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 The Chronic
Registered: 05/08/04
Posts: 11,023
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 Kettlebell Yoga
#12860649 - 07/07/10 04:52 AM (1 year, 10 months ago) |
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Anyone else merge their kettlebell & yoga practice?
I thought id make a thread where we can share what positions we do & how we use a kettlebell...
Here's my favorite so far, just did this today for the first time and i love it, it does something to my spine that makes me feel incredible right after doing it, you hold the kettlebell in your hand thats in the air
Make sure to keep abs tight so you dont hurt your lower back, and do both sides...
Gate Pose:
I also do a backbend after i've hit each side with the Gate pose
During the backbend i hold the kettlebell behind me with both hands
I don't go all the way to the floor though, its more like a back bend from the tibetan rites (only bending about half way to the floor)
More to come...
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ToiletDuk
Cat Psychiatrist
Registered: 05/16/03
Posts: 73,283
Loc: Earthfarm 1
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Never heard of combining the two, but that'd be a good whole-body workout that would give you strength and flexibility.
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The Chronic
Registered: 05/08/04
Posts: 11,023
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Next one Triangle Pose... great for hitting the muscles on the inside of the leg
Hold the kettlebell in the hand that goes to the floor
I've found it good to not let the kettlebell touch the floor so it keeps the weight hanging
Then change the kettlebell to your other hand, twist & do the revolved triangle, same principle
A good tip is before & after you use the kettlebell do the pose without the kettlebell to warm up/warm down, to get your technique solid before adding the weight
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 Titus_Pullo
Registered: 01/23/10
Posts: 243
Last seen: 1 day, 11 hours
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doing them separately will yeild better results i would think...
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The Chronic
Registered: 05/08/04
Posts: 11,023
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Why?
I still do swings, dead lifts, side presses, curls/press, figure 8's, russian twists, lunges, halos, rows...
This merging just intensifies the yoga practice
Edited by The Chronic (07/07/10 10:49 AM)
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Cannashroom
Smoke two Joints
Registered: 10/25/07
Posts: 1,757
Loc: Everywhere
Last seen: 5 hours, 20 minutes
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Maybe not for strength training, but using kettlebells for loaded stretching will help flexibility.
In pavel's stretching book he has stretches where a weight is used to load muscle for stretching.
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"A human being is part of the whole, called by us 'Universe'; a part limited in time and space. He experiences himself, his thoughts and feelings as something separated from the rest -- a kind of optical delusion of his consciousness.
This delusion is a kind of prison for us, restricting us to our personal desires and affection for a few persons nearest us.
Our task must be to free ourselves from this prison by widening our circle of compassion to embrace all living creatures and the whole nature in its beauty.
Nobody is able to achieve this completely but striving for such achievement is, in itself, a part of the liberation and a foundation for inner security."
Albert Einstein
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The Chronic
Registered: 05/08/04
Posts: 11,023
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Next is the series of Warrior Asanas
I start with Warrior 1, ill be holding the kettlebell in my right hand (or both)
Then i slowly drop the kettlebell to shoulder height in my right hand going into Warrior 2, so the kettlebell will be held out infront of me, if you did Warrioir 1 with both hands lowering the kettlebell to your chest in Warrior 2 can increase the stretch in a different way aswell
Then i slowly move into Warrior 3, holding the kettlebell with both hands, so instead of your hands being by your side, they hang down with the kettlebell, i started doing Warrior 3 with one hand hanging with the kettlebell but found it nicer to use both hands
Then repeat on the other side...
Edited by The Chronic (07/07/10 10:41 AM)
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PDU
travel kid vs.amerika
Registered: 12/03/02
Posts: 8,646
Loc: beautiful BC
Last seen: 6 hours, 1 minute
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Which weight KB are you using.
I do bikrams yoga daily and have a fairly strong practice - however, there is absolutely no way i could do most of the postures listed with a 35lb'r.
The idea of loaded stretching seem sound though.. Good post, i hadn't really considered this before.
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GO OUTSIDE.
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The Chronic
Registered: 05/08/04
Posts: 11,023
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 Re: Kettlebell Yoga [Re: PDU]
#12861612 - 07/07/10 10:56 AM (1 year, 10 months ago) |
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8kg 
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wellage
Strange
Registered: 01/31/09
Posts: 2,467
Last seen: 1 day, 17 hours
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I'd say that's fine, but don't neglect regular asana.
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The Chronic
Registered: 05/08/04
Posts: 11,023
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Re: Kettlebell Yoga [Re: wellage]
#12861674 - 07/07/10 11:13 AM (1 year, 10 months ago) |
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i hear that
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The Chronic
Registered: 05/08/04
Posts: 11,023
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Re: Kettlebell Yoga [Re: wellage]
#12865946 - 07/08/10 03:50 AM (1 year, 10 months ago) |
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Next one, Boat Asana:
This is basically just the kettlebell exercise russian twist
You sit in Boat Pose as below and hold a kettlebell with both hands, you can do variations where you touch it on the floor either side of you, hold it near your chest & twist etc... ifits too hard, plant your feet on the floor
I really love this asana & a kettlebell just pushes it further...
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feifen
Registered: 10/18/08
Posts: 7,040
Last seen: 1 year, 4 months
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This is an interesting concept...my lowest is a 32kg kettlebell, so its a bit harder to use for yoga, but I'm sure this "power yoga" could definitely be beneficial to stretching and gain a little bit more stability because of having to control the weight
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The Chronic
Registered: 05/08/04
Posts: 11,023
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Re: Kettlebell Yoga [Re: feifen]
#12871130 - 07/09/10 03:09 AM (1 year, 10 months ago) |
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yeah im pretty weak at the moment so i only use an 8kg for yoga, curls/presses & lunges
just got my first 12kg in the post yesterday though, its made the dead lifts, swings, figure 8's & halos much more intense
plus the beefy kettlebell just feels better to use in general
i find it amazing how your lowest one is a 32kg and i probably couldn't curl & press that once! 
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