Yoga with Resistance Bands for Strength and Bones: A Novel Approach

Strength loss accelerates after the age of 50.*

*Unless we do something about it.

Yoga outside with resistance bands
Warrior 2 with resistance bands.

Two to four times per week of strength training is recommend for preservation and/or increase of muscle strength. That’s alot, right?

However, if you already love and practice yoga for all of its mind/breath/body benefits, including strengthening muscles and bones, why not add resistance bands to the yang(active) poses?

I’m excited to share many creative and novel ways to employ resistance bands during yoga asana(poses). Doing so challenges our muscles in different ways than external weights such as dumbells. Furthermore, this way of practicing asanas is fun and time efficient!

By the way, I do still train with free weights or kettlebells, as variety is beneficial and motivating.

Yoga demonstration loop resistance band
Resistance band loop in Warrior One.

I’m excited to share resistance band work with you. To do so, I’m offering loop bands in my regular classes and a detailed, hands-on, and evidence based Zoom workshop (first of a series)  on how to practice yoga poses with Therabands.

Curious? See short demo videos

here and here 

All of the other wonderful benefits of a holistic yoga class can be included such as breath work, meditation, yin or restorative practices. The difference is we use resistance bands as another yoga prop in the active “yang” poses.

Because if we employ props such as bolsters for restorative or yin postures, why not similarly employ resistance bands for strength?

Would you like more motivation? Resistance training can* (the short list):

  • delay muscular degeneration

  • increase metabolic efficiency

  • increase tissue tensile strength

  • increase endurance

  • preserve/increase bone density

Over time, strength loss can lead to a variety of risks to our overall health, including increased fragility and yes, lower mortality .

Next steps? Give this way of practicing yoga poses a try!

-Check out my Sunday series here where we will often use the loop bands as props in asana practice

-Register for a resistance band workshop using Therabands

-Take a private session for a personally crafted practice.

*References:

Altman, Trina. Yoga Deconstructed 2020, Handspring Publishing
Endo Y, Nourmahnad A, Sinha I. Optimizing Skeletal Muscle Anabolic Response to Resistance Training in Aging. Front Physiol. 2020 Jul 23;11:874. doi: 10.3389/fphys.2020.00874. PMID: 32792984; PMCID: PMC7390896.
Golden, Bonnie. Yoga for Holistic Healing: Poses and Sequences for Pain and Stress Relief, 2020  Rockridge press
National Association of Sports Medicine, Senior Fitness Certification Training Manual
von Haehling S, Morley JE, Anker SD. An overview of sarcopenia: facts and numbers on prevalence and clinical impact. J Cachexia Sarcopenia Muscle. 2010 Dec;1(2):129-133. doi: 10.1007/s13539-010-0014-2. Epub 2010 Dec 17. PMID: 21475695; PMCID: PMC3060646.
Over 50? Avoid age-related muscle loss February 09, 2021 | by Edward-Elmhurst Health. Retrieved 9/2021

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