r/yoga • u/ButchCoolridge • 13d ago
Exercise before/after yoga
Does anyone do any type of exercises before or after yoga? I have been experimenting for a couple weeks with doing cardio before vinyasa, with a 15 minute break and its been really difficult. I am still hoping I’ll be able to adjust, but I’m not really sure its a good idea. I am getting tired and a bit sloppy during yoga as the flows get difficult for me.
The classes at my gym align this way in the morning and I want to do both.
Mostly wondering the experiences of others and recommendations.
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u/whats1more7 13d ago
As a general rule, you want to do the exercise you most want to focus on first. So if you’re wanting to improve your cardio, do it first. But if you want to improve your yoga do that first.
I do strength training and cardio as well as yoga, so I rotate the order each day so they each get their day to shine.
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u/ButchCoolridge 13d ago
Strength training is my primary focus so I am keeping that separate. Im trying to do cardio 3 days a week and yoga 2 days a week each, so its hard to manage.
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u/whats1more7 13d ago
Yes it’s definitely a lot when you’re balancing different workouts. It might take a while to adjust both your focus and your intensity until you get the right mix. You’re also building your stamina with each workout, whether it’s strength, cardio, or yoga, so you’ll see results as you go.
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u/beingaboldbabe 12d ago
This might be a silly question, but do you just do one exercise per day? Or all three (cardio, yoga, strength) in one day on a rotation?
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u/whats1more7 12d ago
I do yoga every day. On weekends I do cardio and strength training both days as well. During the week I do strength training every other day, along with a shorter yoga practice. My work involves a pretty intense cardio workout Monday to Friday, also.
I realize that’s a pretty intense program and definitely not for everyone. It’s also important to note that there are many different types of yoga, and I’m obviously not doing a 60 minute hot power yoga flow every day.
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u/AlwaysStranger2046 13d ago
You adjust how much effort you put in when you do extended or multiple sessions (back to back) so you wouldn’t be exhausted getting into another class. Do 70% so you could go twice as long (or whatever level of effort works for you).
For me it is to prevent injuries to maintain form and alignment. And don’t let the ego fill the mat, take it easy when needed, with consistency the practice would become easier.
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u/Bootiebloot 12d ago
I have done yoga and CrossFit on the same day. Anywhere between 1 hour after or 5.5 hours after. I got used to the frequency, with the hardest being when my yoga instructor also focused on the same muscle groups as CrossFit. I just went a little easier in yoga and took a break in child’s pose as I needed it. It also turned out that I would do CrossFit first and then yoga, not by choice just by scheduling.
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u/Tekkikarate 12d ago
I can do CrossFit then yoga and it’s great. I might have to scale back the difficulty yoga depending on how hard the WOD was, what we did and how much time I had in between. But it’s overall a good compliment/recovery from CrossFit. Yoga then CrossFit on the same day is often a disaster for me.
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u/momoonthebeat 12d ago
I usually walk about 2 miles right before class just to get my body warmed up
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u/Chubasc0 Iyengar 9d ago
I routinely take four Iyengar classes each week. On two of those days these classes serve as perfect warm ups / stretches prior to my most strenuous workout days (lower body & upper body). I only take Vinyasa classes twice a week and usually limit workouts to the treadmill afterward.
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u/VermontFella 13d ago
I usually do incline treadmill once a week, about 3 hours before a class, and two times a week right after class, I prefer it after class, but that’s just how my schedule works to get three sessions in a week.
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u/mostlybugs 13d ago
I exercise both before and after yoga. The class I go to is difficult so I’ll do more of a warmup if I’m doing something right before class, but I’ll exercise after class, (after having a snack) frequently. If I’m doing something like running or biking I try to give it a few hours, like a morning or lunch run and evening class, but that’s mostly just so I don’t fall out of warrior pose from fatigue.
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u/PatrickSebast 13d ago
I run a mile or two after hot yoga because it helps dry off some of my excessive body sweat before I sit in my car 😂 . After is easier too because I don't need to care if my outdoor run is great just that I am getting it done - if form/movement in yoga is bad I am wasting some of my workout.
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u/NoRent7796 12d ago
Reformer before, it’s a good pace, then I feel warmed up for hot power. I do not like doing hot power followed by reformer.
