The majority of people that do yoga are usually involved in some other physical activity as well. Actually, combining intense exercise with yoga and stretching can be really beneficiary for your body. However, many people are still questioning whether it’s better to do yoga before or after your regular workout.
Many people might not be aware of this, but the way you structure your workout and the sequence of exercises can strongly impact your results. So, let’s figure out what is better – yoga pre- or post-workout.
Should I Do Yoga Before or After a Workout?
Doing yoga before or after a workout mostly depends on your goals and the type of workout you are doing. Generally speaking, if you are doing strength training or a high-intensity workout, it might be better to do yoga after your workout as a cool down to stretch and relax your muscles. On the other hand, if you are doing a more low-impact workout, such as walking or cycling, you can do yoga before as a warm-up or after.
Ultimately, the best approach is to experiment and define which way is the best for you. However, it might be even wiser to schedule your yoga class on a completely different day.
Why You Shouldn’t Do a Yoga Class After a Workout
It’s generally not recommended to do a yoga class immediately after a workout, especially a high-intensity workout, for several reasons:
- Injury risks. After you’re finished with a workout, your muscles are fatigued, and they might be more vulnerable to injury. Going straight into a yoga class without allowing your body to rest and recover can increase the risk of injury;
- Decreased Performance. If you’re exhausted from a workout, it can be extremely difficult to do all the yoga poses properly and keep your focus, which can hinder your progress and potentially cause frustration;
- Different Goals. The goals of a workout and a yoga class are different. The former may be focused on building strength and endurance, while the latter is focused on improving flexibility and balance. Doing a yoga class immediately after a workout can disrupt the balance between these goals;
- Mental Fatigue. Doing a workout followed immediately by a yoga class can be mentally exhausting, making it difficult to stay focused and engaged in the practice.
Why You Should Do Your Yoga Practice Post-Workout
We’ve already mentioned that it might be worth doing yoga a little bit after your workout, for example, the next day. It can significantly improve your general feelings and help you change the feeling of tension and intensity to relaxation. Let’s look at some of the biggest benefits of doing yoga post-workout.
Better Flexibility
It’s definitely not a secret that intense workouts usually result in really stiff and tense muscles. It’s not surprising that this happens, as when you’re doing exercises that focus mainly on your strength, the muscles are constantly in a state of tension.
Doing various yoga poses and practicing dynamic stretching can really help you deal with this problem. That way, you compensate for all the intense exercises and help your muscles heal from their impact faster. Moreover, the more flexible your muscles are, the less the risk of getting injured.
Recovery of Your Muscles
If you’ve been doing various physical activities and training in a gym for a while, you probably developed more awareness about how your body reacts to all these exercises. The fibers of your muscles get broken during your training, and when they recover, they become much stronger. To make this process faster and easier, consider integrating yoga and stretching into your workout program.
Many poses involve inverted positions or twists, which can help increase blood flow to the muscles. This increased blood flow can help deliver oxygen to all your muscles which really helps in recovery.
Slower Heart Rate
When you’re doing intense exercises, it’s impossible to avoid your heart rate rising, that is pretty natural. However, sometimes, it may not go back to normal properly. To prevent that, consider doing a few yoga practices after your workout. Many of them involve various breathing techniques that can really help you relax and calm your nervous system down. It will send the signal to all the other systems in your body that it’s finally time to rest and relax.
Lowering the Level of Cortisol
When you’re involved in any intense physical activity, your body starts producing more cortisol, which is a hormone of stress. It can help you endure various dynamic exercises. However, if the level of this hormone doesn’t go back to normal, it may result in a variety of health issues.
In order to avoid that, you can incorporate yoga into your life. It is proven that yoga exercises and techniques are really helpful in reducing stress. Moreover, regular yoga practices allow you to decrease the level of sugar in your body if it’s too high.
Best Yoga Poses for After a Workout
So, we can all agree that doing yoga after a workout is definitely advantageous for your body. Now, you probably want to know which techniques and exercises are the most effective. Let’s take a look at some of the best yoga poses after a workout.
Child’s Pose or Balasana
To take that pose, you’ll have to kneel on the ground with your toes touching and your knees slightly apart. Put your arms in the front and rest your forehead on the mat. This pose stretches your lower back, hips, thighs, and ankles.
Pigeon Pose or Eka Pada Rajakapotasana
Your starting position will be a high plank. Then you’ll have to put your right knee forward between your hands. Your left leg should be straight in the back, and the hips should be as close to the ground as possible. After you take the pose, bend your arms and lower your forehead to the floor. This pose stretches your hip flexors, glutes, and lower back;
Downward-Facing Dog
It’s actually one of the most well-known yoga poses. Basically, you have to place your hand and feet on the floor. Then you’ll have to raise your pelvis up and try to bend your back while keeping the arms and legs straight. Press your heels towards the ground and keep your head and neck relaxed. This pose stretches your hamstrings, calves, and shoulders.
Anjaneyasana
Anjaneyasana, also known as Low Lunge, is a pose that resembles the one described earlier. To perform this pose, place your hands on the floor with your right knee positioned between them. Lower your left knee to the ground and ensure that your right knee is directly above your ankle at a 90-degree angle. Slowly press your hips forward and lift your arms up, holding the pose for a few breaths.
Cobra pose
To perform this pose, you’ll have to lie on your stomach and place your hands a little bit lower than your shoulders. Straighten your arms and raise yourself up while bending your back. It can really help you stretch your back and abdominal muscles.
Is It Okay to Do Yoga Before a Workout?
In general, it’s okay to do yoga before a workout. It can be helpful in preparing your body for more intense exercises by warming it up. Yoga can help to increase flexibility, which in order gives you a bigger range of motion. By stretching your muscles before exercise, you may be able to move more freely and with less restriction during your workout.
Also, doing yoga before a workout can help you reduce the risk of getting injured, as your muscles will be stretched and warmed up. In that case, you are less likely to experience strains, sprains, or other injuries during your workout.
However, it’s essential to listen to your body more. If you’re feeling really tired or experiencing any discomfort during your yoga practice, consider delaying it and putting more emphasis on the workout. There are different types of yoga, so it’s crucial to choose a practice that complements your workout and doesn’t leave you feeling too exhausted.
Should I do Yoga or Exercise?
Honestly, there’s no definite answer to this question. It solely depends on your goals and preferences. If you want to make your body stronger, gain some muscle weight, and bulk up a bit, then gym training is definitely for you.
And if you’re looking for ways to improve your flexibility and better your physical and mental state, yoga might be a perfect option for you.
However, it’s highly advisable to combine intense gym workouts with relaxing activities like yoga and stretching to let the muscles rest a bit and allow your body to relax and recover.
Conclusion
Overall, combining intense workouts and physical activities with yoga is a great idea. Depending on your goals, you can decide whether you want to do yoga before or after your other activity.
However, in general, it’s advisable to have a particular day that’ll be special for yoga. It will allow you to relax and give your muscles an opportunity to rest and recover. Moreover, doing yoga or stretching the next after a workout will definitely help you deal with muscle soreness and tension.