Kettlebells and yoga may not seem like the most compatible pairing at first glance, but trust us: Together, they actually create a very well-rounded fitness program.
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“Kettlebells are an optimal tool for yoga cross-training, because they can be used anywhere, and because they integrate strength and cardiovascular conditioning into a single practice,” yoga teacher and certified strength-and-conditioning specialist Angelo Gala tells HuffPost. To try it for yourself, we’ve rounded up the best kettlebell and yoga moves to target and tone your whole body. Complete each exercise for one minute before moving on to the next one for a full-body workout that takes just 10 to 15 minutes.
This move will strengthen those little muscles that often cause back pain.
- Start off holding the kettlebell with both hands, bending over at your hips.
- With a wide stance, bend your knees and keep your arms straight.
- Now bring the weight up in the air, keeping your arms straight the entire time.
Cat Cow Pose
You and your back will enjoy this deep stretch.
- Start on your hands with your knees below your hips.
- Round your spine up like a cat would stretch, feeling the move from your neck down to your tailbone.
The trunk rotations get your core into this lower body move. You do a lunge with the proper form you normally do (90-degree bends on both the back and front knees, upright posture), but at the bottom part of the move you turn your upper body while holding a kettlebell.
Dolphin is such a fun move, especially when combined with a plank.
- Start off on your forearms and your toes with your bum up in the air.
- Transition into a plank, engaging your core, glutes and thigh muscles.
- Hold the kettlebell at your chest and get ready to squat.
- With your feet about shoulder-width apart, lower your body as if you’re about to sit into a chair.
- The kettlebell squat will challenge you more than a regular squat, because it forces you to find your center of balance.
- Stand tall to start. Bend forward, reaching toward your toes.
- Grab your big toes. Bring your chest toward your legs.
- You’ll feel it along the entire back of your body, especially in your calves and hamstrings.
- Think of this as a bench press, but on the floor.
- And instead of holding a barbell or dumbells, hold two kettlebells at your shoulders.
- You can alternate extending your arms.
- Kneeling on the floor, press your hands into your backside.
- Lean back slowly, and bring your hands to your feet.
- Lift your pelvis up, and drop your head back.
Single-Arm Kettlebell Press
- Holding two kettlebells, bring them up to your shoulders.
- One at a time, extend one arm at a time, engaging your core each time.
- Make sure the kettlebell path is straight above your shoulder.
The upper body portion of this pose will give your shoulders some love. With one arm up and the other down and behind the back, reach to grasp your fingers.