Guide
Interview: You should avoid these yoga poses
by Ronja Magdziak
Weight training, running, cycling - why yoga is the perfect balance
1.3.2026
Translation: machine translated
Whether you're cycling, running or lifting weights: Yoga can support your training. I have experienced it on my own body and can recommend the combination to you too.
If you already know other articles of mine, you know: I'm a yoga fan. So it's no wonder that I would recommend yoga to everyone. But I also go to the gym. Shocker! I know many people think that strength athletes don't do yoga (at best yoga-inspired stretching) - and vice versa.
I realised from my own body how important this mix is. After a bouldering accident in 2022, I injured my knee pretty badly - cruciate ligament through, meniscus through, torn bone. I needed an operation and nine months of physiotherapy to get back on my feet.
Once I was back on track, I trained like crazy to get back into my old form. I did strength training and cardio at least six times a week. At first, my performance went steeply uphill again, but then it stagnated. I was frustrated and constantly felt stressed and exhausted.
I started an intensive yoga phase. I was convinced it was the only thing my body (and mind) really needed. But after six months, my knee started hurting again. So much so that I had to go back to my doctor and physio. Until I realised what the problem was: the time that I had only done «» yoga hadn't put enough strain on the muscles that were supposed to stabilise my damaged knee and had stretched the already worn-out ligaments too much.
So I'm not just advocating yoga alone - especially if you already have a pre-existing condition. Strength training is also immensely important for bone density and to prevent age-related bone loss. Nevertheless, yoga can ideally support your regular training and there are several reasons for this.
Source: Ronja Magdziak
Why yoga perfectly complements other sports:
- Yoga improves your posture
Many yoga poses (asanas) focus on opening up the shoulder area by contracting the shoulder blades and strengthening the core muscles. This improves your posture and ensures that you can perform other movements such as running or weightlifting more cleanly and injury-free
- Yoga makes you more flexible
Cycling and running, but also many other sports, place one-sided strain on certain muscle groups. These are often the hip flexors, back and calves. Yoga stretches these areas of the body, improving their circulation and regeneration. The more flexible the muscles are, the better they are protected from injury. - Yoga balances
And by that I don't mean standing on one leg: With one-sided training, the opposing muscle groups are often forgotten, which can lead to imbalances in the body and postural problems. Yoga has a balancing effect and works holistically - one movement is always followed by a counter-movement - so you strengthen all muscle groups. - Yoga gives you mental strength and focus
In yoga, movements are adapted to breathing and breathing exercises are practised specifically to improve oxygen uptake. Breathing more consciously helps you to regenerate faster, stay more focussed during training - and sometimes also to get the last bit out of an exercise.
The effect of yoga as a regeneration measure has already been proven in several studies. At the same time, conscious body awareness helps you to recognise overloads and incorrect postures early on before they turn into injuries.
- Yoga relaxes and reduces stress
Intensive training sessions are stressful for the body. Your cortisol level rises. Yoga has a balancing effect, reduces cortisol levels and improves your sleep - provided you choose a calm style of yoga. Here I have listed and explained the most common styles for you. Sufficient relaxation is essential for building muscle. Your muscles can only recover and grow during periods of rest.
Source: Ronja Magdziak
Yoga is the perfect balance because it makes you more flexible, mindful and balanced. Depending on your individual requirements and training goals, it won't replace your training, but it will make you noticeably better at it.
Incidentally, the cliché that yogis don't do weight training is not true. I know many yoga teachers who train more than just asana, pranayama and meditation. Strength and endurance also help you to achieve new goals on the yoga mat.
I wish you every success with this!
Header image: MMD Creative/Shutterstock
Ronja Magdziak
Freie Autorin
ronja.magdziak@gmail.comFreelance writer, biologist and yoga teacher. Fascinated by nature, body and mind, I love spending time outdoors and being active. More than anything, I enjoy writing about things that make us feel good!
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