We are always looking for ways we can enhance the Yoga Borne experience, and help you to take care of your wellbeing.
An addition to the schedule in 2025 has been our 45 minute STRENGTH class with the lovely Veronica. Despite being one for the early birds with a 7:30am start, it’s proved really popular.
There is a regular group who attend, and we of course would like to welcome more of you to experience this class. So we have put together a short blog post letting you know some of the benefits of adding strength into your Yoga practice.
Strength is of course present in general Yoga classes, but this class has more of a focus on it, and includes using hand weights and resistance bands, which is super fun!
Using hand weights and resistance bands in the class is a way to layer progressive strength training into traditional Yoga, without losing the breath-based, mindful qualities of the practice. When used intentionally, they enhance both the physical and nervous-system benefits of Yoga.
How using hand weights and resistance bands in Yoga is helpful:
1. Increased muscular engagement.
Hand weights add load to movements like arm lifts, lunges, chair pose, warrior variations and more.
Resistance bands create tension through a full range of motion, activating stabilizing muscles that bodyweight alone may miss.
This leads to greater muscle recruitment, improved joint stability and more balanced strength between opposing muscle groups.
2. Functional strength.
Yoga with resistance builds usable, integrated strength. Movements stay multi-joint, coordinated with breath, aligned with natural movement patterns.
This supports daily activities like lifting, reaching, walking, and balance.
3. Improved proprioception and body awareness.
Bands especially give feedback whilst using them. You can feel when you’re compensating or collapsing.
Students become more aware of alignment and muscle engagement, which can improve form in more “classical” Yoga postures.
YB STRENGTH is about building strength into your Yoga practice without turning Yoga into just another exercise class, or a boot-camp style class!
Yes you will likely feel it, and you may break a sweat, BUT it is still mindful movement and coordinated with the breath. You will experience:
Slow, controlled transitions.
Time under tension (holding poses slightly longer with resistance builds strength safely).
Intelligent sequencing
Alternate effort and release.
Paired strength poses with flow, mobility and rest.
Maintain nervous system regulation through breath cues.
Benefits of strength-based Yoga for everyone:
Improved bone density.
Better joint health.
Increased muscle mass and tone.
Enhanced balance and coordination.
Reduced risk of injury.
Builds confidence and body trust.
Enhances mind–muscle connection.
Supports stress regulation when paired with breathwork.
Specific benefits for peri-menopause and menopause.
During peri and post-menopause estrogen decline accelerates muscle loss, and strength training is important. This is where YB STRENGTH comes in!
It counteracts muscle loss (sarcopenia). Yoga with resistance maintains lean muscle mass, supports metabolic health and helps preserve independence and mobility.
Menopause increases risk of osteoporosis due to reduced estrogen and lower bone remodeling efficiency. Adding load through hand weights, resistance bands and weight-bearing Yoga poses helps stimulate bone formation, especially in the hips, spine, and wrists.
Hormonal changes can lead to joint stiffness, increased inflammation and higher injury risk (aren’t we lucky ladies)! Using weight and resistance can help to strengthen muscles around joints, improves connective tissue resilience and reduce chronic aches (especially knees, hips, shoulders).
Peri-menopause often brings anxiety, sleep disruption and mood fluctuations (again, we are so lucky)! Yoga generally, and Yoga with mindful strength provides a grounding, embodied experience, regulates cortisol when paced appropriately and builds a sense of agency and capability during a time of bodily change.
Yoga with strength incorporated empowers rather than depletes! Many people in peri-/menopause are told to “slow down” or “be gentle.” While gentleness has its place, and we could all probably benefit from slowing down a little, progressive strength is essential.
Strength-based Yoga can help to reframes aging as capable, strong, adaptable, and build confidence in a changing body.
YB STRENGTH can benefits all bodies, at all stages of life, and provides an empowering, sustainable way to get strong and stay strong!
This class is suitable for beginners and beyond, as Veronica will offer different options, and you are always encouraged to do what works for you and your body.
This class is weekly on a Wednesday @ 7:30am. Watch this space for another STRENGTH class coming to the schedule soon…
Head to our free Glofox app to book your class, or click here to go to the website booking page.
Your FIRST CLASS IS FREE - just drop us an email to hello@yogaborne.com