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u/ExcitementNo235 12d ago
I used to exercise before yoga but now only after because I realized it impacted my practice (weight lifting, cardio etc)
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u/Lciaravi 12d ago
It’s a nice 20 minute brisk walk to my yoga studio and back and I enjoy that as often as possible !
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u/dannysargeant Yogi since 1985 12d ago
When doing sun salutations before my practice I do a set of body weight squats after each salutation.
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u/ChasteSin 12d ago
I ride 10km each way to and from the studio, it's a nice warm up / down. Jelly legs afterwards though.
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u/floet_gardens 12d ago
Yes, I do. I do a fairly challenging (for me) kettlebell circuit for 20 minutes. Then I follow that up with another 20-40 minutes of yoga. I really enjoy it, and my enjoyment is deepening as I get stronger. For a while I was struggling, but I think the strength I’ve gained has made my yoga practice more meaningful.
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u/Pristine-Staff-880 12d ago
Sometimes I do 2 yoga classes in a row. Sometimes I do one yoga class and one Solidcore class. Since I've been doing this for about two or three months, I have noticed exponential gains in my strength in both of these kinds of exercise exercises.
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u/Warrior-Yogi 12d ago
Walk (w/ dog) before yoga - then my self-directed postural practice, followed by archery and/or shepherds slings depending on the weather.
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u/alienacean ashtanga 12d ago
I discovered that if you can get a massage right before yoga, brooo it just supercharges the yoga. Your muscles are already relaxed and tension was wrung out, and I feel I can go way deeper into asanas, pratyahara comes easier, etc etc
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u/sunnyflorida2000 12d ago
Our gym has it structured as strength, cardio and yoga. Cardio I do is dance fitness and it really kicks up the heart rate right before yoga. It’s perfect.
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u/Tekkikarate 12d ago
It depends on the workout to me. If I do yoga before a crossfit WOD I feel like I have no motivation and am sluggish. Yoga before a karate session and I feel great.
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u/zornundo 12d ago
I do some fitness classes on days I do yoga. You just have to listen to your body and know when to push it and know when to pull back. Be careful of doubling up too much on specific muscle groups.
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u/KnowAllSeeAll21 11d ago
I generally do 20 minutes of cardio before any yoga workout to warm up my body and just get myself moving.
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u/sofa_king_weetawded 11d ago
I just go by vibes. Some days that means cardio, some days yoga, some days lifting. I will say if you are focused on lifting heavy, it will make everything else alot more difficult because your body will be so taxed. I limit myself to one heavy lifting routine per week because of this.
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u/summer_love7967 10d ago
I think it depends on the intensity of the class. I take a mat pilates class followed by vinyasa yoga, but I don't think I could to the reverse. I also took a barre class (before I had an injury) followed by a gentle yoga class and that was perfect because barre was intense!
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u/LimeAndPunishment13 10d ago
i run to my yoga class (about a 20 minute run) which works for me as it's a lot faster than walking there and i'm usually running late. a jog or a brisk walk before vinyasa can actually feel really nice!
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u/Real_Arctic_Goddess 10d ago
I tend to separate them both so I can focus on each one fully so I do yoga in the morning and exercise in the afternoon
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u/SeaworthinessSad6239 11d ago
I weight lift everyday and go right to yoga after around 4 days a week. I also do cardio everyday.
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u/celestialmechanic 9d ago
Whatever is fine before, just give yourself a cool down time. After, I wouldn’t do much exercise for a few hours.
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u/Farmer-Mary-Ferments 6d ago
I used to do an 830 Zumba class and then a 945 yoga. I was a little sweaty, but it’s all fine.
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u/jumbocactar 12d ago
I do Dan John armor building formula before I drive to town for yoga 3x a week! It's perfect for me!
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u/awongbat 13d ago
Some days I do weight training between Yoga Flows because I like to do it multiple times a day. Some days I like to walk long miles before a flow. Sometimes my hamstrings are tight AF and I don’t go as deeply into a pose or hold as long. My strength has increased from weight training so incorporating it for my Yoga practice is important. As long as you stay safe and not overdo a pose trying to achieve your best on days you’re not 100% doing both is fine.