Yoga · Volume 22
Yoga for Lifters
Hips, shoulders and spine for people who train
The Lifter's Mobility Edge
Core edition
- Deeper squats and freer shoulders
- Pre-lift flows and recovery sessions
- Yoga that adds to your strength
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About this book
You can squat twice your body weight but can't touch your toes. Your bench is climbing, but your shoulders click. Your deadlift is strong, but your hips feel like concrete.
This book shows lifters how to use yoga as a performance tool rather than a replacement for the barbell. You'll learn mobility for squats, deadlifts, presses and overhead work; recovery flows for rest days; breathing for bracing and calm; and how to fit it all into a training week without losing strength.
For gym-goers, powerlifters, bodybuilders and athletes who want to move as well as they lift.
Inside: 23 chapters
- 01Why Lifters Need Yoga
- 02Mobility vs Flexibility
- 03Assessing Yourself
- 04Hips for Squats and Deadlifts
- 05Ankles
- 06Shoulders for Pressing
- 07The Thoracic Spine
- 08Pre-Lift Flows
- 09Post-Lift Cooldown
- 10Rest-Day Recovery Flow
- 11Breath for Lifters
- 12The Lifter's Pose Library
- 13Wrists, Elbows and Knees
- 14A Twelve-Week Mobility Block
- 15Deloads, Competitions and Travel
- 16Troubleshooting
- 17Lift-Specific Fixes
- 18Programming Yoga into Your Week
- 19Hot Yoga, Power Yoga and Lifters
- 20Lifters' Stories
- 21Questions Lifters Ask
- 22Your Mobility Log
- 23Glossary
Read the introduction
Chapter 1
Why Lifters Need Yoga
The objections
• "Stretching makes you weak."
• "Yoga is for flexibility; I need strength."
• "I don't have time."
The reality
• Moderate evidence: Long static stretching immediately before maximal lifting may slightly reduce force output for some people — but dynamic mobility in a warm-up does not, and stretching at other times doesn't make you weaker.
• Many lifts demand positions: deep hip flexion for squats, shoulder flexion for overhead pressing, thoracic extension for bench arch and front squats.
• Yoga offers active mobility (strength at end range), recovery (low-intensity movement and relaxation) and breath control (useful for bracing and calming nerves).
Mobility without strength is a party trick. Strength without mobility limits what you can express. Lifters need both.
Mobility vs Flexibility
Yoga poses can train all three: held postures build strength at end range, and flowing sequences build control through the range.
Assessing Yourself
Test each and note the result.
Tests I passed easily: ___ x1 Tests that were limited: ___ x1 Lifts affected by these limitations: ___ x1
The book continues for 56 pages across 23 chapters.
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The Yoga Collection
From first pose to the Sutras
Beginners, lifters with tight hips, desk workers and serious practitioners.
₹1,699₹3,492if bought singly
