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Yoga flows

Lifters' yoga: a 25-minute class for squat, hinge and overhead positions, after lifting or on a rest day

A 25-minute class for people who lift, built around the positions the squat, hinge and overhead press need: ankles and hips, hamstrings, and the upper back and shoulders. Do it after training or on a rest day, not just before heavy sets: long holds right before maximal lifts cost a little force, and stretching just before resistance sessions blunted strength gains over weeks. Our yoga for mobility class is a general flow; this one picks the lifts' positions. Hold to a strong but comfortable stretch, never a pinch. If you're very flexible or a shoulder has slipped, skip the end-range holds and keep the strength moves.

25 minBeginner16 movesA wallHip flexors · Adductors · Glutes · Quads · Hamstrings · Back
Follow along: a timer, a cue and the next move, one step at a time.

Settle

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoLying, knees bent. In for about 4, out for about 6, with no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Ankles and hips (the squat)

  1. Knee-to-wall ankle rock10 slow rocks each side
    Beginner · 3D demoHeel down, knee tracking over your middle toes
  2. Low lunge (Anjaneyasana)45 s each side
    Beginner · Hip flexors, Quads, Glutes · 3D demoBack knee padded; tuck your pelvis underEasier: Half-kneeling hip flexor stretchHarder: High lunge (crescent lunge, Ashta Chandrasana)
  3. Lizard pose (Utthan Pristhasana)30 to 45 s each side
    Intermediate · Hip flexors, Adductors, Glutes · 3D demoHands inside the front foot. Come out if the hip pinchesEasier: Low lunge (Anjaneyasana)Harder: Front splits (Hanumanasana)
  4. 90/90 switch10 slow switches
    Intermediate · 3D demoHands behind you; pause at each endEasier: Reclined figure four (eye of the needle, Sucirandhrasana)Harder: 90/90 hip lift-off
  5. 90/90 hip lift-off3 holds of 5 s each way, each side
    Intermediate · Glutes, Hip abductors, Hip flexors · 3D demoLift with your own musclesEasier: 90/90 switchHarder: Active pancake lift-off
  6. Deep squat hold60 s
    Intermediate · Quads, Glutes, Adductors · 3D demoHold a door frame, heels on a folded mat if they liftEasier: Goddess pose (Utkata Konasana)Harder: Cossack squat

The hinge

  1. Hip hinge fold5 slow folds, 3 breaths at the bottom
    Beginner · 3D demoHands on your thighs, long backHarder: Seated forward fold (Paschimottanasana)
  2. Supine hamstring stretch with a strap45 s each side
    Beginner · Hamstrings, Calves · 3D demoStop at a mild pull, about 3 out of 10Easier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)
  3. Warrior III (Virabhadrasana III)3 breaths each side, twice
    Advanced · Glutes, Hamstrings, Back · 3D demoHands on a chair at hip height, hips levelEasier: High lunge (crescent lunge, Ashta Chandrasana)Harder: Standing splits (Urdhva Prasarita Eka Padasana)

Upper back and overhead

  1. Cat-cow8 slow waves
    Beginner · Back, Abs · 3D demoHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Thread the needle (Parivrtta Balasana)30 s each side
    Beginner · Back, Shoulders · 3D demoHips over knees; let the upper back turnEasier: Side-lying open bookHarder: World's greatest stretch
  3. Extended puppy pose (Uttana Shishosana)2 holds of 45 s
    Beginner · Shoulders, Back, Chest · 3D demoRibs soft, hands on blocks if your shoulders pinchEasier: Child's Pose (Balasana)Harder: Downward-facing dog (Adho Mukha Svanasana)
  4. Wall angel8 slow slides
    Beginner · Back, Shoulders · 3D demoLower back stays on the wallEasier: Table slide (seated forward reach)Harder: Prone Y-T-W raises

Rest

  1. Reclined figure four (eye of the needle, Sucirandhrasana)45 s each side
    Beginner · Glutes · 3D demoHold behind the thigh, never press on the kneeHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)
  2. Corpse pose (Savasana)2 min
    Beginner · 3D demoSlow breathing; roll to your side to get up

Tips

  • Before a lifting session, use only a flowing version: 5 slow rocks in and out of each lunge and 3 breaths in each pose, then your warm-up sets.
  • If strength is your priority, lift first and do this afterwards or on another day.
  • Pick extra by your sticking point: ankle rocks for heels that lift, thread the needle and wall angels for arms that drift forward.
  • A pinch at the front of the hip, ankle or shoulder is the joint, not a stretch: stay short of it.
  • If a shoulder feels as if it might slip, leave out the puppy and wall angels and see a physiotherapist.
  • With glaucoma or blood pressure that isn't controlled, keep head-low poses brief.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the lifters' yoga: a 25-minute class for squat, hinge and overhead positions, after lifting or on a rest day take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 11 of its 16 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.