You can warm up by running or sprinting for a short while too, but fitness coaches and experts recommend doing the above mentioned stretches to prepare your body.
Moreover, you can add a few yoga poses or calisthenics exercises to the warm-up, depending on your body’s needs.
Once you’ve completed the warm-up, it’s time to move to the most anticipated step: the actual routine every yoga and calisthenics enthusiast needs to follow. Here are some positions you can try. You can follow them in the order mentioned below or change the order as per your choice. Moreover, get at least 1-2 minutes of rest between every exercise.
Jumping jacks are a part of every calisthenics warm-up, but do you know they should also be in every calisthenics-yoga workout? This position allows you to stretch and strengthen your muscles.
Start jumping jacks by standing straight with your arms down your sides. Jump up and stretch your legs as far apart as possible. At the same time, bring your arms above your head, and stretch them, almost joining them together. Bring your hands down and combine your legs while coming down from your jump. Do at least 10-15 jumping jacks before moving on to the next exercise.
It’s a surprise how many calisthenics exercises revolve around jumping. Start by doing a traditional squat position, with your feet under your body. Move backward to distribute weight between your feet and jump to get up in a standing position. Repeat 10-15 times.
Once you’re done with the calisthenics part of your workout, it’s time to practice some yoga poses. The first pose you can do is the Warrior I or Virabhadrasana pose. Here’s how to do it.
- Get in the lunge position, and place the right foot forward between your arms.
- Bend the right thigh while keeping your left foot in position.
- Place your right toes forward while placing your left toes at a 45-degree angle.
- Bend your head toward your navel and reach your fingertips above the head.
- Swing your left hip forward and draw your stomach in. Stay in the same position for 10-15 seconds. Repeat 5 times.
Warrior II is the extended version of the Warrior I pose. You have to get in the Warrior I pose to do the Warrior II pose. Here’s what comes after that.
- After getting in the Warrior I pose, stretch your arms to the side and start widening your posture.
- Keep your front knee above your front ankle while keeping your back leg straight.
- Keep reaching upward with your fingertips.
- Stare forward and stay in the same pose for 10 seconds. Repeat 5 times.
You can also add the triangle pose or the tree pose. Also, try regulating your body by doing a sitting yoga pose at the end.
Once you start doing both calisthenics and yoga, trust us; there’s no going back, as you’ll be surprised by the visible results. If you’re looking forward to trying this calisthenics and yoga workout, you will also love following the routine of experienced bodyweight strength training coach Jean Fallacara. He has hosted numerous podcasts where fitness coaches and experts share tips on how to train like a cyborg.
Moreover, his book on a biohacking approach to fitness discusses how people can get effective results by trying workout routines that suit their bodies and lifestyles. Follow his podcast, read his book, or reach out to this neuroscience calisthenics expert to ask any queries. All you need is some time, lots of motivation, and a yoga mat, and you’re good to go!