6 Best Yoga Exercises For Bodybuilders


Not only do bodybuilding and yoga begin with alphabetical names on either end of the spectrum, but they’re also as different as two workouts can be.

While bodybuilding is about moving quickly, isolating and developing specific muscles and training almost purely for looks, yoga is about moving slowly and holding poses for a long time. It’s also much more holistic.

However, contrary to what many people think, yoga and strength training can complement each other well. In fact, if you add yoga to your workout, you may get even more out of your time at the gym.

Best Yoga Exercises For Bodybuilders

We’ve picked out the six best yoga poses for bodybuilders so you don’t have to wade through hundreds of different ones. Even so, you don’t have to do them all. Just pick the ones you think will help you the most.

These six yoga poses and exercises were specifically designed for bodybuilders:

1) Yoga push up

This should be the only yoga move you will do if you only do one. Yoga push-ups are a great warm-up exercise for training your upper and lower body. When you do this exercise, your shoulders, elbows, lower back, and hips warm up and move more freely.

Here’s how to do this exercise:

  • Straighten your arms and body into a push-up position. Prepare your heart.
  • Take a deep breath and lower your chest to the floor.
  • to exhale; stretch your arms and push your hips back and up to form an upside down “V”.
  • You can gently open your shoulders by resting your head between your arms.
  • Step forward and down into a push-up position over and over.
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2) Upward Facing Dog

Lower back tight and stiff? Do you spend too much time hunched over your computer at your desk? The yoga pose for you is Upward Facing Dog. It’s a good way to relax and it can only help your lower back. It also has a slight decompressing effect which can help after heavy squats and deadlifts.

Here’s how to do this exercise:

  • Lie on your stomach with your legs straight and your forehead on the floor.
  • Bring your hands under your shoulders as if you were about to do push-ups.
  • Keeping your hips on the floor, stretch your arms out and lift your upper body as far as you can comfortably. Slowly raise your head and look at the ceiling.
  • Hold this position for 15-30 seconds or slowly lower yourself back to the floor and perform several slow, flowing reps.
  • As your muscles relax, try stretching your arms a bit more.
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3) Pigeon Pose

If your hips are tight, you may not be able to squat, lunge, or lift weights as well as you could, which can cause back pain. Most people have tight hips because they spend too much time sitting. This modified version of Pigeon Pose is a great way to open up the hips and warm up the lower body.

Here’s how to do this exercise:

  • Get on all fours on the floor and extend one leg behind you.
  • Sit down and roll your bent leg outward so your front foot is under your opposite hip.
  • As much as it feels good, lower your body toward the floor. If you can, place your forearms on the floor in front of you.
  • If you don’t want to, keep your arms straight.
  • Hold the position for 30 to 60 seconds and slowly move to the other side.
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4) Low lunge

The low lunge is another great exercise to open up the hips. It also stretches the back and moves the shoulders. It’s a great way to warm up the whole body, especially for bodybuilders.

This is how you do this yoga pose:

  • Get on all fours on the floor. Bring one foot towards your hands and forward. If you must, step your back leg back a few inches.
  • Raise your upper body until you are standing straight, keeping your core tight and your hips facing forward.
  • Raise your arms above your head without putting too much pressure on your back. Try to reach the top.
  • Hold this position for 30 to 60 seconds and switch legs.
  • Intensify this pose by stretching your back leg. This gives a deeper stretch and also helps you keep your balance better.
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5) Chair twist

Aside from the occasional set of Russian twists, many bodybuilders don’t do many exercises that twist their spine. This can make them feel tight and cause lower back pain. Rotation can help relieve tightness, bring back lost mobility, improve posture, and improve body function.

Here’s how to do this exercise:

  • Stand with your feet together and your hands in front of your chest in the prayer position.
  • Do a half squat by bending your knees and lowering yourself down.
  • Rotate your upper body and place the triceps of your right arm against the outside of your left leg. To strengthen the twist, push your arm outward.
  • Don’t let your lower back round out.
  • Hold the position for 15 to 30 seconds and slowly move to the other side.
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6) Cat and cow pose

It’s a gentle yet effective way to move the spine, relieve stiffness and prevent back pain, especially for bodybuilders.

When you do heavy squats and deadlifts, the spine compresses. Sitting for long periods can make the problem worse. This low-stress exercise is a great way to warm up your back before heavy lifting or breaking up long periods of sitting or driving.

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Here’s how to do this exercise:

  • Kneel on all fours with your back and neck in a neutral position.
  • Exhale and lift the middle of your back towards the ceiling. Make a tall arch with a rounded top.
  • As you inhale, lower your belly towards the floor and lift your head at the same time.
  • Switch between these two positions smoothly for 5 to 10 repetitions.


The aforementioned yoga exercises are best for bodybuilders as they help relieve important muscles and make them soft and supple, thereby increasing comfort and well-being.

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