When we think of Strength Training we normally think about pushing / pulling weights, I wanted to discuss three benefits of strength training through a yoga practise. Looking at the benefits as follows:
Enhanced Bone Density:
As women we are prone to osteoporosis and loss in our bone density as we age, however engaging in exercises that can help to stimulate bone growth will reduce the risk of fractures and osteoporosis. When we look at yoga for these kind of exercises we are looking at poses such and Downward Dog and Warrior II. These poses help to strengthen the bones in the arms, legs and spine.
Boost metabolism and Weight management:
Strength training increases muscle mass and in turn boosts metabolism. A regular yoga practise can help women maintain a healthy weight and manage their own body composition effectively. Depending on the practise, styles such as Ashtanga, Dynamic and Flow Yoga can help to boost the metabolism. Developing these practise styles the functional movement of a yoga practise helps women to build lean muscle mass, giving that support to joints, improve posture and make daily activities easier. Yoga poses require you to engage and hold various muscle groups, which helps to tone and strengthen them over time. Poses like Plank, Chaturanga, and Warrior poses can target the arms, shoulders, core, and legs, promoting overall strength development.
Enhanced mental well-being:
Strength training especially within yoga can reduce symptoms of anxiety and depression. As you become more practised and begin to achieve more you gain that boost in self-confidence and sense of accomplishment. Women find that sense of empowerment gained from yoga practise and overall provides a space to improve woman's mental well-being.
Remember however that all practise of yoga are not the same and the level of strength training can vary depending on the style of yoga and the intensity within the class.
It is always important to listen to your body and gain proper alignment and then gradually progress to prevent injury of overexert in any way.