{"id":80887,"date":"2025-08-21T18:02:42","date_gmt":"2025-08-21T18:02:42","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=80887"},"modified":"2026-01-30T13:55:51","modified_gmt":"2026-01-30T13:55:51","slug":"yoga-and-calisthenics","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/yoga-and-calisthenics\/","title":{"rendered":"How to Do Yoga and Calisthenics for a Balanced Routine"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-and-calisthenics\/#What_Is_the_Best_Workout_to_Combine_with_Yoga\" >What Is the Best Workout to Combine with Yoga?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-and-calisthenics\/#What_Is_the_Main_Difference_Between_Yoga_and_Calisthenics\" >What Is the Main Difference Between Yoga and Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-and-calisthenics\/#Can_I_Do_Both_Yoga_and_Calisthenics\" >Can I Do Both Yoga and Calisthenics?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-and-calisthenics\/#Pros_of_Combining_Yoga_and_Calisthenics\" >Pros of Combining Yoga and Calisthenics<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-and-calisthenics\/#Potential_Considerations\" >Potential Considerations<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-and-calisthenics\/#Programming_Considerations\" >Programming Considerations<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-and-calisthenics\/#Should_You_Do_Yoga_or_Calisthenics_First\" >Should You Do Yoga or Calisthenics First?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-and-calisthenics\/#Training_Session_Sequencing\" >Training Session Sequencing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-and-calisthenics\/#Weekly_Programming_Structure\" >Weekly Programming Structure<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-and-calisthenics\/#Dynamic_vs_Static_Yoga_Applications\" >Dynamic vs. Static Yoga Applications<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-and-calisthenics\/#Which_Is_Harder_Calisthenics_or_Yoga\" >Which Is Harder, Calisthenics or Yoga?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-and-calisthenics\/#Is_There_a_Workout_that_Combines_Yoga_and_Calisthenics\" >Is There a Workout that Combines Yoga and Calisthenics?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-and-calisthenics\/#Weekly_Structure_Overview\" >Weekly Structure Overview<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-and-calisthenics\/#Detailed_Program_Structure\" >Detailed Program Structure<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-and-calisthenics\/#Exercise_Execution_Guidelines\" >Exercise Execution Guidelines<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-and-calisthenics\/#Calisthenics_Exercises\" >Calisthenics Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-and-calisthenics\/#Yoga_Poses\" >Yoga Poses<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-and-calisthenics\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-and-calisthenics\/#Did_calisthenics_come_from_yoga\" >Did calisthenics come from yoga?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-and-calisthenics\/#Can_I_do_both_yoga_and_strength_training\" >Can I do both yoga and strength training?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-and-calisthenics\/#How_many_days_a_week_should_I_do_yoga\" >How many days a week should I do yoga?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-and-calisthenics\/#Can_you_get_muscular_with_yoga\" >Can you get muscular with yoga?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-and-calisthenics\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Combining different training modalities can unlock new dimensions of physical performance and mental clarity. When we explore the intersection of yoga and calisthenics, we discover a powerful synergy that addresses both strength and flexibility, mobility and stability, mindfulness and physical challenge.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_And_Calisthenics\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Beginner-Yoga.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">This comprehensive guide will help you understand how you can integrate these two practices effectively. You&#8217;ll learn the fundamental differences between yoga and calisthenics. You\u2019ll also discover how to sequence them for optimal results and get a complete program that harnesses the benefits of both disciplines.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Best_Workout_to_Combine_with_Yoga\"><\/span><b>What Is the Best Workout to Combine with Yoga?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Calisthenics has emerged as one of the most complementary training methods to pair with yoga. Both practices emphasize bodyweight movement, functional strength, and body awareness. They share a foundation in movement quality over quantity, which makes them natural partners in a balanced fitness routine.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_And_Calisthenics\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-71349\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-Back-Pain-Relief-Exercises-To-Do-At-Home-2-1024x640.png\" alt=\"yoga and calisthenics\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-Back-Pain-Relief-Exercises-To-Do-At-Home-2-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-Back-Pain-Relief-Exercises-To-Do-At-Home-2-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-Back-Pain-Relief-Exercises-To-Do-At-Home-2-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-Back-Pain-Relief-Exercises-To-Do-At-Home-2-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-Back-Pain-Relief-Exercises-To-Do-At-Home-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">The relationship between these practices creates what exercise physiologists call &#8220;movement synergy&#8221;. Yoga enhances the mobility and stability (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3193654\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">) required for advanced calisthenics movements, while calisthenics builds the strength (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/364308569_Bodyweight_Training_for_Muscular_Strength_Endurance\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">) that supports deeper yoga poses. This combination addresses the full spectrum of physical fitness components.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other effective pairings include resistance training, swimming, and <a href=\"https:\/\/betterme.world\/articles\/running-benefits-for-men\/\">running<\/a>. However, calisthenics offers unique advantages. It requires no equipment, can be performed anywhere, and shares the emphasis of yoga on mind-body connection. The bodyweight nature of both practices creates a seamless transition between training modalities.