Yoga and strength training with FLEXVIT

Yoga and strength training – with the yoga band from FLEXVIT

Yoga and strength training – You want to start with yoga or improve your yoga practice? Then try yoga with elastic bands. This simple training tool allows you to shape learned poses with more stretch or strength. Also, use the specific properties of elastic bands to make challenging poses easier to learn in the beginning.

PATband yoga band from FLEXVIT

With our Patband / Yogaband we can easily combine yoga and strength training!

Yoga as a Sport

At first glance, many people tend to think of yoga as a quiet sport that is mainly about stretching and getting into the groove. But that is only one side of this varied sport. Yoga practice is divided into many different styles. Some of these practices focus more on quiet fascia training, which include breathing and also meditative aspects. However, there are also many yoga variations that make you sweat and your muscles shake.

Hatha yoga and Iyengar yoga in particular are gentler practices. But even here, assuming and especially holding certain poses can be challenging. The exercises consist of an alternation of strength and relaxation and thus improve the overall body awareness by training balance and body tension. Often, yoga is a whole-body exercise, but one that particularly activates a specific muscle area. For example, the boat pose or the forearm support particularly address the centre of the body. In addition, the many stretching elements increase flexibility and mobility over time. The longer the individual exercises are held, the more strenuous and effective the yoga session.

Power yoga, vinyasa yoga, ashtanga yoga and hot yoga are even more intense. Power yoga in particular is especially good for building muscle and reducing body fat. How does it work? The already strenuous yoga poses are intensified in these practices, especially through longer active phases and shorter breaks. More movement takes place in dynamic flows and the asanas themselves also become more demanding. In bikram and hot yoga, you get particularly sweaty, as these versions of yoga are held in specially heated rooms.

Get our yoga set now & take your yoga and strength training to the next level!

Yoga “with Resistance”

The typical yoga tools are familiar to many: First and foremost, of course, a yoga mat, which makes performing exercises on hard surfaces more comfortable. Yoga blocks and bolsters are also frequently used to make it easier to perform certain exercises, especially at the beginning. Ubiquitous are also non-elastic yoga straps or belts, which can be used to support strecthing exercises.

But if you integrate an elastic resistance band into your yoga, completely new design possibilities and flows open up. With our concept agoYoga we achieve the following:


  • Improve stretching: Pull and stretch more into a certain posture and use the power of the bands for yourself. It allows you not only to stretch passively, but actively. With the “strength in stretch” (KiD) you also increase mobility above all, which helps to improve body awareness and prevent injuries.


  • Support poses: Especially as a yoga beginner, certain poses can be very challenging. You can use your fitness band for extra help, stability and balance to move more smoothly in and out of the asanas.


  • Improve body awarness: When doing yoga with resistance bands, you can target muscles and muscle chains much more specifically. The bands provide tactile stimuli that make it easier for you to analyse your posture yourself and correct it if necessary. They can also be used to correct incorrect movement patterns (compensation).


  • Intensify asanas: As the name suggests, resistance bands can help advanced yogists bring extra power and intensity to their asanas. This makes use of the rising resistance of elastic bands as well as the possibility to create rotation in all directions.

Rediscover yoga: Even for old yoga hands, yoga with elastic bands is a way to break habits and bring new wind into your own training.

Die FLEXVIT Trainingsbaender

Yoga and functional Training

Functional training is about activating several muscles, so-called muscle chains, at the same time through complex exercises. Instead of training individual muscles in isolation, the focus is on improving the entire quality of movement functionally and multidimensionally with the exercises.

Yoga and functional training both make use of the body’s own weight, gravity and a holistic view of the body. So why not combine the two forms of sport?

Together with yoga teacher Laura Biemann and personal trainer Patrick Herzog, FLEXVIT has developed the PATband soft, which is specifically designed to functionally extend yoga by incorporating elastic bands. With a length of approx. three metres and 15 sewn-in loops, the PATband is incredibly versatile and can be used across the entire kinetic chains. Not only can it be used to support as well as aggravate almost all exercises – it also makes it possible for the first time to rotate close to the body using special body strapping techniques.

Always motivated for your fitness training - this is how it works

How do I combine yoga and elastic bands?

