Not Sure What to Do With Your Resistance Band?
Here are our 5 favorite exercises with a RESISTANCE band!
You know how the traditional props in a yoga studio are a yoga block, blanket, and strap?
If we were asked what single additional prop we'd like to see added to this list of staples, we'd choose... a resistance band!
A resistance band is a convenient and versatile tool we can use to add more load to our yoga poses. (We can also of course use a resistance band in the context of an actual strength training workout.)
If you have a resistance band at home and could use some ideas for incorporating it into your movement practice, here are our 5 favorite exercises with a band to inspire you!
1) Resistance Banded Bear to Down Dog
This exercise adds load to our classic transition up and back into down dog.
Because the band provides resistance behind our knees, our quads (front of the thigh muscles) will feel the burn after enough repetitions.
2) Diagonal Band Pull Apart
In yoga, we rarely strengthen our upper back and the backs of our shoulders. Pull aparts are a fantastic way to do just that.
The diagonal direction of pull is especially relevant for yogas who enjoy practicing wild thing. (Can your movement eyes see the positional similarity of the top arm? )
3) Band-Assisted Push-Up
Resistance bands don't always increase the challenge in our exercises; bands can make the movement easier, too!
This is a perfect example of that: the band helps us out in the bottom position of the push-up, which is the toughest part!
4) Band Locust Pull-Down
Once again, this is a great way for yogis to work on back strength, which we generally don't cultivate on the yoga mat.
This exercise is a Strength for Yoga original creation, which makes it even more special.
Strong and happy lats, here we come!
5) Resistance Banded Bird Dog
This exercise adds resistance to this classic bodyweight yoga move, making our muscles work harder in this cross-body coordination challenge!
The band is also helpful because it reinforces the reaching and lengthening we're looking for through the arm and heel.
Putting All of These Resistance Band Exercises for Yogis Together
If you’re interested in a full-body workout using just these exercises, you could perform them as a circuit:
Banded Bear to Down Dog: 6-8 repetitions per side
Band Locust Pull-Down: 8-10 repetitions per side
Band-Assisted Push-Up: 8-10 repetitions
Diagonal Band Pull-Apart: 6-8 repetitions per side
Banded Bird Dog: 8-10 repetitions per side
Transition between the exercises with just a little rest in between, and then rest for a few minutes after the fifth exercise before repeating the entire circuit another time or two!
We hope you enjoy these resistance banded ideas for your movement practice, and we hope they inspire other ideas for stepping up your practice as well!
➡️ By the way, in the strength programs we offer in our digital book and our Remote Group Training program, the only equipment you need is a resistance band like this one and two kettlebells or dumbbells (one lighter and one heavier).
We keep the equipment needs minimal so it's less of a barrier to yogis interested in stepping into the world of strength training! 👍
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