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Ready to work on your Strength & Endurance?

It’s obvious one needs strength and endurance to become a marathon runner. However, everyday life also requires those physical attributes. For example, lifting and carrying groceries, climbing steps and walking from our parked car into a store requires strength in our physical structure. Certainly, this strength will keep us independent and functional in our daily lives. We have a choice as we age: we can become weak and frail, or we can be strong, sturdy and resilient. The choice is ours to make.

CLICK HERE to read about suggested Movement Guidelines for Strength & Endurance

Why is Strength & Endurance So Important?

When we think of Yoga, we might think of its common benefits like increased flexibility, more range of motion in our joints, and stronger muscles. However, Yoga’s benefits go beyond what we see in our physical structure. Yoga can actually improve the quality of our cardiovascular function as we age. The main function of the cardiovascular system is to maintain blood flow to all parts of the body. Basically, to allow it to survive. But age creates changes and deterioration in cardiovascular functions, which means you won’t be feeling your best if this system is not healthy.

For those who feel tired and lethargic, movement is the antidote! When you power up your body by challenging it to move, bend and twist, you wring out toxins and bring in prana (life force energy). Think of movement as adding fuel to your fuel tank. Keep moving so that you will have more endurance to do the things you need to do and love to do. Envision what you can do with a day full of energy and endurance!

Many studies show yoga lowers the resting heart rate, increases endurance, and can improve the maximum uptake and utilization of oxygen during exercise.[,,] Consistently getting the heart rate into aerobic range lowers the risk of heart attack.[] While not all yoga is aerobic, even yoga exercises that do not increase heart rate into the aerobic range can improve cardiovascular functioning.

"Exploring the therapeutic effects of yoga and its ability to increase quality of life"

Published by, US National Library of Medicine National Institutes of Health

We make it Fun!

In the Yoga classes offered in our Essential Program for Strength & Endurance, we won’t have you doing a series of jumping jacks, burpees or running around in circles. We make it fun with creative ways to get you moving while strengthening your muscles, joints, heart and lungs. When we have stronger muscles, they can pump blood more efficiently and get needed nutrients to all parts of our body. Remember that our heart is one of the most important muscles to strengthen. Therefore, along with getting stronger legs to power you up the stairs, your heart can get a great work-out with Yoga.

When you challenge yourself to go to the edge of your effort, you are getting stronger. So, always remember to pace yourself. Rest when you need to. Drink plenty of water during and after our Strength & Endurance practices, and check in with your doctor to make sure these exercises are good for you.

Collection of Videos

Note: This collection and the related video series are included in all YogaVista.TV subscription plans.

We made it easy for you to find practices that work into your lifestyle. This collection was specifically created to help you with your Strength and Endurance. Mix and match from these options:

Take time every day to do something to strengthen your body!

To view this collection and/or the related video series below, click on an image.

Related Video Series

The following Video Series are an easy way for you to start your Essential Program for Strength & Endurance. Depending on your physical abilities, your format preference, and your time commitment, choose a series to begin with and see where it takes you. Each of these series was specifically designed to get you feeling stronger and having more endurance!

Maria Perez Here We Go! - Standing Fitness Series

Here We Go! – Standing Fitness Series with Maria

Sherry Zak Morris Get off the Couch! Kickstart Chair Yoga Series

Get off the Couch! – Kickstart Chair Yoga Therapy Series with Sherry

Sherry Zak Morris Strong and Sturdy Yoga Series

Strong & Sturdy Yoga Series with Sherry: Let’s Get to Work!

Resources related to Strength & Endurance

National Institute of Health article: “Exploring the therapeutic effects of yoga and its ability to increase quality of life

“The objective of this study is to assess the findings of selected articles regarding the therapeutic effects of yoga and to provide a comprehensive review of the benefits of regular yoga practice. As participation rates in mind-body fitness programs such as yoga continue to increase, it is important for health care professionals to be informed about the nature of yoga and the evidence of its many therapeutic effects. Thus, this manuscript provides information regarding the therapeutic effects of yoga as it has been studied in various populations concerning a multitude of different ailments and conditions.

Therapeutic yoga is defined as the application of yoga postures and practice to the treatment of health conditions and involves instruction in yogic practices and teachings to prevent reduce or alleviate structural, physiological, emotional and spiritual pain, suffering or limitations. Results from this study show that yogic practices enhance muscular strength and body flexibility, promote and improve respiratory and cardiovascular function, promote recovery from and treatment of addiction, reduce stress, anxiety, depression, and chronic pain, improve sleep patterns, and enhance overall well-being and quality of life.”

Book: “Designed to Move” by Joan Vernikos

“Science has proven that sitting too much is bad for your health, but what can you do about it if you’re stuck at your desk all day? “Designed to Move” gives deskbound professionals a practical, easy-to-follow movement plan to fight the debilitating and life-shortening effects of sitting disease. Dr. Joan Vernikos, former director of NASA’s Life Sciences Division, draws on decades of scientific research on astronauts to show readers how to use gravity-based movement to counteract the effects of prolonged sitting and maintain lifelong good health.

Written for everyone who spends most of their lives sitting in chairs, “Designed to Move” provides readers with a science-backed health program that helps people stay healthy while at work. Expanding upon her groundbreaking previous book, “Sitting Kills, Moving Heals,” Dr. Vernikos shows how developing simple new lifestyle habits at the office can reverse the symptoms of sitting disease and even aging itself, and lead to a life of bountiful health.”

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