The special advantage of the PATband is that the resistance can be adjusted for every exercise, body size and individual requirements thanks to the many loops. To find the right tension for you, be it for support during an exercise or to increase the effort, you either put your hands or feet into the loops that suit you best.

We have prepared a few exercises for you in this article. Otherwise, there’s no limit to you and your creativity. Use the resistance band to stabilise, pull yourself into a stretch or create extra resistance to bring that extra sweat to your face.

Yoga exercises: We show you yoga and strength training with the PATband

More Balance

The standing balance – or warrior 3

In this exercise the sense of balance and body tension are particularly addressed. In Hatha Yoga this posture is also called Utthita Satyeshikasana. It is considered to be an energy builder and a source of strength and is suitable for every yogi. In this asana, the spine stretches and expands, which provides a pleasant activation, especially after long periods of sitting bent over at a desk and other compressed postures. In addition, you mobilise your hips. In order to maintain the standing balance, the sense of equilibrium has to work hard – so the physical balance, strong centre and grounded feet are expected to transfer to inner, mental balance and calmness.

Flexibility and Strength Training Yoga

What is the easiest way to get into the stance balance?

Start in a neutral stance. Stand hip-width apart and then raise your arms as you inhale. You can now choose whether you want to keep your arms outstretched while you exhale and tilt your upper body horizontally forward and at the same time lift one leg straight. Alternatively, you can use a breath in between to keep your hands next to your torso for now or perhaps even start in cactus arms as you move into the horizontal position.

Once here, keep your standing leg slightly bent and especially try to keep your hip joints level. The joint of the leg you are lifting should not tilt downwards or deflect upwards.

At this point, if you keep your arms next to your torso or they are in the cactus arms, you can now stretch your arms forward for a little balance and strength exercise.

Standing balance with resistance band

You can use the PAT band by gripping the loops with both hands and then placing the centre of the band around the foot that is going to lift. Make sure you get the spacing right – the resistance should support you, not be too tight and not too loose. When you then move horizontally like this, the PAT band can give you extra balance at the beginning of this exercise, as the acting forces create tension along the entire length of your body. In addition, your extension is supported by this external stimulus.

If you have been holding your arms at the side of your body or in the cactus arms and only extend them when you are horizontal, the PATband also trains your strength.

Yoga and strength with the Patband by FLEXVIT

Combine Yoga and strength training

1 – The Bridge Pose

The Glute Bridge is not an unknown exercise, and under a slightly different name the exercise is also used as Bridge Pose in yoga. Sitting for a long time not only strains the spine, but also stiffens the gluteal muscles. In the long term, this can lead to back pain and tension, which can also spread to poor posture in other everyday movements. Therefore, it is recommended to activate the gluteal and lower back muscles with the Bridge Pose to create a counter-pool to other curved postures.

How does Bridge Pose work?

Lie on your back on your mat and place your feet hip-width apart with your knees bent in front of you. Your arms can be straight beside your body. Once here, raise your hips. The further away your feet are from you, the more you exercise your back thighs. When your feet are closer together, your buttocks are targeted more. Repeat this movement slowly and deliberately. Always stretch completely upwards as far as you can to take advantage of the training effect of your entire range of motion.

Bridge Pose with resistance band

First put one foot into the last loop of the PAT band. Then wrap the band around both legs like a figure eight. Then the other end of the PAT band should be wrapped around the foot around which the first loop is also wrapped. Also use the loops to anchor both knees. When you now perform the Bridge Pose movement, additional resistance is applied to your muscles – voila, welcome to strength training.

Bridge Pose Yoga and Strength Training

2 – The Kobra

The Koba is a backbend performed from the prone position. It may look relatively unspectacular, but it should not be underestimated. The back and neck are particularly active in this movement, but by strengthening them, the entire posture can improve and pain can be relieved. The spine as well as the chest, abdomen and shoulders are stretched. When performed correctly, the buttocks are also active and the internal organs are stimulated by this posture. In addition to the physical components, this asana is a so-called heart opener. The upward pointing chest is thus supposed to symbolise an open heart and thus become particularly receptive to new energy and the courage to accept feelings towards others and oneself.