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Main_Difference_Between_Yoga_and_Calisthenics\"><\/span><b>What Is the Main Difference Between Yoga and Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are several fundamental differences between yoga and calisthenics:<\/span><\/p>\n<ul>\n<li><b>Movement Philosophy<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Yoga emphasizes mindful, flowing movements that connect breath with physical action. Each pose serves as both a physical challenge and a meditative practice. The focus extends beyond mere physical achievement to include mental clarity and spiritual awareness (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/388484276_The_Role_of_Yoga_as_a_Powerful_Tool_for_a_Holistic_Health_Approach_in_Contemporary_Society\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calisthenics prioritizes functional strength and power development through bodyweight exercises (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-scj\/fulltext\/2010\/04000\/bodyweight_training__a_return_to_basics.5.aspx\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). The emphasis lies on progressive overload, skill acquisition, and building measurable physical capabilities. Movement quality matters, but the primary goal involves strength and performance enhancement.<\/span><\/p>\n<ul>\n<li><b>Training Intensity and Energy Systems<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Yoga typically operates in lower intensity ranges, emphasizing sustained holds and controlled movements. This approach primarily utilizes aerobic energy systems and promotes parasympathetic nervous system activation, which supports recovery and stress reduction (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10919405\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calisthenics can range from moderate to high intensity, depending on the exercises and programming. Advanced movements such as muscle-ups and human flags require significant power output, engaging both anaerobic and aerobic energy systems (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2022\/05000\/estimating_energy_cost_of_body_weight_resistance.17.aspx\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_And_Calisthenics\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<ul>\n<li><b>Time Under Tension<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Yoga poses often involve extended holds, which create sustained muscle activation that builds endurance and promotes deep tissue adaptation (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3193654\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). This approach enhances joint stability and neuromuscular control (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1360859224002171\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Resistance exercise routines typically involve dynamic movements with varying time under tension (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8310485\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Some bodyweight exercises emphasize explosive power, while others are focused on controlled strength development through full ranges of motion (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-scj\/fulltext\/2010\/04000\/bodyweight_training__a_return_to_basics.5.aspx\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_And_Calisthenics\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-73044\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5197-somatic-yoga-for-trauma-1024x640.png\" alt=\"yoga and calisthenics\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5197-somatic-yoga-for-trauma-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5197-somatic-yoga-for-trauma-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5197-somatic-yoga-for-trauma-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5197-somatic-yoga-for-trauma-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5197-somatic-yoga-for-trauma.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>Potential Benefits<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Yoga benefits include (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0531556524001967\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Enhanced flexibility and mobility<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved balance and proprioception<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased joint stability<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Better stress management<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Enhanced body awareness<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calisthenics benefits include (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-scj\/fulltext\/2010\/04000\/bodyweight_training__a_return_to_basics.5.aspx\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased muscle strength and power<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Enhanced muscle endurance<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved neuromuscular coordination<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Greater bone density<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Enhanced metabolic efficiency<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Better cardiovascular health<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It should be noted that these benefits aren&#8217;t limited to either yoga or calisthenics, and both forms of exercise can offer a well-rounded range of physical and mental benefits. Incorporating a combination of both activities into your fitness routine can actually be highly beneficial.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/morning-yoga-poses\/\">9 Refreshing Morning Yoga Poses for Beginners<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Do_Both_Yoga_and_Calisthenics\"><\/span><b>Can I Do Both Yoga and Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Combining yoga and calisthenics offers numerous benefits when programmed correctly. The practices complement each other in ways that enhance overall fitness and reduce injury risk.