Yoga for Lifters
Heavy compound lifts build strength through a shortened range. Squats need hip and ankle mobility. Deadlifts need hamstring length. Pressing needs thoracic extension. These poses address what lifting compresses and shortens — the maintenance your training is missing.
Cat-Cow
Marjaryasana-Bitilasana
On hands and knees, alternate between arching the back on the inhale (Cow) and rounding it on the exhale (Cat).
Thread the Needle
On hands and knees, slide one arm under the body along the floor, dropping the shoulder and temple to the mat for a chest and shoulder stretch.
Low Lunge
Anjaneyasana
From a high lunge, lower the back knee to the mat and sink the hips forward and down. Arms can stay lifted or hands frame the front foot.
Pigeon Prep
Eka Pada Rajakapotasana Prep
From all fours or downward dog, bring one knee behind the wrist and extend the back leg, lowering the hips toward the mat. A gentler version of full pigeon.
Downward Facing Dog
Adho Mukha Svanasana
Hands and feet on the mat, hips lifted high to form an inverted V. Heels reach toward the floor, spine lengthens.
Eagle Arms
Garudasana Arms
Cross one arm under the other at the elbows and wrap the forearms, lifting the elbows to shoulder height for a deep upper-back stretch.
Cobra Pose
Bhujangasana
Lie prone, hands under shoulders, press the chest forward and up with elbows slightly bent, pelvis grounded.
Child's Pose
Balasana
Kneel, big toes together, knees wide or together, fold torso forward to rest on or between the thighs, arms extended or resting alongside the body.
Supine Twist
Lying on the back, hug one knee to the chest and let it fall across the body while the same-side arm extends out, shoulders grounding.
Shoulder Rolls
Seated or standing, roll both shoulders up toward the ears, back, and down in a smooth circular motion.
Bridge Pose
Setu Bandha Sarvangasana
Lie on the back, feet flat on the mat hip-width apart, press into the feet and lift the hips. Option to interlace hands beneath the pelvis.
Supported Forward Fold
Seated forward fold supported by a bolster or folded blankets resting on the legs, allowing the torso to relax completely.