A Weighted Yoga Flow You Can Do at Home

Add some strength training to your regular yoga practice.

Strength training is an important part of any fitness regimen, but pumping iron isn’t for everyone. If yoga is more your speed, you’re in luck. These poses incorporate three- to five-pound hand weights, but remain an approachable alternative for those who don’t love weight lifting.

Warm up with a brisk walk, jog, or several sun salutations. Then, grab your weights and get started.

Crescent lunge with bicep curl

Come into crescent lunge, holding your weights. Make sure your front knee is over your ankle and your back knee is bent slightly, so that your tailbone tucks and your spine straightens. Do 10 bicep curls, then switch sides. This is one set. Do three sets.

Goddess with front raise

Start in goddess pose, with a weight in each hand. Turn your toes out and position your knees over your ankles. Extend your arms straight down, palms facing you. Lift your arms up to shoulder height, with palms facing the ground. Repeat 10 times to complete one set. Do three sets in total.

Eagle or chair with chest fly

Come into eagle or chair pose, with a weight in each hand. Put your body weight in your heels, making sure you can lift your toes off the mat. Lift your pubic bone, allowing your tail bone to tuck down. Feel your spine straighten, then lift your arms to shoulder height. Turn your palms toward one another, then open your arms to either side and return to start. If you’re in eagle pose, do five reps on each leg. If you’re in chair, do 10 reps. This is one set. Do three sets.

Boat pose with drawbridge

Bring your body into boat pose, with a weight in each hand. Point your toes and bring your shins parallel to the mat. Bring your arms out to the side, with elbows bent at a 90-degree angle and palms facing the ground. Lean back until you feel your core engage. (With the extra weight in your hands, you may not need to go as far as you normally would.) Keep the elbows at shoulder height as you rotate your arms to the sky, palms now facing forward. Do 10 reps to complete one set. Do three sets.

Plank with rows

Come into plank position, with a weight in each hand. (If you need more stability, you can also do this with one weight at a time.) Keep your hips stable, neck long, legs flexed, and core engaged. Pull your elbow toward the ceiling, keeping it close to your ribs. Do five rows on each side for one set. Do three sets.