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pros_of_Combining_Yoga_and_Calisthenics\"><\/span><b>Pros of Combining Yoga and Calisthenics<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Enhanced Recovery<\/b><span style=\"font-weight: 400;\">: The emphasis of yoga on breathing and gentle movement promotes active recovery between intense calisthenics sessions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improved Flexibility<\/b><span style=\"font-weight: 400;\">: Yoga addresses the mobility limitations that often restrict calisthenics performance<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Balanced Strength Development<\/b><span style=\"font-weight: 400;\">: Calisthenics builds functional strength while yoga ensures joints maintain a full range of motion<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Injury Prevention<\/b><span style=\"font-weight: 400;\">: The combination addresses both strength and flexibility, reducing common injury patterns<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mental Benefits<\/b><span style=\"font-weight: 400;\">: Yoga&#8217;s mindfulness practices enhance focus and body awareness during calisthenics training<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Comprehensive Fitness<\/b><span style=\"font-weight: 400;\">: Together, they address all components of physical fitness: strength, flexibility, balance, and endurance<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_And_Calisthenics\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69545\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-9-1-1024x640.png\" alt=\"yoga and calisthenics\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-9-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-9-1-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-9-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-9-1-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-9-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Potential_Considerations\"><\/span><b>Potential Considerations<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Time Commitment<\/b><span style=\"font-weight: 400;\">: Combining both practices requires more training time than focusing on one modality<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Energy Management<\/b><span style=\"font-weight: 400;\">: Balancing the energy demands of both practices requires careful programming<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Skill Development<\/b><span style=\"font-weight: 400;\">: Progress in each practice may be slower when attention is divided between both<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Equipment Needs<\/b><span style=\"font-weight: 400;\">: While both are primarily bodyweight practices, yoga may require props and adequate space<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Programming_Considerations\"><\/span><b>Programming Considerations<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The key to a successful combination lies in understanding how each practice affects your nervous system and recovery. The parasympathetic activation of yoga makes it ideal for recovery days and cool-downs, while the higher intensity of calisthenics requires adequate rest between sessions.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Should_You_Do_Yoga_or_Calisthenics_First\"><\/span><b>Should You Do Yoga or Calisthenics First?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The sequence of these practices significantly impacts performance and adaptation. Here&#8217;s what you need to know about optimal scheduling based on your training goals and energy systems.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Training_Session_Sequencing\"><\/span><b>Training Session Sequencing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">For individual training sessions, start with calisthenics when strength and power are the primary goals. The nervous system performs optimally when it\u2019s fresh, allowing for maximum force production and skill acquisition. Starting with high-intensity calisthenics exercises ensures you can maintain proper form and achieve progressive overload.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Follow calisthenics with yoga for cooling down and recovery. This sequence allows the nervous system to transition from sympathetic activation to parasympathetic recovery, which optimizes adaptation and reduces stress hormones.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_And_Calisthenics\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69547\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-11-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-11-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-11-1-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-11-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-11-1-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-11-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Weekly_Programming_Structure\"><\/span><b>Weekly Programming Structure<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Structure your weekly routine based on the principle of hard-easy alternation. Schedule calisthenics sessions on days when you&#8217;re well-rested and can focus on skill development and strength building. Use yoga on recovery days to maintain movement quality while allowing the nervous system to recover.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consider your individual recovery capacity when planning frequency. Beginners may require more recovery time between calisthenics sessions, which makes yoga an excellent active recovery option every other day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Explore <a href=\"https:\/\/betterme.world\/articles\/easy-yoga-sequence\/\"><strong>y<\/strong><\/a><\/span><a href=\"https:\/\/betterme.world\/articles\/easy-yoga-sequence\/\"><b>oga sequences for beginners<\/b><\/a><span style=\"font-weight: 400;\"> that you can incorporate into your home workout to help with recovery.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dynamic_vs_Static_Yoga_Applications\"><\/span><b>Dynamic vs. Static Yoga Applications<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Use dynamic yoga sequences as warm-ups before calisthenics training. Flowing movements that mimic the ranges of motion that are required for your strength exercises prepare both the nervous system and musculature for higher intensity work.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Reserve static yoga poses for cool-downs and recovery sessions. Extended holds in restorative poses activate the parasympathetic nervous system and promote tissue recovery.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/bedtime-yoga-10-minutes\/\">How Bedtime Yoga 10 Minutes Before Sleep Can Calm Your Body and Brain<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Is_Harder_Calisthenics_or_Yoga\"><\/span><b>Which Is Harder, Calisthenics or Yoga?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The perception of difficulty varies significantly based on individual strengths, experience, and goals. Both yoga and calisthenics exercises present unique challenges that test different aspects of physical and mental capability.