3 ways yoga can be your secret fitness weapon

As a physical therapist, I’m a huge proponent of listening to your body, starting slow and prioritising rest and recovery.

That’s why I’m so excited about the new addition to Emily Skye FIT – yoga for recovery with Michelle Cassidy.

Not sure what yoga has to do with your other fitness goals? Let’s dive in and discover just why yoga is the perfect addition to fire up your fitness, mobility and strength.

1. The right kind of recovery

Building your muscle, strength and overall fitness requires a balance between training and recovery. Recovery days are crucial for preventing injuries, aches and pains that may arise from higher intensity workouts and weight lifting. This is because during high-intensity workouts, your muscle fibers experience microtears. Your body then repairs those tears while you rest, leading to muscle growth and improved adaptation so you can get stronger.

But not all rest days are created equal! Your body is made to move, so using active rest like yoga promotes circulation and gentle muscle contractions, stimulates growth hormones, and helps improve overall recovery.

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Roll out the yoga mat with Emily and Michelle the next time post-workout stiffness strikes.

I often see clients that regularly lift weights, but don’t include adequate recovery or mobility work outside of that. They may be fine at first, but over time they start experiencing increased stiffness and pain as their body starts crying out for a break!

It’s amazing how intentional movements for your biggest muscle groups and joints (like your hip, spine, shoulders and ankles) can circulate the chemicals into your neuromusculoskeletal system to help you feel rejuvenated and get stronger over the course of your training!

2. Better form = better results

Do you struggle with getting below parallel during your squats, or feel like your shoulders can’t handle an overhead dumbbell press?

Regular yoga can improve your joint and nerve mobility, muscle flexibility, and general stability so that your body is functioning optimally. And as your joint mobility improves, your muscles will activate more effectively.

Plus, when your body is moving well, it’s easier to maintain good technique during your weight training, because you’re not restricted by unnecessary tightness. You’ll also be able to take your muscles through a greater range of motion, which is exactly what’s required in order for you to get stronger.

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Yoga can help you unlock a greater range of motion.

3. Calm your cortisol

Strength training, HIIT and HIRT workouts put a lot of acute stress on your muscles, bones, joints, tendons, ligaments, and (most importantly) your nerves. This makes the mindfulness and breathwork aspect of yoga extra helpful for people who train at a high intensity, as it allows your central nervous system to properly “relax” and regulate cortisol production.

While cortisol is a normal stress hormone with many helpful attributes, chronically elevated cortisol can lead to tissue damage, irritability, and impaired movement patterns (not to mention poor eating choices and difficulty sleeping!)

If you regularly do high-intensity training (hint: if you do FIT workouts, that’s you!) taking a break for a gentle flow is one of the best things you can do for your body and mind.

It’s important to understand that yoga, like any type of exercise, isn’t ‘one size fits all’. If you’re stiff or achy, poses that lengthen and improve mobility (like the kind found in this session with Emily and Michelle) might be just what your body needs. On the other hand, hypermobile women don’t necessarily need to work on flexibility, but could benefit from poses that encourage stability.

Pregnant women generally benefit from moves that open joints, stretch muscles and help to prepare for delivery. Postpartum? Michelle’s gentle yoga is great for improving stability and supporting strength. Remember to listen out for modification guidance from Michelle during class, and always get clearance from your doctor before starting a new exercise program.

As Michelle says, it’s important to honour your body and only attempt poses that feel safe for you.

Dr. Jessica Warnecke

Physical therapist

Dr. Jessica Warnecke is a physical therapist based in Austin, TX, who is dedicated to keeping you moving at your best in every stage of life – from pregnancy to peak fitness and strength. As well as holding a BS in Exercise Science and a Doctorate Degree, Jessica is a Board Certified Orthopaedic Clinical Specialist and a certified Postpartum Corrective Exercise Specialist.

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