How to Combine Calisthenics and Yoga for True Physical Freedom

Combine Calisthenics and Yoga-min

Strength meets serenity… power pairs with poise.

It’s not a superhero origin story but a tantalizing tease of what happens when calisthenics crashes the yoga mat party.

Curious about adding this duo to your fitness routine? We’re about to show you a fusion that promises not just a body that’s lean and mean, but also a mind as calm as a Zen garden.

We also outline how best to combine calisthenics and yoga for optimal results and things to consider.

Quick Summary

  • Combing calisthenics and yoga is a great way to improve overall health and fitness as it will involve strength, functional movement patterns, mobility, flexibility and mindfulness.
  • For optimal results, try doing calisthenics or any strength-based exercises before yoga.
  • You could do calisthenics and yoga in the same routine or do them on different days during the week.
  • The type of yoga you’re doing may influence how best you should combine calisthenics within your fitness routine.

Calisthenics – TL;DR

Calisthenics isn’t just a fancy word for bodyweight exercises, it’s a throwback to the simple joys of playground workouts (minus the scraped knees).

Rooted in the Greek words ‘Kallos’ (beauty) and ‘Stenos’ (strength), this is fitness stripped down to the bare essentials: you, gravity, and ground.

As you master one movement, you progress to the next, creating a visual map of progression over time.

Benefits include:

  • Full-body Workout: Every move engages multiple muscle groups, meaning more gains in less time.
  • Functional Strength: Lift, push, pull, and leap your way to daily tasks becoming a breeze. No more grunting when picking up heavy shopping bags.
  • Joint Health: Without weights stressing your joints, they stay healthier for longer.
  • Cost-Efficient: Save those bucks you’d spend on gym memberships or fancy equipment.

Yoga – TL;DR

Yoga offers a whole host of physical and mental benefits, and is practiced by over 300 million people globally (making it one of the most popular forms of fitness).

Different types of yoga bring with them unique opportunities to move your body or relax the mind.

Benefits include:

  • Mental Oasis: Meditation and deep breathing techniques melt away stress, offering a mental getaway.
  • Flexibility Boost: Those tight hamstrings? Consider them history.
  • Posture Perfection: Stand taller and say goodbye to the slouch.
  • Improved Digestion: Certain poses aid digestion, keeping the tummy woes at bay.
  • Enhanced Focus: By cultivating mindfulness, your concentration levels improve.

Benefits of Combing Calisthenics and Yoga

Comprehensive Strength and Flexibility

Calisthenics, with its potent bodyweight exercises, lays down the foundation of muscle strength and endurance. But muscles aren’t just about contraction; they need to elongate too.

Enter yoga. It stretches out those hard-worked muscles, ensuring they’re not just strong but also supple.

The helps reduce the risk of injury and improves overall movment.

Balance & Coordination Masterclass

Pulling off a handstand or nailing a crow pose isn’t just about strength. It requires balance… a skill both calisthenics and yoga passionately preach.

As you alternate between these practices, your ability to control and coordinate your body’s movements reaches new heights.

Mental Grit Meets Mindfulness

Calisthenics pushes your limits, teaching mental resilience as you challenge what you thought your body could do. On the flip side, yoga teaches acceptance, letting go, and living in the moment.

Together, they offer a mental toolkit brimming with tenacity and tranquillity.

Post-Workout Recovery Boost

Ever felt that post-workout soreness that makes stairs your nemesis? While calisthenics can fire up those muscles, yoga comes to the rescue to aid in recovery.

Gentle stretching and increased blood flow to the muscles can significantly reduce next-day aches.

Variety, The Spice of Fitness Life

Let’s face it, doing the same routine can be a snooze-fest. But when you’re switching between the explosive moves of calisthenics and the serene stretches of yoga, every day is a fresh fitness adventure.

And as any trainer will tell you, a varied routine keeps plateaus at bay!

Things to Consider

Workout Split

Just as you wouldn’t eat dessert before the main course (or would you?), sequencing matters. If your focus is building strength, begin with calisthenics and use yoga as a cooling down and stretching phase.

If relaxation and flexibility are the goals, a longer yoga session with a sprinkle of calisthenics for some power can work wonders.

Type of Yoga

From the fast-paced Vinyasa to the calm holds of Hatha, there’s a yoga style for every mood. Consider what complements your calisthenics routine. After an intense calisthenic workout, Yin Yoga can be the soothing balm for those muscles.