<\/span><\/p>\n<ul>\n<li><b>Subjective Difficulty<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Your background significantly influences which practice feels more challenging. Individuals with strength training experience may find calisthenics more accessible initially, while those with dance or flexibility backgrounds might gravitate toward yoga.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Physical limitations also shape difficulty perception. Tight hamstrings make forward folds challenging, while weak shoulders create barriers to push-up progressions. These individual factors make direct comparisons less meaningful than personal progress tracking.<\/span><\/p>\n<ul>\n<li><b>Skill Acquisition Challenges<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calisthenics often presents clear, measurable progressions. You can track your ability to perform more repetitions, hold positions longer, or achieve advanced movements. This objectivity can make progress feel more tangible.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Yoga&#8217;s subtleties in alignment, breathing, and mindfulness create different learning challenges. Progress may feel less obvious but can be equally profound in terms of body awareness and mental clarity.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_And_Calisthenics\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69614\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/two-photos-collage-1920x1200-5-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/two-photos-collage-1920x1200-5.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/two-photos-collage-1920x1200-5-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/two-photos-collage-1920x1200-5.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/two-photos-collage-1920x1200-5-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/two-photos-collage-1920x1200-5.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>Physical Demands<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Advanced calisthenics movements require significant strength-to-weight ratios and neuromuscular coordination. Movements such as one-arm push-ups or front levers demand years of progressive training to achieve.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Advanced yoga poses challenge flexibility, balance, and mental focus simultaneously. Poses like bird of paradise or compass pose require both physical capability and mental composure.<\/span><\/p>\n<ul>\n<li><b>Mental Challenges<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calisthenics can be mentally demanding due to the fear factor in advanced movements and the need for precise motor control. Overcoming the mental barriers to attempting challenging movements becomes part of the practice.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Yoga&#8217;s mental challenges often involve sitting with discomfort, maintaining focus during long holds, and developing body awareness. The internal nature of these challenges can be equally demanding as external physical feats.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_There_a_Workout_that_Combines_Yoga_and_Calisthenics\"><\/span><b>Is There a Workout that Combines Yoga and Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The following program integrates both practices in a way that maximizes their complementary benefits while respecting recovery principles and progressive overload.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Weekly_Structure_Overview\"><\/span><b>Weekly Structure Overview<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This program combines full-body calisthenics training three days per week with yoga used for warm-ups, cool-downs, and active recovery. The structure follows evidence-based principles from the National Strength and Conditioning Association guidelines.<\/span><\/p>\n<p><b>Monday, Wednesday, Friday<\/b><span style=\"font-weight: 400;\">: Calisthenics training days<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dynamic yoga warm-up (10-15 minutes)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calisthenics strength training (30-45 minutes)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Static yoga cool-down (10-15 minutes)<\/span><\/li>\n<\/ul>\n<p><b>Tuesday, Thursday<\/b><span style=\"font-weight: 400;\">: Active recovery yoga<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gentle yoga flow (30-45 minutes)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on mobility and parasympathetic activation<\/span><\/li>\n<\/ul>\n<p><b>Saturday<\/b><span style=\"font-weight: 400;\">: Optional longer yoga session or rest<\/span><\/p>\n<p><b>Sunday<\/b><span style=\"font-weight: 400;\">: Complete rest or gentle restorative yoga<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_And_Calisthenics\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69544\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-8-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-8-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-8-1-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-8-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-8-1-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-8-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Detailed_Program_Structure\"><\/span><b>Detailed Program Structure<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><b>Calisthenics Training Days (Monday, Wednesday, Friday)<\/b><\/p>\n<p style=\"text-align: center;\"><b>Dynamic Yoga Warm-up (10-15 minutes)<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cat-cow stretch: 8-10 repetitions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Downward dog to upward dog flow: 5-8 repetitions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">World&#8217;s greatest stretch: 5 per side<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg swings: 10 forward\/back, 10 side-to-side per leg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Arm circles: 10 forward, 10 backward<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sun salutation A: 2-3 rounds<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Calisthenics Strength Training (30-45 minutes)<\/b><\/p>\n<p style=\"text-align: center;\"><strong>Upper Body Circuit (2-3 rounds)<\/strong><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push-ups: 8-15 repetitions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pike push-ups: 5-12 repetitions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tricep dips: 8-15 repetitions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull-ups