Can You Workout After Yoga?

Can You Workout After Yoga

When it comes to yoga, lots of people wonder whether you should be doing it before or after your workout.

Some people even wonder if you should be doing it instead of a workout or in conjunction with a workout.

Another question that’s bound to be on the mind of lots of people is whether you need to supplement your yoga sessions with a workout?

So let’s answer the most widely asked question, can you work out after yoga?

The simple answer is yes; you most certainly can. And in fact, it’s actually recommended that you work out after your yoga practice.

In the following article, we’ll take a closer look at the benefits of working out after doing yoga.

Should you do yoga before or after cardio?

Woman Taking A Break

This is a very popular question and one that is asked by lots of novice yoga practitioners as well as yoga professionals.

The best way you should work out is after your yoga session.

When it comes to your muscles, tissues, and fascia, the tissues are much weaker after your session, and this is especially if your session involved lots of poses and stretches.

Something that makes us strong or perhaps the most important thing that gives us strength in all muscles is its ability to contract.

When you have stretched for long periods of time, you diminish your muscle’s ability to contract. That said, one perhaps needs a few hours to get back to its normal state.

If you are practicing yoga, but you are working out as well, then here are a few tips to help you proceed:

One suggestion is to practice yoga on a different day that you are practicing your cardio training or strength training.

Also, it’s advisable that once you’ve completed your workout session, to follow through with a simple yoga stretching session involving gentle stretches rather than deep and dynamic poses.

This way, you give your muscles the opportunity to recover after your workout instead of putting excess pressure and stress on them by excessively stretching them in some nearly impossible poses.

Your muscles will have the time they need to rebound back into their original shape after your yoga session.

After your cardio session,  your muscles are already tired and fatigued. So your yoga session should be as kind and gentle on your body as possible.

If you absolutely have to practice your yoga on the same day that you’re doing cardio, give yourself a few hours in between each type of workout to be sure that you are not pushing your body too far.

Although it’s quite tempting to jam as much activity into one day as you possibly can, real yoga practice is all about learning how to become more in-tuned and in sync with yourself on all levels.

This includes syncing your mind, your body, your spirit, and your heart. So when you do this on one level, you benefit in many ways.

Benefits of yoga stretches

Yoga Stretches

Almost everyone knows by now that yoga is good for you. Lots of you probably have probably even tried it and discovered that it makes you feel more energized and healthier.

Yoga is probably one of the most consistent practices that yield a wealth of mental and physical benefits. 

Some of the benefits include improved flexibility, and some of them provide flexibility and stress reduction.

So consistently doing yoga has so many benefits to offer for the mind, body, and spirit that it’s no wonder that people are addicted. Here are some of the benefits of yoga stretches:

Enhanced flexibility

Becoming flexible is one of the more noticeable benefits of doing yoga.

However, over time, you can expect to gain better flexibility in your hamstrings, shoulders, back, and hips as well.

Flexibility decreases as you grow older, however, and even more so as you tend to sit for long periods of time. However, yoga can help to enhance this process.

Increase in strength

When performing yoga, you are required to hold your body weight in new and creative ways.

This also includes balancing on one leg, supporting or holding up at your arms, and holding poses over the course of several breaths.

Ultimately this develops muscle strength.


Woman Doing Yoga

Improved balance is probably one of the best advantages of doing yoga.

The poses where you are required to stand on one leg and do inversions are great for your balance. 

Increase muscle tone and definition

Increasing muscle tone is simply a byproduct of becoming stronger.

Yoga helps to shape your legs, arms, back, and abdomen.

Prevents back pain

Although flexibility and strength benefits and instant, they can also help to prevent back pain.

Lots of people who have back pain usually spend more time sitting at the computer or driving than they should.

Ultimately this leads to spinal compression and inevitably backaches

Keeps your joints healthy

Yoga is a low impact exercise.

So although you’re using your joints to do yoga, you are not injuring them in any way.