On an active recovery day, perhaps the flows of Ashtanga or Vinyasa could blend well with light calisthenics.

Type of Yoga and Calories Burned

How many calories does yoga burn? Well, the type of yoga you’re doing plays a big part. Discover how the type of yoga impacts calories burned and general guidelines in this article.

Your Fitness Goals

Do you dream of muscle-ups and chiseled abs or yearn for the serenity and balance in body and mind? Identifying your goals can help tailor the right mix. If strength and muscle definition top your list, lean heavier on calisthenics.

If mental wellness and flexibility are priorities, let yoga take center stage.

Your Fitness Level

If you’re a newbie, diving headfirst might be overwhelming. Start with basic calisthenics moves and beginner yoga poses.

For the fitness veterans, challenge yourself! Integrate advanced calisthenic techniques with challenging yoga asanas.

Listen to your body and progress at your own pace.

Example Calisthenics Yoga Workout

Monday – Strength and Stretch Start

  • Calisthenics: 4 sets of push-ups, pull-ups, squats, and leg raises.
  • Yoga: 20-minute Vinyasa flow focusing on the hips and shoulders.

Tuesday – Tranquil Tuesday

  • Calisthenics: Active recovery with light planking and walking lunges.
  • Yoga: 30-minute Hatha session, emphasizing balance poses like tree and eagle.

Wednesday – Midweek Muscle Boost

  • Calisthenics: Intensive circuit – burpees, dips, jumping jacks, and pistol squats.
  • Yoga: A calming Yin Yoga session, holding poses for 3-5 minutes, targeting the muscle groups worked.

Thursday – Breath and Body Balance

  • Calisthenics: A break from intensive workouts; focus on core with leg raises and planks.
  • Yoga: A breathing-centric session of Pranayama, followed by gentle Ashtanga sequences.

Friday – Full Power Friday

  • Calisthenics: 5 sets of explosive plyometric exercises – burpee broad jumps, clapping push-ups, and tuck jumps.
  • Yoga: A gentle restorative session, focusing on twists and deep stretches.

Saturday – Flexibility Focus

  • Calisthenics: Active rest day; consider a long walk or a light jog.
  • Yoga: Dive deep into a flexibility routine, working on hamstring stretches, backbends, and hip openers.

Sunday – Sun, Salutations, and Slow Pace

  • Calisthenics: Take a break. Enjoy a day of relaxation.
  • Yoga: Begin the day with a series of Sun Salutations and conclude with a meditation session for mental wellness.

How Long Should You Hold a Yoga Pose?

Our latest guide discusses how long you should hold a yoga pose and how this impacts your overall yoga routine.

Essential Equipment to Support Your Efforts

Calisthenics and yoga both thrive on minimalism, but a dash of equipment can amplify your gains, and no, we’re not talking about turning your living room into a mini-gym. Here are some essentials that pack a punch:

Yoga Mat

This isn’t just for the yogis. A good mat provides the grip needed for calisthenic moves too. Slippery hands and feet during push-ups or downward dogs? No thank you!

Go for a thick, non-slip mat that cushions your joints and keeps you grounded.

Resistance Bands

These stretchy wonders are game-changers. Whether you’re trying to master pull-ups or deepen a yoga stretch, they’ve got your back… and arms, and legs.


These mini parallel bars aren’t just cool to look at. They elevate your calisthenics game, making push-ups, dips, and L-sits more challenging. They can be integrated into yoga sessions for added wrist support or to modify challenging poses too.

Blocks and Straps

While blocks can assist in deepening stretches and perfecting poses, they can also elevate feet or hands during calisthenic exercises.

Straps are great for improving flexibility and can be used for resistance in bodyweight exercises. We’ve got a whole buyer’s guide on the best yoga stretching straps that includes our top picks.

Pull-Up Bar

If you’re serious about calisthenics, this will be your best bud. From pull-ups to hanging leg raises, it’s versatile and helps you perform all sorts of pulling movements.

Foam Roller

After a potent fusion of calisthenics and yoga, your muscles might crave some TLC. Foam rollers can help ease muscle tension, improve flexibility, and speed up recovery.

Bottom Line

Whether you’re flexing in a plank or flowing in a pose, this dynamic duo promises a holistic fitness fiesta.

Ready to bend, stretch, push, and pull your way to peak health? Combining calisthenics and yoga might just be what you’re looking for.

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