or assisted pull-ups: 3-10 repetitions<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><strong>Lower Body Circuit (2-3 rounds)<\/strong><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bodyweight squats: 15-25 repetitions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse lunges: 10-15 per leg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Single-leg glute bridges: 10-15 per leg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calf raises: 15-25 repetitions<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><strong>Core Circuit (2-3 rounds)<\/strong><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plank hold: 30-60 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Side plank: 20-45 seconds per side<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mountain climbers: 20-30 total<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dead bug: 8-12 per side<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_And_Calisthenics\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79852\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Group-18-1024x550.png\" alt=\"\" width=\"770\" height=\"414\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Group-18-1024x550.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Group-18-300x161.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Group-18-768x413.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Group-18-1720x924.png 1720w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Static Yoga Cool-Down (10-15 minutes)<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Child&#8217;s pose: 1-2 minutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated forward fold: 1-2 minutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Supine spinal twist: 1 minute per side<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Happy baby pose: 1-2 minutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Legs up the wall: 2-3 minutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Savasana: 3-5 minutes<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Active Recovery Yoga Days (Tuesday, Thursday)<\/b><\/p>\n<p style=\"text-align: center;\"><b>Gentle Flow Sequence (30-45 minutes)<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Centering and breath awareness: 3-5 minutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gentle warm-up movements: 5-8 minutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Standing flow sequence: 10-15 minutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated and supine poses: 10-15 minutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Restorative poses: 5-10 minutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Final relaxation: 5-10 minutes<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_And_Calisthenics\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69650\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Olesia-7-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Olesia-7.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Olesia-7-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Olesia-7.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Olesia-7-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_Execution_Guidelines\"><\/span><b>Exercise Execution Guidelines<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Calisthenics_Exercises\"><\/span><b>Calisthenics Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><b>Push-ups<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest almost touches the ground, maintaining a straight line from your head to your heels. Push back up to the starting position, exhaling on the exertion phase.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_And_Calisthenics\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80695\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/16-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/16-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/16-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/16-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/16-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/16.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Pike Push-ups<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Start in a downward dog position with your hands shoulder-width apart. Lower your head toward the ground by bending your elbows, keeping them close to your body. Push back up to the starting position, focusing on your shoulders and triceps.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Tricep Dips<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Sit on the edge of a sturdy chair or bench with your hands gripping the edge. Slide your body forward and lower yourself by bending your elbows to 90 degrees. Push back up to the starting position, keeping your back close to the chair.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_And_Calisthenics\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/42.png\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Pull-ups<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Hang from a pull-up bar with your hands slightly wider than shoulder-width apart, your palms facing away. Pull your body up until your chin clears the bar, squeezing your shoulder blades together. Lower yourself back down with control.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Bodyweight Squats<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and your toes slightly turned out. Lower your body by pushing your hips back and bending your knees until your thighs are parallel to the ground. Drive through your heels to return to the starting position.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_And_Calisthenics\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79930\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/squat-band-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/squat-band-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/squat-band-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/squat-band-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/squat-band-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/squat-band.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Reverse Lunges<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Step backward with one leg, lowering your hips until both knees are bent at 90 degrees. Push through your front heel to return to the starting position. Alternate legs or complete all repetitions on one side before switching.