So, you’ve just finished a sweaty yoga session and now you’re thinking about hitting the weights. But wait—should you be lifting before or after yoga? Sure, your body might feel warm after yoga, but you may also feel a bit drained. On the other hand, a soothing yoga flow after a tough gym session sounds pretty tempting. So what’s the best order?
It actually depends on the type of yoga you’re practicing. If you’re doing a dynamic style of yoga (like vinyasa), it can be a great warm-up before lifting weights. But if your yoga session is more restorative or involves a lot of stretching, it’s better to save it for after your workout—or even for the day before or after strength training.
Why Warm-Ups Matter Before Weight Lifting
Doing any exercise with cold muscles is a recipe for stiffness—or worse, injury. That’s why warming up is a must. It gets your blood flowing, loosens your joints, and primes your body for the work ahead.
Benefits of a proper warm-up include:
- Better circulation
- Mind-body connection
- Warms up your muscles
- Boosts oxygen intake
- Preps your lungs
- Increases heart performance
- Lowers risk of injuries or muscle strain
- Loosens up your whole body
Yoga to Avoid Before Weight Training
Not all yoga styles are created equal when it comes to prepping for a workout. Before lifting weights, skip the slower-paced practices like restorative, yin, or classical Hatha that focus on long, deep stretches. These can overly relax or lengthen your muscles, which isn’t ideal right before heavy lifting.
The Best Kind of Yoga Before Lifting
Some yogis prefer to use yoga as a warm-up for strength training. If that’s you, stick with dynamic practices—like vinyasa—that build heat and keep you moving. Avoid long holds that overstretch your muscles.
Vinyasa yoga is all about flowing from one pose to the next with each breath, which warms up your body in a natural, balanced way—perfect before hitting the weights.
Quick Vinyasa Warm-Up for Weight Lifting
If you’re doing yoga before lifting, here’s a short, effective sequence to fire up your body without over-stretching.
1. Sun Salutation A (Repeat x3)
Sun Salutations are great for waking up your body and prepping your muscles. Modify as needed!
Steps:
- Start in Mountain Pose. Inhale, lift your arms overhead.
- Exhale into a Forward Fold.
- Inhale, come halfway up with a flat back.
- Exhale, step back into Plank and lower to Chaturanga.
- Inhale to Upward Facing Dog, then exhale into Downward Facing Dog (hold for 3 breaths).
- Inhale, step or hop to the top of your mat.
- Halfway lift, fold again, and rise to stand.
- Finish in Prayer Pose.
2. Quick Vinyasa Flow
After your sun salutations, keep the energy flowing with this short sequence:
Down Dog to Three-Legged Dog
Lift your right leg from Down Dog and step it between your hands. Keep your back heel off the ground and stay strong through your back leg.
High Lunge
Inhale and rise up into High Lunge. Your front knee should be at 90 degrees and your core gently engaged—great for the hip flexors.
Warrior II to Peaceful Warrior
Exhale to turn into Warrior II by grounding your back heel. Inhale, reach up and back for Peaceful Warrior. Exhale and bring your hands down, flow through a vinyasa, and repeat on the other side. Do this sequence three times.
Chair Pose to Twisted Chair
- Stand with feet together.
- Inhale, bend your knees and reach your arms up.
- Keep your chest lifted and core tight for 3 breaths.
- On your next inhale, bring hands to prayer at your heart.
- Exhale and twist right, hooking your left elbow outside your right knee.
- Hold for 3 breaths, then repeat on the other side.
Yoga Poses to Do During Weight Training
Yep, you can even weave yoga into your strength sessions. Some yoga poses are great for boosting core strength and balance. Try alternating between a set of weights and one of these moves:
Down Dog to Plank Reps
Great for core and upper body.
- Inhale to shift from Down Dog to Plank.
- Exhale back to Down Dog.
- Repeat 5 times.
Chaturanga Push-Ups
Super effective for building upper body strength.
- From Plank, lower down into Chaturanga, then push back up.
- Do 5 reps (knees on the mat is totally fine).
Plank Hold
Classic pose that never fails.
- Engage your core and form one long line from head to heels.
- Start with 30 seconds and work up to a full minute.
Best Yoga Practice After Weight Lifting
After a tough workout, your body craves recovery. That’s where restorative or yin yoga comes in—long, deep stretches to help muscles release and unwind. You can do it right after your session or even the next day.
Benefits of post-lifting yoga:
- Muscles are already warm and more pliable
- Circulation is boosted
- Aids recovery by balancing out intense workouts
- Helps reduce stiffness and injury
- Enhances body awareness
Quick Yoga Cool-Down After Lifting
Give your body the TLC it needs with these calming stretches:
Child’s Pose
Relieves tension in your back and neck.
- Knees wide, big toes touching.
- Sit back on your heels and stretch your arms forward.
- Rest your forehead on the mat.
- Stay for 5–10 deep breaths.
Cat-Cow Stretch
Gentle spinal movement that releases tension.
- On all fours, inhale to arch and lift your gaze.
- Exhale to round your back and tuck your chin.
- Repeat 5 times.
Pigeon Pose
Great for hips and glutes.
- From Down Dog, bring your right knee behind your right wrist.
- Extend your left leg back, square your hips, and fold forward.
- Stay 5–10 breaths and switch sides.
Seated Forward Fold
Perfect for tight hamstrings.
- Sit with legs extended.
- Inhale to lengthen, exhale to fold forward.
- Try to rest your belly on your thighs.
- Hold for 5–10 deep breaths.
Final Thoughts
You can absolutely do yoga before or after lifting weights—the key is picking the right style. Go with dynamic flows before lifting, and save the restorative stuff for after your session. Some days you’ll feel like moving, other days you’ll want to stretch and rest. Listen to your body and give it exactly what it needs.