TRX for Yoga

In previous blog posts, we already showed you how TRX training can help with sports such as rock climbing and running. In this blog post we would like to highlight how the TRX suspension trainer can help your yoga practice. Just like traditional yoga props, the TRX suspension trainer can be used to support and enhance certain poses and it’s good as a complement to your practice.

The Suspension Trainer can help both beginners and advanced yogi get more closely in touch with their bodies and explore different types of yoga poses. “For someone who has never done yoga or is newer to yoga, there are a ton of ways to use the strap to learn how to engage in the right places,” says Shauna Harrison, yoga teacher and representative of TRX for Yoga. “If you’re in a yoga class and the instructor always tells you to draw your shoulder blades down, [you] may not understand what that means or understand how to make that happen. You can use the strap as feedback.”

We know the TRX builds muscle strength but it also builds confidence for some poses that tend to be difficult or induce fear. So, using the Suspension Trainer makes advanced poses like inversions, balances and backbends more accessible by eliminating any fear of falling, boosting essential core strength and focusing on perfecting your form.  This aid in alignment lets your body learn how a pose should feel.

“When exploring a yoga pose using a Suspension Trainer, be clear on the intention of the yoga pose.  Leverage the Suspension Trainer to assist in the action of pulling, pushing, lifting, pressing or rotating to create a deeper expression.” says Krystal Say, co-founder of SWEAT Power Yoga, creator of TRX Yoga Flow and senior educator for TRX Suspension Training.

In this article we’ll show you how TRX can assist you in 2 standing, 2 balance and 2 core poses.  We used the official TRX Exercise Library as our source.

Standing

1. TRX Low Lunge (Flow Series)

Your TRX is at Mid Length.

Stand facing away from anchor with hands on handles extended out at shoulder height.

Step one foot forward into a lunge position, setting the back knee on the floor and lifting the arms. Sink hips forward and press into the handles to draw shoulders away from ears.

To return, bring the arms back to centre, lift the back knee off the ground and press off the front leg to step back

Repeat on the other side.

2. TRX Triangle (Flow Series)

Your TRX is at Mid Length.

Stand Sideways to Start. On one side, bring both handles into the outside hand right in front of the body.

Step the outside leg forward, slightly shorter than a lunge. Turn the back foot out so that it is perpendicular to the front heel. Press the front hand down into the straps as you glide the front hand forward, shifting the rib cage forward as well. At the same time, shift the hips to the back. Keep the pelvis tucked under and the core engaged. For a bit more challenge, flip the hand so that the back of the hand is on the handles. Similarly, you can place the hand in the foot cradles. Lengthening the straps will also make it more intense.

To return, press through the hand to glide the torso back upright, step the front foot back

Balance

3. Tree Pose (Standing Balance Series)

Your TRX is at Mid Length (adjust as needed for height and flexibility, especially if doing progression 2)

Stand Facing Away or Stand Facing the anchor.

Progression 1:

Standing to one side of the straps. Bring your inside hand to the straps and use as a support. Bring the inside foot to the shin or to the inner thigh. Avoid the knee entirely. Use the straps to support your balance. Press the foot into the leg and the leg into the foot. Open the knee out to the side. Keep the pelvis slightly tucked to maintain neutral.

Progression 2:

Standing with the straps hanging in front of you. Place the inside foot into the foot cradles. Let the straps support your foot. Place the foot up into the inner thigh. Press the foot into the thigh and thigh into the foot. Shortening the straps will make this slightly more intense. Open the knee out to the side. Keep the pelvis slightly tucked to maintain neutral.

Progression 3:

Standing with the hands in the handles. Step a bit away from the anchor. Bring your inside foot to the inner shin or the inner thigh. Open the knee out to the side. Extend the hands overhead. You can take this into windblown tree by bringing the arms away from the standing leg.

To return, bring the foot back down (if in the cradles, remove foot first) to come to standing.

4. Side Plank (Inversion Series)

NOTE: This is a different approach to the side plank than the normal TRX Side Plank, which starts in a Ground Sideways Position.

Your TRX is at Mid-Calf Length.

Your position is Ground Facing Away.

Start on all 4’s with feet in the foot cradles.

Progression 1: Walk hands out to a plank position. Lower down onto one forearm as you turn the body to the opposite wall. Fingers should be pointed towards the wall you are facing, elbow under shoulder. Top foot crosses over or feet stack. Inner thighs squeeze.

Progression 2: Walk hands out to a plank position. Stay on the hands this time. Turn the body to the opposite wall. Top foot crosses over bottom or feet can stack.

To return, bring the body back to centre. Release knees to the ground and remove feet from the foot cradles.

Core

5. Boat Pose (Seated Series)        

Your TRX is at Mid-Calf Length.

Your position is Ground Facing Away.

Progression 1: Start seated under the anchor point with feet flat on the ground, hands on the handles. Press through the hands to engage under the shoulder blades, lift the feet up off the floor. Extend the arms forward.

Progression 2: Straighten the legs.  (Extend legs to a 45-degree angle.)

To return, bring the feet back down to the ground, release the hands.

6. Forearm Pike (Core Series)

Your TRX is at Mid-Calf Length.

Your position is Ground facing Away.

Start on all 4’s with feet in the foot cradles.

Bring the forearms down to the ground with the elbows directly under the shoulders. Hands can interlace or press the palms firmly into the ground. Begin to press the feet into the cradles to pike the hips up in the air, bringing the hips closer to stacking over the shoulders. Keep the head off the ground looking just beyond the hands. Continue to press through the forearms to prevent the shoulders from sinking down.

To return, release back to a plank position, set the knees down and remove the feet from the cradles.