Kettlebell Yoga - Incorporate Strength Training to Yoga Asana Practice

Is Just Doing Yoga Enough?

​Maybe? Maybe not!

​​It all depends on what your bodies need and what your goals are. Personally, I don't believe in "one size fits all." Doing just one type of exercise is not enough. Think about it this way. A healthy and well balanced nutritious diet includes six main food groups. We don't eat just one or two food groups, neither should we be doing one kind of workout. Runners and hikers have strong legs, but they tend to have tight hips and quads. Dancers and yogis are known for their flexibilities or excess range of motion, but they don't lift weight to strengthen muscles. Yoga is my main exercise (asana portion of it), and I find cardio workouts and strength trainings compliment it well. Diversifying the workout gives me a more balanced fitness regimen.

Top: Niyama Sol X-Back Bra, Black, S (true to size).
​Bottom: Niyama Sol Mocha Diamondback Barefoot Legging, S (runs small).

I started dancing since I was eight till graduated from the college, so I have been flexible in my whole life. I didn't like weight lifting and strength training because I was worried about becoming muscular. I didn't even like Chaturanga in vinyasa classes because of the worry of getting "big." The "perfect" skinny body image took the lead in my early life. As I am more mature (don't want to admit that I am getting older), none of those matters. Happiness and health are more important than anything else in life. No one in the world is there to judge how I live my life and how my body looks.

I started doing HIIT, Tabata and Cardio workouts four years ago after I hurt my shoulder from doing handstand. During my visit to the physical therapist, he told me that I had muscles imbalance. It wasn't simply the difference between sides. It was more front versus back muscles and strength versus flexibility imbalances. He suggested me to do some weight lifting and functional movements to ameliorate the problem. Ever since then, I alternate between yoga and strength training or cardio workout each day. I have seen a lot of changes in my body. Not only do I become more flexible, but I am also stronger, especially posterior chain muscles, including traps, rhomboid, glutes and hamstrings. These muscles tend to be weaker than the anterior chain for yogis due to lack of pulling movement in yoga. Today, my back muscles are more defined and the aerobic ability is higher than ever. Should I be bothered by toned muscles and broad shoulders? Absolutely not. After all, I enjoy everything I am doing and I feel great. I am not letting others to tell me what I should or shouldn't do. Live my own life!

I recently got a 10lb kettlebell from Prosource Fit. Besides using it for the strength training, I like to integrate it to the yoga flow. You can be very creative with it. Today, I want to share some kettlebell exercises that can be added to the asana practice.

In the instruction note, I will call out the side as shown in pictures to avoid confusion.
​

Malasana - Squat Lift

This exercise is quite similar to Malasana in yoga, except you only squat as low as you can to keep the heels grounded. In Malasana, I advise students to go all the way down. If heels are off the ground, putting a blanket or rolling up the yoga mat under heels are recommended. ​

​Step by step instructions:

1. From Malasana (squat position), hold a kettlebell in front of the chest. 
2. Straight the legs and stand up.
3. Extend both arms up and lift the kettlebell over the head. 

​Note:

• Avoid rounding the back throughout the exercise, both in Malasana and standing.
• I exhale in step 3, but you can choose your own breath pattern. Normally, you exhale on the hardest part of the exercise. That movement is normally against the gravity.

Lunge - Lunge with One Arm Kettlebell Row

There are so many things you can do in lunge position and back row is one of them. Lunges strengthen legs muscles. In order to be stable in the lunging position, inner thighs (aka adductors) are hugging in toward each other. I lean forward and create a diagonal line from the back heel to the crown of the head, which demands more core engagement. 

​Step by step instructions:

1. From the high crescent lunge (left foot in front), lean forward. Right hand grabs the kettlebell while keeping the left hand on the waist.
2. Exhale, pull the kettlebell up and bend the elbow back. 

​Note:

• When pulling the kettlebell up, keep the elbow in and close to the body.
• ​Do it in the slow motion.

Virabhadrasana III - Single Leg Deadlift

Single leg deadlift is pretty much the same as Virabhadrasana III (warrior 3) in yoga. Both help improve the balancing skill. Adding a kettlebell (deadlift) makes is even more challenging than Virabhadrasans III as you work your core, glutes and legs muscles harder. In addition to that, back muscles are also activated to prevent rounding and to provide the support in the movement. 

Instruction:

1. From standing, transfer the weight to the left foot and hover the right foot off the ground. Meanwhile, hold the kettlebell with the right hand.
2. Inhale, hinge forward and lift the right leg up. You are welcome to stay here for couple breathes. Exhale, come up to 1. position.

Note: 

• Just like titer-tater, the higher you can lift the right leg, the lower your torso goes. Eventually, it becomes a straight horizontal line. 
• Internally rotate the right leg (lifted leg) to keep the pelvis leveled.
  
