How To Use Yoga Strong

Whether you are using Yoga Strong as a standalone fitness program, or using it conjunction with an existing exercise routine, we wanted to help you eliminate any guesswork for how to use Yoga Strong.

This quick guide includes 2 sections: Yoga Strong Strategy and Sample Schedules:

  • Strategy – Understand the rationale behind the recommendations and sample schedules, and come up with your own ideas about how to add Yoga Strong to your workout routine.
  • Sample Schedules – Get our recommendations as well as examples of how to use Yoga Strong as a workout program, either as a standalone program or as an addition to your existing routine.

Strategy Section:

  • Your lower-body has much more strength and endurance than your upper-body. Because of this, your upper-body workouts need not last as long as your lower-body workouts. This is why we recommend adding 30-45 minutes of extra exercise on top of your Total or Lower Workouts, while we recommend just 20-30 minutes extra on top of Upper.
  • Soreness is a sign that your previous workout was effective enough to break down muscle tissue, which initiates the recovery process to strengthen your body. If you are feeling excessively sore in one particular area, it’s not always a good idea to put that area through another difficult workout, or you could delay the recovery process and minimize your gains. For example, if you did Yoga Strong Lower Body (Level 3) two days ago, but you are still feeling sore, it is not a good idea to do Yoga Strong Lower Body again. Reduce the difficulty level or exercise your another part of your instead.
  • Watch for overtraining! If you feel excessively sore on a continual basis, find the workouts getting more challenging instead of easier, and are not sleeping well, these are all signs you are doing too much. Take the difficulty level down or add a rest day between workouts.
  • Depending on your fitness level, the Level 1 versions of the Yoga Strong workouts can double as active recovery routines. Use these on rest days or between other longer workouts to decrease muscle soreness, improve mobility, and prepare you for your next workout.
  • These schedules are only recommendations. Try out multiple variations for yourself and see which variations work best for you.
  • We recommend changing your workout program every 4 weeks. This doesn’t mean you need to find a new workout program every month. This just means you have to change up the schedule in order to keep your body guessing. That’s why we’ve included multiple sample schedules, so you can keep your workout routine fresh and exciting – not to mention, effective!
  • If you miss a day, don’t worry about it! Just make it up the next day. Sometimes your body needs rest more than a workout.
  • If you have any questions, just send an email to [email protected] and we’ll do our best to get back to you ASAP.

Schedules section


We recommend completing 4 cycles of each schedule in this section, for a total of 4 weeks each. After 4 weeks, it’s a good idea to change your workout schedule, either by increasing the difficulty, rearranging the workouts, or mixing up your Yoga Body workouts with other physical disciplines, like walking, running, cycling, weight training, or otherwise.

  • Day 1 – Upper Level 
  • Day 2 – Lower Level 
  • Day 3 – Total Level 
  • Day 4 – Abs Level 
  • Day 5 – Lower Level 
  • Day 6 – Total Level 
  • Day 7 – Rest / Active Recovery

Integrating Yoga Strong with your other workouts (Cross-Training / Running / Weight Training / etc)

Sample Week For Beginners:

  • Day 1 – Lower Level 1 + 30-45 minutes non-yoga lower-body workout (running, weight training focused on lower-body (squats, deadlifts, lunges), cardio, or similar)
  • Day 2 – Total Level Level 2 or 3
  • Day 3 – Upper Level 1 + 20-30 minutes non-yoga upper-body resistance training (bench press, lat pull-downs, arm workouts, or calisthenics such as push-ups, pull-ups, etc)
  • Day 4 – Lower Level 2 or 3
  • Day 5 – Abs Level 1, 2, or 3 + 30-45 minutes non-yoga full-body workout (rowing, running, agility work, cardio, or weight training / resistance training)
  • Day 6 – Total Level 1 or 2 (Recovery Workout)
  • Day 7 – Rest / Active Recovery (Hiking, walking, or similar leisure fitness activity)

If you feel like you aren’t getting any stronger with your current routine (the workouts are easy or you aren’t getting that sore) then it’s a good idea to increase the difficulty. (Don’t forget – it takes times to notice results! If it’s only been a couple of weeks, keep going!)
Don’t get discouraged if you aren’t immediately noticing results. Sometimes you may need to stick with your program for a few weeks before you start noticing changes. And remember – you’ll feel the changes in your body before you can actually see them. It takes time and effort!

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We want to keep you safe!

Please consult your physician, assess your fitness level, and follow all safety instructions before beginning any exercise program, nutrition plan, and/or using any equipment.

Body By Yoga provides a variety of exercise programs, some of which are physically demanding and high-intensity in nature. For this reason, you must listen to your body, use common sense, take breaks, and hydrate as needed to avoid injury. If at any time you feel any discomfort, pain, dizziness, light-headedness, shortness of breath, or nausea, stop exercising immediately and consult your physician. Incorrect or excessive training can result in serious injury or death.

When doing any outdoor workouts or activities, be aware of your surroundings and avoid anything that could hurt you or disrupt your exercise, especially when walking or running in public areas such as sidewalks and streets.

If you have any unique or special medical conditions, such as if you’re pregnant, have diabetes or asthma, or if you have a history of knee, ankle, hip, shoulder or spinal (back or neck) problems, you must consult your physician to understand all potential risks and complications of using our exercise programs, nutrition plans, and/or equipment, and receive approval from them to proceed before beginning. Failure to do so could result in significant injury to you and others (including, if applicable, your unborn child). By engaging in any exercise program, nutrition plan, and/or using any equipment, you assume all dangers, hazards and risks of injury or death.



Certain programs may utilize equipment, such as yoga mats, yoga blocks, yoga straps, chairs, foam rollers, and other equipment which, if not used correctly, could lead to serious injury or death. Carefully review all safety, care and use instructions and manuals prior to beginning.

For your safety, you must:

Use any equipment shown in the workouts only as demonstrated, using proper form.
Inspect any equipment for wear or damage prior to each use and refrain from using any equipment that appears damaged, worn or defective.
Keep children, pets and any other obstacles away from equipment and exercise area at all times.
Always use a secure, proper, and stable anchor for any equipment that requires hanging or attaching.
Always exercise caution during use of any equipment to make sure you do not lose your grip or control, such as making sure your hands are not wet or sweaty.
Ensure exercise bands are firmly secure and assembled to prevent slipping, snapping, recoiling and injury to yourself or anyone else.
Ensure your workout bench and pull up bar is stable, strong enough to hold your weight and does not move during use. If you do not think you can safely perform exercises with your bench or pull up bar, or you do not have the proper equipment, you should do the modifier exercises instead.

To the fullest extent permitted by law, Body By Yoga and its parent, affiliate, and subsidiary companies will not be liable to any person or entity for any injury, death, damage or loss caused or alleged to be caused directly or indirectly by any exercise programs, workouts, nutritional supplements or plans, equipment (including without limitation the Body By Yoga mat and Body By Yoga blocks), advice or any other products, services or materials.

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