The yoga + strength training combo is powerful: the "system" strength of weights combines with the mobility , stability , and breathing of yoga. The result: cleaner technique, less stiffness, better recovery... provided you plan your weeks wisely.

The 3 golden rules of mixing

• Clarity of goal : priority strength/hypertrophy → place strength training before yoga or on separate days.
• Fatigue management : avoid two intense sessions on the same day; calibrate one of the two to “relaxation/mobility”.
• Gradual : Increase volume or intensity, not all at once. Listen to your joints and sleep.

Should you do yoga before or after weight training?

• Strength/volume objective : muscle building → then short yoga (mobility/cooling down 10–20 min).
• Mobility/technique objective : mini-flow preparation (5–8 min) → muscle building.
• Separate days : ideal for mental recovery, especially on big movements.

Useful mini-flows (to be inserted around the muscles)

Before (5–8 min) – “wake up the supports”

1. Breathing 4→6 (1 min), sitting on a cushion .
2. Slow cat-cow (1–2 min), knees apart.
3. Side openings sitting with strap (1–2 min).
4. Low lunge hands on bricks (1–2 min/side).

After (8–10 min) – “cleanse & breathe”

1. Lateral stretches on the wall (2 min).
2. Figure-4 on chair (2–3 min/side).
3. Left lateral relaxation (2–3 min) with bolster .

Two efficient weekly distributions

3 days/week schedule (beginner–intermediate)

• Monday : Lower body workout → mini-yoga after (8–10 min).
• Wednesday : Upper body workout → mini-yoga after .
• Saturday : Yoga 25–35 min (global mobility + breathing), non-slip mat: see our mats .

4 days/week schedule (intermediate)

• Monday : Lower body (strength) → 10 min yoga (hips/psoas).
• Tuesday : Yoga 20–30 min (back/shoulders + breathing).
• Thursday : Upper body (volume) → 10 min yoga (lateral openings).
• Saturday : Yoga 25–35 min (mobility + core stability).

Areas to target first when lifting

• Hips/psoas : Supported low lunge (hands on bricks ), 4–6 breaths/side.
• Ankles/hamstrings : downward dog on bricks + small “pedals”.
• Shoulders/shoulder blades : opening to the wall (arm 90°) and self-enlargement.
• Core : clean boards (knees on the ground if necessary), fluid breathing.

Recovery & Prevention

• Sleep > all: ritualize a short return to calm flow .
• Volume : if you have severe muscle aches, replace the next session with gentle yoga (15–20 min) on a thick mat .
• Breathing : Keep your exhalation long to reduce nervous tension after the session.

Recommended equipment (Yogaova selection)

• Cork mat (natural grip) or non-slip mat for stability.
• Bricks & strap : adjust amplitude without forcing.
• Sports leggings + bra + crop top : breathable and stable fit.
• Non-slip towel & mat bag : hygiene and consistency.

Mistakes to avoid

• Two hard sessions on the same day: keep one easy (mobility/breathing).
• Intense static stretching before a heavy session: prefer a short, dynamic wake-up.
• Ignore the technique for “ticking” volume: quality > quantity, breathe, use supports .

Key takeaway : Prioritize strength or mobility, put it first, and use mini-flows to prep/de-grease. With a reliable mat , blocks , and a strap , the yoga + strength training duo becomes a progress accelerator without sacrificing recovery.