A TRX suspension trainer is an effective tool for training the body through body weight movements. But, did you know that it can help you in your yoga practice?
Like traditional yoga accessories, the TRX trainer can be used to support and enhance certain poses. Due to the suspension aspect, the TRX develops not only muscle strength but also confidence for some poses that tend to be difficult. It is even recommended for those who are new to the practice of yoga.
Learn how TRX can help yoga practitioners and how to use it to modify and master more advanced poses.
7 yoga exercises with TRX
1. Triangle pose
How to do it?
- Stand upright under the anchor of the TRX suspension system. Specifically, position the straps to your right with the handles at waist height.
- Place your right hand on both handles and stand with your right leg out, and toes toward the straps.
- Turn your left foot so that your heel is perpendicular to your right heel.
- Proceed to press your right hand down with the straps as you rotate your waist, and extend your right hand forward.
- Roll your left hip back while keeping your pelvis and core firm.
- Raise your left arm and stare up at the ceiling.
- Repeat with the other side.
2. Low stride
How to do it?
- Stand with your back to the anchor, and with the handles extended at shoulder height.
- Step forward into a lunge position, placing your knee back on the floor and raising your arms.
- Move your hips forward and press the handles to move your shoulders away from your ears.
- Repeat with the other side.
3. Tree pose
How to do it?
- Adjust the straps as needed.
- Stand under the anchor with the straps hanging in front of you.
- Use the straps for support and balance by placing your right foot on the sides of the thigh of your left leg.
- Press the right sole on the left thigh.
- Open your knee and keep your pelvis slightly firm and your spine neutral.
- Bring your hands to the prayer position or extend your arms overhead.
- Repeat with the other side.
4. Side plank
How to run it?
- Position the straps in the middle of the calves.
- Get on all fours facing the other side of the anchor, and with one foot on each stirrup.
- Get into the high plank position.
- Keep your elbow below your shoulder as you move your body into a raised side plank position.
- Hold your core and legs firm to prevent your hips from dropping to the floor.
- Repeat with the other side.
5. Pigeon pose
How to do it?
- Position the straps mid-calf and position yourself in front of the anchor point.
- Bring your right knee to your chest, and place it behind your right wrist. Then, bring your hands to the handles and press down to release your shoulders.
- Square your hips and keep your upper left leg on the floor.
- Hold the upright position or press the straps forward to bring your upper body toward the floor.
- Repeat with the other side.
6. Happy baby pose
How to run it?
- Lie on your back under the anchor point of the TRX system.
- Bend your knees and bring them towards your armpits.
- Place one foot on each stirrup and stretch the handles to help lower your ankles and place them on your knees.
- Press your lower back down on the floor and don’t allow your glutes to rise.
7. Boat pose
How to do it?
- Sit under the anchor point of the TRX system, with your feet flat on the floor, and your hands on the handles.
- Extend your arms and press through your hands to lower your shoulder blades.
- Raise your legs so that your shins are parallel to the floor, and lean back slightly for balance.
- Keep your back straight and your core firm.
- For an added challenge, extend your legs at a 45-degree angle.
Reference
- Ritterbeck, M. 11 Surprising Ways to Use TRX for Yoga. For Greatist [Revised June 2018]
