A dedicated, regular yoga practice is great. But what’s better is the yogi who cross-trains.
灵活性andstrength像猫和牛姿势一样一起去。一个没有另一个没有人在身体内部不平衡，并增加了受伤的潜力。纳入力量训练可以改变您的练习，增强以前挑战您的姿势的肌肉。（我在看着你，Chaturanga。）
这是六项实力建设的动作，以帮助平衡常见的瑜伽士失衡并为您的练习提供动力。
二头肌卷发
Why:诸如Chaturanga和Plank构成胸肌和三头肌的力量之类的姿势，但瑜伽中二头肌，菱形，三角肌和lats的关注较少。
举动：站立高，脚宽大，在山姿势中，每只手拿着哑铃，双臂伸向双臂。为了获得更多支持，请靠在倾斜长凳上，双臂垂在地板上。确保肘部靠近躯干，并且手掌向前。保持上臂稳定，呼气并在收缩二头肌时将重量卷曲至肩膀高度。吸气并将重量降低到起始位置。
叛徒行
Why:许多瑜伽士发现他们的前三角肌紧绷，而中间和后三角肌很弱。行可以帮助增强中部和后三角肌，并发展姿势支撑和上身强度。
举动：在您的手和膝盖（在桌面上），每只手都在您的肩膀下方，用哑铃。保持手臂靠近躯干，呼气并将右哑铃拉到腰部。专注于将肩blade骨互相朝向，肘部靠近肋骨笼。将哑铃降低到吸气的地板上，然后用另一只手臂重复。为了面对更大的挑战，请尝试使用木板的行。
SCAPULAR PUSHUPS
Why:这serratus anterior, a large muscle that wraps around the outside of your rib cage, helps move your arms in different directions, stabilizes the arms and shoulders and protects against neck pain. Because of that, they’re an important muscle for inversions and arm balances.
举动：进入木板。保持双臂伸直，将肩膀互相滑动，然后彼此向外远离。
SLIDING HAMSTRING CURLS
Why:战士,突进和椅子姿势都集中在作为ds while placing little, if any, emphasis on the hamstrings. The hamstrings stabilize the hips and keep the spine properly aligned. Strong hamstrings help maintain good posture and prevent leg injuries. This hamstring curl variation requires activation both as you lift and lower while also demanding glute and core stabilization and engagement.
举动：您不需要任何重量，但是您需要两个小毛巾或滑翔机和平滑平稳的地板。跪在你的背上，膝盖弯曲，直接在膝盖和手臂下方的高跟鞋旁边。将脚趾弯曲到天空中，使您的脚跟压入地面。收缩您的腹部，而无需向后弯曲，挤压臀部以将臀部抬到桥梁姿势中。呼气并将脚跟从身体上滑动，伸出腿。吸气并滑回您的屁股。当您的脚跟再次屈膝时停止。
SQUATS WITH LEG LIFT
Why:In backbends, yogis are told to relax the glutes. While there are glute-strengthening postures (hello, chair), the naturally flexible among us have lost so much sensitivity we tend to use other muscles and aren’t fully engaging our glutes. Squats build leg and glute strength and promote mobility and balance. Adding the leg lift encourages the standing opposite hip to stabilize as you feel the surrounding muscles kick in.
举动：Stand with your feet hip-width apart. Bend your knees and push your butt back to lower into a squat. Stand back up and lift your right leg out to the side, keeping your knee straight. Lower your right leg. Squat again and lift your left leg as you stand back up. To make this more challenging, place a band around both legs just above the knees or hold dumbbells.
手腕卷曲
Why:这se muscles are used to lift and grasp. Strengthening them helps with postures like chaturanga and crow that place a majority of your weight on the wrists.
举动：站立高，脚宽阔的臀部宽度，每只手都有哑铃。将肘部弯曲到90度，并将其塞在您的腰上。转动手掌面对。吸入，弯曲手腕，使指关节向下指向地板。呼气，将指关节指向天花板。
