What’s the Most Versatile Yoga/Strength Move?
You might be surprised to learn our pick for the most versatile yoga/strength move. It's *bear pose* – a frequently overlooked position that deserves more recognition!
In case you're not familiar with bear pose, it's similar to a quadruped (hands-and-knees) position – but with one significant difference. In bear pose, we lift our knees about 1-2 inches off the floor.
Although this difference of inches might sound small, the simple act of hovering our knees a tiny bit off the floor makes a BIG difference in terms of the work we feel in the pose!
Bear pose's versatility
Simply by holding the position, bear pose provides an opportunity to statically load the wrists, shoulders, and knees.
In terms of bear variations, removing a point of contact (be it an arm or leg) adds a core stability challenge to mix.
The pose also provides a starting point to transition to other shapes, offering dynamic opportunities for further strengthening the arms, legs, and trunk.
To further illustrate bear poses's versatility, here are a few of our favorite Strength for Yoga variations!
1) Bear to crab reach
This is a great example of using bear pose as a base position to transition into other shapes.
Here, we challenge shoulder stability by moving from bear pose to crab pose. And then we lift our hips up and press our weight to the sky, working both our posterior chain musclesand our upper body horizontal pushing muscles.
2) Bear to plank slide
This is a novel and dynamic spin on bear pose! As we slide the blanket forward, we work to keep our shoulders right over our wrists the entire time.
This is a great way to challenge our quads and hip flexors (dynamically) and our shoulder pulling muscles(isometrically)!
3) Bear tricep extensions
In this exercise, we start in a forearms-down bear pose and lift our elbows up off the floor until our arms are straight, keeping our hips in place all the while.
This bear variation offers all the work of traditional bear pose with the added benefit of strengthening the triceps, as well!
4) Frozen bear rotations
In this inverted bear pose, we push our knees and hands into one another actively, and we "freeze" ourselves in this position as we rotate side-to-side.
This is an excellent core stability challenge, and it is officially Jenni's nemesis exercise! 😉
Want to practice bear pose with us?
We regularly include bear pose variations in our Strength for Yoga Remote Group Training program!
What is Remote Group Training?
A one-of-a-kind, yoga-specific strength training program
Created by a yoga teacher (Jenni) and an Exercise Science professor (Travis)
Monthly full-body workouts designed to enhance and fill in the gaps in a traditional mat practice
Train at home or in the gym
2 or 3 day/week training schedule
Community connection, Q's answered, & form feedback via an exclusive RGT forum
Start your 7-day free trial of Remote Group Training today!
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