Cobra Yoga Stretching and Strengthening Back

Your way into the Cobra?

You start in prone position. In your starting position your forehead rests on your mat, as do the tops of your feet. Your legs are hip-width apart. Now place your hands flat beside your chest and keep your bent elbows close to your body. Now activate your pelvic floor, buttocks and leg muscles to gently lift your upper body. Proceed slowly and consciously. The force from which you lift yourself should come from your back, not from your arms – this is important, among other things, to strengthen the muscles you want to strengthen in your neck and back. Secondly, you are protecting your spine by allowing your muscles to work and not pushing your back into an unhealthy hyperextension with your arms. The head should also not be hyperextended. Try to hold this position for a few seconds and breathe calmly before slowly lowering yourself back to the starting position.

Cobra with resistance band

Place the PATband over your shoulder and then grab a loop with one hand at a time. This creates an artificial pull downwards when you rise into the cobra and your back muscles will have to work noticeably harder. Similarly, the relaxation after the tension will be even more pleasant and restorative afterwards.

Yoga for Flexibility & Stretching

1 – Half bend forward

In the half forward bend, one leg is bent with the foot on the inner thigh of the extended leg. The following forward bend of the upper body stretches mainly the hamstrings and the lower back.

Depending on the mobility already present, the extended leg points straight forward away from the body. However, the leg can also be placed further out, creating more of a straddle sit. However, depending on how the upper body is lowered (either straight forward or over the outstretched leg), the stretch shifts from the hamstrings more towards the inner thigh. It doesn’t hurt to try and vary a little here – both stretches have a positive effect on pain and overall posture.

Yoga & Strength Training with FLEXVIT Resistance Bands

How do you get into half forward bend??

Sit on your mat and extend one leg straight forward for the basic version of half forward bend. The other leg is bent so that your foot touches the inner thigh of the other leg. From this position lower your upper body forward without slouching your back – your shoulders should also be active and not slump forward. You can use your hands and arms as supports to slowly feel your way forward. For beginners in particular, this can be the end of the line very early on. But don’t worry, with time you will be able to sink lower and lower even with a straight back.

Half forward bend with resistance band

Place the PAT band around the extended leg with a final loop. Then loop the band from behind around the back, and then over the opposite shoulder back to the front on the side of the bent leg. Here you can wrap a loop around the bent knee depending on how you feel and how flexible you are. This way your back muscles are additionally triggered when sitting upright. At the same time, the forward pull can help you feel a deeper stretch in the forward bend.

Yoga Exercises with Bands FLEXVIT

2 – The Pidgeon Pose

The Pigeon Pose is a very popular asana in yoga, the basic variation of which stretches the hips and lower back in particular. This pose improves mobility in the hip joint, which acts as a preventive counter to prolonged sitting. In fact, the Pigeon Pose is also said to stimulate digestion. In Ayurveda, it is also believed that stress, anxiety and grief collect in the hip. Hip openers like the Pigeon Pose are said to help release these negative feelings and let them go.

How does the Pigeon Pose work?

Begin in the Downward Looking Dog. Get on all fours and place your hands on the floor. Now press into your hands and feet, stretch your legs and raise your hips towards the sky. Your body is now in an inverted V position.

Now lift your right leg off the floor and bring your right knee to the back of your right wrist. Rotate your right shin so that it is parallel to the front of the mat. While your right leg is bent on the mat, your left leg also comes to the floor stretched out. Move right knee out so that it is further to the right than your hip and make sure your foot is dorsally flexed (towards the shin). Now gently lower your right buttock towards the floor. The weight should still be evenly distributed on both hips. If this pose is too challenging to begin with, you can place a folded towel under your right buttock. Place both hands under the shoulders and gently push up to stretch the spine. The gaze is directed forward.

Yoga with the Patband

What is the King Pigeon Pose?

To get into King Pigeon Pose, first follow all the steps to get into the basic variation. Then, with your right leg bent, you should now slowly lift your extended left leg and pull it towards your back. Your feet should be flexed to protect your knee joint.

For an extra stretch you can place your head on the back of your neck and open your heart.

Also discover our other resistance bands for your Functional Band Training