What is a Yoga Sandbag and How Do I Use it?

One lesser-known yoga accessory is the sandbag. Like the name implies, these workout tools are bags made from canvas or other woven materials and are filled with sand. The cloth material that the bag is made out of is usually coated with a substance that keeps dust and other particulates from falling out of the bag. The bags, most often used as gentle weights, are placed onto certain areas of the body depending on the stretch and the muscle group being used. Yoga sandbags can assist any fitness enthusiast, expert, or beginner in their quest to get fit and healthy. These bags have been shown to increase stamina and muscle tone. Those who use them properly often see results faster than those who hold poses without them.

Positioning the bags on the body during a workout session can create either grounding or greater resistance. A bag placed on the abdomen while lying down requires the user to become more attentive of breathing and rhythm. A bag positioned on top of the thigh during seated exercises will intensify any stretch. Stretches that focus on the hamstring muscles can be deepened if the bag is placed under the user’s feet. Additionally, a bag under the sit bones can increase core strength when a user performs seated poses. Fitness beginners and experts alike who use these tools feel that the bags help them become more secure and grounded while aiding in balance. Using this workout accessory also helps when holding a pose for an extended period of time.

If the idea of carrying weights seems daunting, keep in mind that the bags are small. In fact, most hold no more than a maximum of ten pounds of sand, so they are lightweight enough to take with you to your gym or studio. If you feel that sand might be too heavy for you at first, you can purchase empty bags and fill them with dry beans instead. There are many options when choosing a yoga sandbag. Most bags are made in a variety of colors and designs, so you are sure to find the right one to suit your style.

Yoga sandbags can be used in any type of yoga as a way of integrating additional weight into your regimen for faster results. Yoga sandbags add weight for increased stretch when placed between a person’s thighs, especially during the Virasana or other poses. The sandbag increases a person’s awareness of a certain part of their body when placed on the body part. An example would be placing the sandbag on the hip during Padangusthasana to bring awareness to the pelvis and to keep hips flat and level or on the stomach during Pranayama in order to remind the person to breathe properly.When used as an upper body weight, the yoga sandbag is placed behind the back to stretch the shoulders, chest and arms while adding strength.