• Keep the left leg (standing leg) as straight as possible.
• Keep the core tight and avoid rounding the back.
• In yoga, I enter the pose in exhale and come up with the inhale; however, I do opposite in the strength training. I breath out when doing the hardest movement, which is coming up to standing.

Kumbhakasana - Plank Hold

Plank is a great pose to strengthen the core. It also targets back muscles, trapezius and rhomboid, as well as pectorals and serratus anterior muscles. Chaturanga is out of the equation if you can't hold plank with a proper alignment. 

Instruction:

1. Hold the kettlebell in plank to make it harder to balance and to work transverse abdominis harder. 

Note: 

• Protract the shoulders. Imagine lifting the space between scapulas up. 
• Tailbone slightly tucked under.
• Activate the legs and push the heels back.

Kumbhakasana - Plank Row

The movement of the arm and shoulder is the same as the lunge with one arm back row but in plank position. This variation is more challenging as it works harder for the core and back muscles (muscles mentioned in plank).

Instruction:

1. From plank, hold the kettlebell with the left hand.
2. Exhale, squeeze back muscles to lift the left hand and pull the elbow up.

Note: 

• Be sure to keep the elbow close to the body when rowing. 
• ​Keep the torso parallel to the ground the whole time; core tight, legs strong and heels pushing back.
• If holding in plank is too much, bring the knees down to modify. 

Vasisthasana - Side Plank with Arm Raise

In the fitness world, the side body is supposed to be in a straight diagonal line in side plank; while in yoga, the lower side body is in a crescent shape, which means you lift up as much as possible. Either way is fine and I practice both.  Side plank with arm raise can be tricky. The prerequisite is to have a strong foundation, side plank. Once you get that, you can consider lifting the weight with the upper arm to strengthening the shoulder and tone the arm.

Instruction:

1. From side plank, left hand grabs the kettlebell and gently rest by the shoulder.
2. Exhale, lift the left arm straight up toward the ceiling. Inhale, return back to 1. position.

Note: 

• Avoid dumping the weight to the right shoulder. Press the right hand down and draw the right shoulder away from the ear.
• To modify: 1) come down to the right forearm, or 2) bring the knees down.

Navasana - Russian Twist

I like to joke of Navasana being Ashtangis's favorite. If you practice Ashtanga yoga, you know exactly what I mean. About half way into the primary series when you are exhausted, Navasa is coming up next. It leaves no time to catch the breath. Holding in the pose for five breaths and repeat for five times. If that's not painful enough, there is a lift between each round. Thanks to the practice, Russian twist becomes quite easy for Ashtangis because we have been doing it repeatedly. Our core and hip flexors are strong for this exercise. 

Instruction:

1. Sit down. Lift both legs up at a forty-five degree ankle and lean back. Hold the kettlebell with both hands. Exhale, twist to the right.
2. Inhale, come back to center.
3. Exhale, twist to the opposite side (left).

Note: 

• Avoid rounding the back and keep the chest lifted.
• To modify: 1) plank the feet on the ground, or 2) slightly bend the knees.

Kneeling Toe Stretch - Kneeling Overhead Tricep Extension

I love kneeling toe stretch. How often do we give attention to our toes and feet? We wear shoes all day long. For women, we even wear the most uncomfortable and excruciating pointy toe heels. After wearing modern shoes day in and day out, toes are either side bent or scrunched together. It is necessary to stretch them out regularly. You can do tricep overhead extension in standing or in lunge, which can be more accessible for some people. I like the kneeling variation just so I can have my toes stretched at the same time. 

Instruction:

1. Kneel with toes tucked under and sit on the heels. Hold the kettlebell with both hands. Bend the elbows and bring the kettlebell behind the head.
2. Exhale, squeeze the triceps (engage the muscles) and straight the arms. 

Note: 

• Keep the core tight and avoid rounding the back. 
• When kneeling, avoid leaning forward or back. Try to keep the shoulders stack over the hips. You should feel some weight put on to your toes and feet.
• Go through the full range of movement slowly and with control.

Kneeling Toe Stretch - Kneeling Kettlebell Halo

Kettlebell halo is a great exercise to improve rotation and stability of the shoulders. Again, I like to do it in kneeling position for toe stretch. This exercise is normally done in standing. 

Instruction:

1. Start in kneeling position and hold the kettlebell in front of the chest.
2. &  3. Bring the kettlebell back and behind the head from the left side.
3. Bring the kettlebell back to the chest from the right side.

​Basically, you circle the kettlebell around the head.

Note: 

• Keep the core tight and avoid rounding the back. 
• When kneeling, avoid leaning forward or back. Try to keep the shoulders stack over the hips.
• Go through the full range of movement. Don't rush.
• Make sure you do both sides for this exercise.

These are exercises I often do on the days I am not practicing Ashtanga. These movements are relatively easy to understand. If you don't have any dumbbell or kettlebell at home, grab a block instead. I hope you find the information useful and consider to diversify your workouts.