Back in 2005, while playing for the Green Bay Packers, I attended my first yoga classes.
At the time, I didn’t think much of it, but I did notice significant improvements in my recovery, flexibility, and overall athletic performance.
Unfortunately, after that stint, I let yoga fall off my radar for the next 10-15 years.
Fast forward to my late 30s, and I started noticing something: despite working out hard—training with kettlebells, competing in Spartan Races, and even participating in powerlifting meets—my recovery, mobility, and flexibility were taking a hit. I felt beat up and knew I had to do something about it.
That’s when I decided to give yoga another shot. Living in Sacramento at the time, I started taking yoga classes regularly. The difference was almost immediate. My body felt better, my flexibility improved, and I could recover faster from intense workouts.
Over the last six or seven years, my journey with yoga has deepened. I’ve completed multiple yoga certifications, including a 200-hour teacher training program. And I’m now regularly teaching yoga classes at my studio, in the greater community, and to my online audience around the world.
I still lift kettlebells, train hard, and do everything I love—but yoga has become the perfect supplement. It balances out the wear and tear of heavy lifting and intense workouts. If you’re curious about adding yoga to your routine but don’t have time for multiple 60-minute classes each week, I’ve got two simple recommendations to get you started.
1. Regenerate Sequences (3-6 Minutes)
If you’re short on time, these short yoga sequences are a game-changer. Designed to hit different parts of your body, they help you reduce pain, improve flexibility, and feel amazing—all in just a few minutes. I like doing these first thing in the morning, but they work anytime during the day.
Bonus: My Regenerate program is on sale this week, and I’ll drop the link below if you want to check it out.
2. Fire and Flow Sequences (10-15 Minutes)
For a more dynamic option, my Fire and Flow sequences are great yoga-based cardio finishers. Think of them as a blend of traditional yoga and movement patterns designed to boost your heart rate and stretch your muscles at the same time.
Here’s a sample 10-15 minute Fire and Flow finisher you can try today:
10-minute “Fire and Flow” Finisher
Perform the following sequence continuously for 10 minutes:
- Mountain Pose to Forward Fold: Start in Mountain Pose, hinge at your hips, and fold forward.
- Halfway Lift: Flatten your back, bringing your torso parallel to the floor.
- High Plank to Low Push-Up (Chaturanga): Transition into a strong plank, then lower to a hover.
- Upward-Facing Dog: Roll onto the tops of your feet, lift your chest, and stretch the front of your body.
- Downward-Facing Dog: Press back into your heels, lengthening your spine and hamstrings.
- Step Forward to Half Lift: Flatten your back, bringing your torso parallel to the floor.
- Forward Fold: Hinge at your hips, and fold forward.
- (back to Mountain Pose and repeat)
— This is a most basic example — I add many small variations to progress you throughout the full program — learn more and sign up now HERE
If you’ve been looking for a way to enhance your training, recover faster, and move better, I can’t recommend yoga enough. Start small with short sessions, and I guarantee you’ll feel the difference.
That’s all I’ve got for you today—have an awesome day, and I’ll talk to you soon!
-Forest and the FVT Team at ForestVanceTraining.com — KettlebellBasics.net