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_And_Calisthenics\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79952\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/lunge-band-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/lunge-band-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/lunge-band-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/lunge-band-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/lunge-band-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/lunge-band.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Single-leg Glute Bridges<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Lie on your back with one knee bent and the other leg extended. Lift your hips by squeezing your glutes, creating a straight line from your knee to your shoulder. Lower back down and repeat before switching legs.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Plank Hold<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Start in a push-up position, but support your body weight on your forearms instead of your hands. Maintain a straight line from your head to your heels, engaging your core muscles throughout the hold.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_And_Calisthenics\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80706\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/27-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/27-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/27-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/27-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/27-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/27.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Side Plank<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Lie on your side with your elbow directly under your shoulder. Lift your hips off the ground, creating a straight line from your head to your feet. Hold this position while breathing normally.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_And_Calisthenics\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80693\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/14-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/14-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/14-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/14-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/14-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/14.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Mountain Climbers<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Start in a plank position. Bring one knee toward your chest, then quickly switch legs in a running motion. Maintain a strong high plank position throughout the movement.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Dead Bug<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Lie on your back with your arms extended toward the ceiling and your knees bent at 90 degrees. Slowly extend one arm overhead while extending the opposite leg, maintaining contact between your lower back and the ground.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out our guide <a href=\"https:\/\/betterme.world\/articles\/calisthenics-exercises-for-biceps\/\"><strong>c<\/strong><\/a><\/span><a href=\"https:\/\/betterme.world\/articles\/calisthenics-exercises-for-biceps\/\"><b>alisthenics exercises <\/b><\/a><span style=\"font-weight: 400;\">and explore beginner-friendly bodyweight workouts to help you build strength.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_And_Calisthenics\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Yoga_Poses\"><\/span><b>Yoga Poses<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><b>Cat-Cow Stretch<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Start on your hands and knees with your wrists under your shoulders and your knees under your hips. Inhale, arch your back, and lift your head and tailbone for cow pose. Exhale as you round your spine and tuck your chin to your chest for cat pose. Flow smoothly between positions.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_And_Calisthenics\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69649\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Olesia-6-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Olesia-6.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Olesia-6-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Olesia-6.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Olesia-6-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Downward Dog to Upward Dog Flow<\/b><\/p>\n<p><span style=\"font-weight: 400;\">From downward dog, roll forward to a plank, then lower to a push-up position. Press through your hands to lift your chest and thighs off the ground for upward dog. Roll back to downward dog and repeat.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_And_Calisthenics\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80696\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/17-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/17-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/17-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/17-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/17-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/17.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>World&#8217;s Greatest Stretch<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Step into a lunge position with your right foot forward. Place your left hand on the ground inside your right foot. Rotate your right arm toward the ceiling, opening your chest. Hold and switch sides.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Sun Salutation A<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Flow through: mountain pose, upward salute, standing forward fold, half lift, low push-up, upward dog, downward dog, standing forward fold, upward salute, mountain pose.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_And_Calisthenics\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69646\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Olesia-3-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Olesia-3.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Olesia-3-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Olesia-3.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Olesia-3-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Child&#8217;s Pose<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Kneel on the ground with your big toes touching and your knees apart. Sit back on your heels and extend your arms forward, lowering your forehead to the ground. Breathe deeply and relax.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Seated Forward Fold<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Sit with your legs extended straight in front of you. Hinge at your hips and fold forward, reaching for your feet or shins. Keep your spine long and avoid rounding your back.