subject: which size weight to use in yoga particular exercise? [print this page] which size weight to use in yoga particular exercise?
How do you know which size weight (1-, 3-, or 5-pound) to use in a particular exercise? The size is ultimately up to you, but if you find yourself straining as you do an exercise, consider using a lighter weight.
Here are some telltale signs that you should switch to a lighter weight:
Grunting. Emitting a grunt, a grumble, or a groan in the middle of an exercise means you're straining too much.
Holding your breath. We instruct you when to inhale and exhale when necessary, and we always instruct you to breathe slowly and consciously. If you start holding your breath, it's a sure sign that you're straining to do the exercise.
Shaking or cramping muscles. If your arm, for example, starts shaking or cramping in the middle of an exercise, you're working a particular muscle in your arm too hard. The object of yoga with weights is to engage many muscles at once, not a particular muscle or muscle group.
Tiring quickly. This tells you that you're overambitious where the heaviness of the weights is concerned.
Throwing your body. If you find yourself lunging or throwing your body to lift a weight, you're relying on your momentum to lift rather than your muscles. You've lost your core stability.
Knowing if the weights you're lifting are too light is easy. If you're not working hard enough, switch from 1 to 3 pounds or from 3 to 5 pounds.
Don't be afraid to experiment. Keep different size weights at your side and test the different weights until you find the pair that engages you the best in an exercise. You may find yourself using different weights for different exercises. The surest way to know whether your choice of weights is the right one is to see how you feel after a workout. If your body feels weak and shaky, you need lighter weights; likewise, if you're too sore the next day, you need lighter weights. If you finish a workout with the feeling of "comfortable discomfort" a feeling that you've met the challenge and given yourself a good workout you know that your choice in weights was the right one.
Most people exercise with 1- and 3-pound weights. Especially with the ankle weights, 5 pounds can seem like 5 tons when you're in the middle of a workout. However, we don't want to discourage you from using these weights, especially if you're tall or big.
