Four essential calisthenics exercises that any regular yogi should incorporate into their workout regimen, as suggested by a yoga instructor.
Nick Higgins, the co-founder of Hotpod Yoga, is advocating for the inclusion of calisthenics exercises in yoga routines to counterbalance the common pushing movements and strengthen the back. In an interview, Higgins emphasised the benefits of resistance bands in calisthenics, stating they are kinder on the joints and allow for more targeted muscle group training.
Calisthenics, a form of bodyweight training, includes exercises like pull-ups, rows, and hangs. According to Higgins, these pulling movements are essential for maintaining muscular balance and building back strength.
One of the exercises Higgins recommends is the pull-up, which targets the large latissimus dorsi muscles on the side of the mid-back, while also strengthening grip and forearms. Chin-ups, with an underhand grip, work the lats as well as the trapezius, teres major, forearms, and biceps.
Resistance band rows can be used to target the smaller muscles around the shoulder blades, helping to further balance the back muscles. These bands can be hooked around a bar, and rotational exercises like face pulls and scapular retractions are also beneficial.
Hanging from a bar for 60-90 seconds cumulatively throughout the day decompresses the spine, stretches back muscles, and boosts grip strength. This simple exercise is a quick and effective way to incorporate calisthenics into a daily routine.
Higgins himself cycles through pull-ups, chin-ups, rows, and uses resistance bands in his calisthenics routine. He has installed pull-up bars in multiple locations, including his studio, teacher training space, and home, to make it easier for others to incorporate these exercises into their own routines.
In addition, Higgins has noticed a lack of pulling movements in his regular yoga practice and has turned to calisthenics to counterbalance the imbalance. Resistance bands are inexpensive and can be used in a steam room to simulate the conditions of hot yoga, further enhancing the body's range of motion and muscle elasticity.
By incorporating these calisthenics exercises into their routine, yogis can ensure they are building a balanced and strong body, improving their overall performance on the mat.
[1] Higgins, N. (2021). The Importance of Pulling Movements in Yoga. Retrieved from https://www.hotpodyoga.com/blog/the-importance-of-pulling-movements-in-yoga/
[2] Higgins, N. (2021). My Daily Calisthenics Routine. Retrieved from https://www.hotpodyoga.com/blog/my-daily-calisthenics-routine/
- Incorporating calisthenics exercises like pull-ups and resistance band rows can help yogis build a balanced and strong body, enhancing their overall performance on the mat.
- Nick Higgins, the co-founder of Hotpod Yoga, advocates for the inclusion of calisthenics in yoga routines to counterbalance common pushing movements and strengthen the back.
- According to science, calisthenics, a form of bodyweight training, provides numerous benefits for mental health, fitness, and wellness, making it a valuable addition to a health-and-wellness program.
- For a more comprehensive workout routine that includes both yoga and calisthenics, fitness enthusiasts might want to consider adopting Nick Higgins' fitness-and-exercise regimen, which includes pull-ups, chin-ups, rows, and resistance band workouts.