In fact, your muscles and joints are actually strengthened and the people that suffer from arthritis will see an improvement in the condition and reduction of pain.

Breathe better

Although most of us don’t know it, not much thought about how we breathe is given.

Yoga breathing exercises allow us to focus more attention on our breathing and teach us to take deeper breaths, which ultimately has a benefit on our whole body.

Certain types of breaths can help to clear your nasal passages, calm your nervous system, and have a wealth of physical and mental benefits as well.

Relieves stress

Yoga Nidra

Physical activity is ideal for reducing stress.

Yoga has a particularly powerful way of relieving stress, as well.

Because you are required to concentrate, your troubles, whether large or small, will seem to dissipate as you meditate.

So you get a much-needed break from anything that stresses you out, and you’ll be able to put your problems into a better perspective.

Yoga also helps you to let go of past negativity and trauma; ultimately, when you leave your yoga session, you should feel like a burden has been lifted off you.

Mental calmness

Some types of yoga are very physical. When you concentrate to such a large extent, you allow calmness into your mind.

Yoga introduces you to techniques for meditating, where you have to focus and disengage from your thoughts.

Some of these skills can be used in intense situations such as insomnia, anxiety attacks, and childbirth.


The connection between your mind and body are strengthened during yoga.

This gives you more awareness of your body and makes small yet subtle movements that approve your alignment.

Ultimately you’ll be in better touch with your physical being.

You also fill in touch with your body and have higher self-esteem.

Best yoga poses for after workout session

Legs Up The Wall Pose

If you’ve just been through an intense cardio workout, you may want to consider some gentle yoga poses.

This is an ultimate post-workout cooldown and stretching is just as important as a workout.

There are approximately seven yoga postures that can stretch and relieve your tired muscle, and calm your mind as well.

Legs up the wall

This is probably one of the best post-workout yoga postures.

It helps with circulation and allows you to recover faster since it is a restorative posture, which can also lighten the mind.

What it requires you to do is lay on your back and lift your legs up and rest them on a straight wall. 

Knee to chest stretch

The knee to chest stretch is a well-known yoga pose and stretches your glutes, hamstrings, and lower back.

All you do now is lay straight on your back straight and then bring one knee up towards your chest while pushing your back to the floor. You can repeat this with each leg. 

Forward bend

The forward bend is another common stretch that makes the hamstrings feel good and lengthens the spine.

All you need to do is fold yourself forward and dangle your arms towards the floor. You can bend your legs as much as you need to. 

Runner’s lunge

Runners Lunge Pose

The runner’s lunge is probably one of the most excellent poses for hamstrings, quads, and hips.

So from a kneeling position, you should place one foot forward. So as you are leaning forward into the lunge, you should exhale and keep your core tight and your back straight.


If you’re looking for a dynamic pose that targets your shoulders, quads, and hips.

You should lay on your back with your knees bent and your feet flat on the floor, lift your butt into the air and rest your hands under your pelvis.

This will bring your shoulder blades closer together and ultimately is great for your circulation.


Another great backstretch is the plow.

As always, you’ll need to lay on your back and lift your legs toward the ceiling, then place your hands on your lower back to give it support and keep your legs straight.

You should then bring your legs towards your face and keep your hands flat on the floor.


Woman Doing Yoga

The Sphinx is a great abdominal stretch. It involves you lying on your stomach with your elbows under your shoulders.

You should then start pushing up on the floor.

Related Questions

Is doing yoga after our workout good for you?

Yes, it is. Considering how rigorous most workouts are, gentle yoga stretches will give your muscles and tissues an opportunity to recuperate. 

What are some of the benefits of yoga stretches?

Increased flexibility, enhanced balance, more muscle tone, increased definition, awareness, and calmness. 

What are some of the poses that are great for post-workout yoga?

Sphinx, plow, wheel, runner’s lunge, forward bend, knee to stretch.

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