Yoga + Weights | More than Movement
Let’s talk about a powerful synergy that might surprise you: adding weights to your yoga practice.
Yoga, mindset, and music, plus added resistance - it all comes together in Yoga + Weights with Wild Grace Wellness. Rooted in intention, mindfulness, and body love, this physically fierce and fun practice is my favorite way to move my body when I want added resistance, intensity, and to move a little extra energy.
The reason yoga-inspired movement, even including weights and drills, is something I can lock in with and show up for every day, is because my time on the mat, no matter the movement, is rooted in something deeper.
Of course I had to introduce this format to the Wild Grace Wellness platform. I put together 10 yoga + weights classes in a program with varying class lengths and intentions, as a great introduction to the format. Programs can be purchased as a one-time class package that you have forever! Programs are also automatically included in the full Wild Grace Wellness membership class library.
So if you want to start with a pack of 10 thoughtfully curated yoga + weights classes, purchase the program here.
Or join the membership for full access to my class library, which currently includes 50+ classes and grows weekly.
This format isn't just about movement/exercise for "sculpting" or "toning" or "snatching" anything, or achieving a body type. It's so much more.
It's about what the movement represents. What added resistance and challenge teaches us. It's about showing up in the struggle and the mess because you love yourself enough to struggle a little bit (or sometimes a lot), and believe in yourself to do it anyway. Not to mention, I always incorporate great music with this class, which brings such a fun and motivating energy.
What you allow yourself to feel and face on the mat makes you stronger off the mat. And I'm not just talking about your body. Because rooting for yourself and the things you know make you feel good is actually quite hard. It requires time and change and making space and loving yourself enough to show up like you're worth it. That daily practice of facing the resistance, communicating confidence in yourself and showing up like the person you want to be - that is why this practice is more than movement.
At Wild Grace Wellness, I will always teach in a way that inspires you to nurture every facet of your being – mind, body, and spirit (whereas many movement practices focus on just the body). To move and live with intention, breathe with purpose, and seek ways to deepen your practice and unlock your fullest potential.
I am ALL about honoring and preserving the yoga space, and not forcing anything to be something it’s not. Weaving intentional intensity additions just makes so much sense to me. This method amplifies your experience when you’re wanting a practice that moves a little faster and adds resistance. To have an option on your yoga mat that targets different muscle groups for physical strength, and brings a whole new dimension of mental strength to your mat and your life - a new dimension of wild grace - that’s the good stuff.
What does adding weights to a yoga flow look like?
Yoga is absolutely a complete and transformative practice on its own, and can grow and be supported with the intentional addition of weights and drills.
Here’s how I recommend incorporating light weights to elevate your Wild Grace Wellness journey:
Functional, mindful movement: Yoga already builds incredible body awareness and strength. Adding weights, even light ones, in yoga postures or even gentle core work, challenges your muscles in new ways and fires up different parts of the pose - deepening your body awareness.
Enhance Bone Density: This is a big one, especially as we move through different seasons of life. Weight-bearing exercise is crucial for maintaining and building bone density. While yoga postures like standing poses contribute, adding a little extra resistance can significantly boost this benefit, helping to protect your bones and ensure long-term vitality.
Deepen Your Poses and Stability: Ever felt a little wobbly in certain balancing poses? Adding a small amount of weight can actually increase proprioception (your body's awareness in space) and activate stabilizing muscles more effectively. This can lead to a deeper sense of grounding and more confident, steady postures. Imagine the empowered stillness in your Tree Pose with that subtle extra challenge!
Boost Metabolic Fire: Integrating strength work, even in a flowing yoga context, can help to gently elevate your heart rate and build lean muscle mass. Muscle is metabolically active tissue, meaning it burns more calories even at rest. This contributes to a healthier metabolism and overall well-being.
Ignite New Awareness: Sometimes, a little novelty can bring a fresh perspective to our practice. Working with weights can force you to slow down, be more mindful of your alignment, and truly feel the engagement of specific muscles. It’s an opportunity to discover new depths within familiar poses.
Music: Each of my yoga + weights classes comes with a curated playlist on the Wild Grace wellness Spotify, linked in the class description.
Where to begin:
Ready to explore this exciting new dimension? Here are a few Wild Grace Wellness tips for integrating weights safely and effectively:
Ease in: Seriously, begin with 1-3 lb weights, or even your own body weight for added resistance. Focus on proper form over heavy lifting, then go from there!
Listen to Your Body: This is always paramount. If you feel any sharp pain, discomfort, or strain, lighten your weights or release them entirely.
Incorporate Mindfully: Think about where the weight can enhance, not hinder, your pose. Often, holding weights in your hands during arm extensions or using ankle weights for leg lifts can be very effective.
Flow with Intention: Maintain the fluidity and breath connection of your yoga practice. The weights are there to support, not dominate, your movement.
Move with music: play the class playlist I created and linked in each class description, or get moving to your own favorite mix!
At Wild Grace Wellness, I encourage you to experiment, explore, and find what resonates with your unique journey and needs. Adding weights to your yoga practice can be a beautiful way to cultivate greater strength, deepen your awareness, and truly embrace your power.
Wherever, whenever, this is wild grace wellness - movement and mindset to meet you where you are.