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Supine Spinal Twist<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Lie on your back with your arms extended in a T-shape. Bring your right knee to your chest, then cross it over to the left side of your body. Keep your right shoulder on the ground and hold before switching sides.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_And_Calisthenics\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69440\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-9-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-9.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-9-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-9.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-9-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Did_calisthenics_come_from_yoga\"><\/span><strong>Did calisthenics come from yoga?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Calisthenics and yoga are distinct practices with different origins, but they share some similarities.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Yoga originated in ancient India as a spiritual and physical practice designed to balance the mind and body (<\/span><a href=\"https:\/\/artsandculture.google.com\/story\/explore-the-ancient-roots-of-yoga\/ywWBRDl92CPuJg?hl=en\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Calisthenics, on the other hand, is a form of strength training that dates back to ancient Greece (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/390296407_Conundrum_of_Calisthenics\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While yoga emphasizes flexibility, <a href=\"https:\/\/betterme.world\/articles\/meditative_movement\/\">mindfulness<\/a>, and controlled breathing (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3193654\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">), calisthenics is focused on using body weight for strength and endurance (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/364308569_Bodyweight_Training_for_Muscular_Strength_Endurance\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). However, both involve bodyweight movements, which likely explains the overlap between them.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_do_both_yoga_and_strength_training\"><\/span><strong>Can I do both yoga and strength training?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, combining yoga and strength training can create a well-rounded fitness routine. Yoga enhances flexibility and balance (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4728955\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">), while strength training builds muscle and improves overall strength (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5983157\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Incorporating yoga can help reduce the risk of injury and improve mobility, which complements the strength and stability gained from weightlifting or calisthenics. You should aim to schedule yoga on recovery days or after strength sessions to prevent overtraining and maximize the benefits of both.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_days_a_week_should_I_do_yoga\"><\/span><strong>How many days a week should I do yoga?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The frequency of yoga depends on your goals and fitness level. For beginners, practicing yoga 2-3 times a week is a good starting point to build consistency and avoid burnout. More experienced practitioners might opt for 4-5 sessions weekly. If your goal is recovery or stress relief, even a 20-30 minute session daily can be beneficial. Listen to your body and adjust the frequency to ensure it is aligned with your overall fitness routine and needs.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_get_muscular_with_yoga\"><\/span><strong>Can you get muscular with yoga?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yoga can build muscle to an extent, especially when focused on strength-based styles such as power yoga or vinyasa flow (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1744388115300256\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). These forms emphasize isometric holds, bodyweight resistance, and dynamic movements, which engage and strengthen muscles.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, yoga alone may not provide the progressive overload necessary for significant muscle hypertrophy. Pairing yoga with strength training, such as calisthenics or weightlifting, can yield better results for muscle growth while still improving flexibility and mobility.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Learn about the <a href=\"https:\/\/betterme.world\/articles\/types-of-yoga\/\"><strong>d<\/strong><\/a><\/span><a href=\"https:\/\/betterme.world\/articles\/types-of-yoga\/\"><b>ifferent types of yoga<\/b><\/a><span style=\"font-weight: 400;\"> and the benefits of each to get a better understanding of which is best suited for you.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_And_Calisthenics\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Beginner-Yoga-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p>Explore <a href=\"https:\/\/store.betterme.world\/collections\/yoga\">BetterMe&#8217;s yoga collection<\/a> for optional chair-yoga props and essentials.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Creating a lasting routine that combines yoga and calisthenics requires patience, consistency, and attention to your body&#8217;s responses. The program outlined above provides a foundation, but your individual needs and preferences will shape how it evolves.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Track your progress in both practices, noting improvements in strength, flexibility, and overall well-being. Remember that adaptation takes time, and the benefits of combining these practices compound over weeks and months of consistent training.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Combining different training modalities can unlock new dimensions of physical performance and mental clarity. When we explore the intersection of yoga and calisthenics, we discover a powerful synergy that addresses both strength and flexibility, mobility and stability, mindfulness and physical challenge. This comprehensive guide will help you understand how you can integrate these two practices [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":80932,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[204,52],"tags":[],"coauthors":[45],"class_list":["post-80887","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-calisthenics-workout","category-yoga"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Do Yoga and Calisthenics for a Balanced Routine - BetterMe<\/title>\n<meta name=\"description\" content=\"Learn to combine \u2605 YOGA AND CALISTHENICS \u27a4 for optimal fitness. Get a complete program with exercises, sequencing tips, and expert guidance for balanced training.