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Should You Stretch or Strengthen a Muscle First in a Yoga Class?
Whether we should stretch or strengthen first in yoga is a question that comes up all the time in yoga classes and teacher trainings. Some people worry that stretching first might reduce strength output later in class, while others think strengthening first could limit flexibility.
These questions reflect the growing interest in understanding how strength and flexibility interact, and how movement science can help us sequence our classes more effectively.
The Question
A member of my yoga membership site recently asked me this great question in our private community forum. Here was the full version of what she asked:
“I’m planning a hip-opening theme for my classes to help students sit more comfortably in meditation. I always struggle with whether it’s better to strengthen first and then stretch, or the other way around.
I know we can strengthen and stretch at the same time, but when sequencing, does the order matter for effectiveness?”
Here’s How I Responded:
This is such a great question! If we’re targeting a specific area of the body for mobility in a yoga class, should we start with stretching or strength?
The Short Answer
Biomechanically, the order doesn’t matter! Research suggests that whether we stretch first or strengthen first, both approaches can support mobility gains.
So we can structure our sequences however we like without worrying about one method being “wrong” or less effective. Isn’t that reassuring to know?
The Longer Answer (heh heh)
First of all, I appreciate that you pointed out that we can technically stretch and strengthen at the same time!
This is so true: any strength exercise done through a full range of motion is simultaneously both a strength and a mobility exercise. So these ultimately aren’t mutually exclusive categories…
But with this specific question, I’m pretty sure you’re talking more about starting a yoga class with strength work or starting with static stretching.
Now, you may have heard that static stretching before an activity negatively impacts athletic performance.
That idea comes from outdated research. More recent studies show that static stretching before activity is not detrimental and might even have some positive effects (e.g. injury prevention)! (Warneke & Lohmann 2024, Chaabene et al. 2019)
However, if someone were about to test their maximal strength (like in a competition setting), extensive static stretching beforehand (longer than 60 seconds per muscle group) could slightly reduce their max strength output.
But since we’re never training at maximal strength levels in yoga, this isn’t a concern for us.
So we can technically place strength and stretching in any order!
However, if we look at our yoga class in the bigger picture, we also might consider other factors, like the flow of our students’ energy levels throughout the larger arc of class, and any goals we might have for cultivating relaxation, etc.
With factors like that in mind, I personally might choose to place static stretching later in my class sequence, and place more active and strength-based movements that involve a lot of effort earlier on.
This wouldn’t be for biomechanical reasons (biomechanically, the order does not matter!). But on a more energetic level, I’d generally prefer to start more active and end more passive, to transition students into savasana and relaxation.
But that’s just me, and personal stylistic preferences!
Key Takeaway
Movement science research shows that the order of stretching and strengthening in yoga doesn’t matter! Stretching first won’t make us weaker later in class, and strengthening first won’t make us “tighter”.
Rather than worrying about getting the “perfect” order of strengthening and stretching movements in terms of biomechanics, we can focus on helping students build strength and flexibility in ways that feel balanced and sustainable, taking yoga stylistic factors into account. What matters most is creating an experience that supports their bodies and their practice as a whole.
Deepen Your Understanding of Yoga Biomechanics 🤓
If you love geeking out topics like this, you’ll love the Continuing Education membership on my website!
Do you need CE hrs for Yoga Alliance, and do you want them to be evidence-based?
Are you interested in yoga education beyond your YTT?
Sharpen your critical thinking skills and liberate yourself from the traditional yoga rules we’ve all been taught. Join my CE yoga membership today!
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20+ yoga anatomy & biomechanics courses
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All courses on demand
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All courses count as CE hours with Yoga Alliance
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A total of ~100 hrs of CE course content
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Membership includes my full yoga class library (300+ yoga classes)!
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Private community content hub