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Do Yoga and Calisthenics for a Balanced Routine\" \/>\n<meta property=\"og:description\" content=\"Learn to combine \u2605 YOGA AND CALISTHENICS \u27a4 for optimal fitness. Get a complete program with exercises, sequencing tips, and expert guidance for balanced training.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/yoga-and-calisthenics\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2026-01-30T13:55:51+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-381-yoga-and-calisthenics-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"16 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/yoga-and-calisthenics\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/yoga-and-calisthenics\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"How to Do Yoga and Calisthenics for a Balanced Routine\",\"dateModified\":\"2026-01-30T13:55:51+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/yoga-and-calisthenics\/\"},\"wordCount\":2637,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/yoga-and-calisthenics\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-381-yoga-and-calisthenics.png\",\"articleSection\":[\"Calisthenics\",\"Yoga\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Combining different training modalities can unlock new dimensions of physical performance and mental clarity. When we explore the intersection of yoga and calisthenics, we discover a powerful synergy that addresses both strength and flexibility, mobility and stability, mindfulness and physical challenge.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This comprehensive guide will help you understand how you can integrate these two practices effectively. You'll learn the fundamental differences between yoga and calisthenics. You\u2019ll also discover how to sequence them for optimal results and get a complete program that harnesses the benefits of both disciplines.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is the Best Workout to Combine with Yoga?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Calisthenics has emerged as one of the most complementary training methods to pair with yoga. Both practices emphasize bodyweight movement, functional strength, and body awareness. They share a foundation in movement quality over quantity, which makes them natural partners in a balanced fitness routine.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_And_Calisthenics\\\"><img class=\\\"aligncenter size-large wp-image-71349\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-Back-Pain-Relief-Exercises-To-Do-At-Home-2-1024x640.png\\\" alt=\\\"yoga and calisthenics\\\" width=\\\"770\\\" height=\\\"481\\\" \/><\/a>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The relationship between these practices creates what exercise physiologists call \\\"movement synergy\\\". Yoga enhances the mobility and stability (<\/span><a href=\\\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3193654\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">) required for advanced calisthenics movements, while calisthenics builds the strength (<\/span><a ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/yoga-and-calisthenics\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/yoga-and-calisthenics\/\",\"name\":\"How to Do Yoga and Calisthenics for a Balanced Routine - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/yoga-and-calisthenics\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/yoga-and-calisthenics\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-381-yoga-and-calisthenics.png\",\"dateModified\":\"2026-01-30T13:55:51+00:00\",\"description\":\"Learn to combine \u2605 YOGA AND CALISTHENICS \u27a4 for optimal fitness. 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Get a complete program with exercises, sequencing tips, and expert guidance for balanced training.","og_url":"https:\/\/stage.betterme.world\/articles\/yoga-and-calisthenics\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2026-01-30T13:55:51+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-381-yoga-and-calisthenics-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"16 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/yoga-and-calisthenics\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/yoga-and-calisthenics\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404"},"headline":"How to Do Yoga and Calisthenics for a Balanced Routine","dateModified":"2026-01-30T13:55:51+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/yoga-and-calisthenics\/"},"wordCount":2637,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/yoga-and-calisthenics\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-381-yoga-and-calisthenics.png","articleSection":["Calisthenics","Yoga"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Combining different training modalities can unlock new dimensions of physical performance and mental clarity. When we explore the intersection of yoga and calisthenics, we discover a powerful synergy that addresses both strength and flexibility, mobility and stability, mindfulness and physical challenge.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">This comprehensive guide will help you understand how you can integrate these two practices effectively. You'll learn the fundamental differences between yoga and calisthenics. You\u2019ll also discover how to sequence them for optimal results and get a complete program that harnesses the benefits of both disciplines.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is the Best Workout to Combine with Yoga?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Calisthenics has emerged as one of the most complementary training methods to pair with yoga. Both practices emphasize bodyweight movement, functional strength, and body awareness. They share a foundation in movement quality over quantity, which makes them natural partners in a balanced fitness routine.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_And_Calisthenics\"><img class=\"aligncenter size-large wp-image-71349\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-Back-Pain-Relief-Exercises-To-Do-At-Home-2-1024x640.png\" alt=\"yoga and calisthenics\" width=\"770\" height=\"481\" \/><\/a>\r\n\r\n<span style=\"font-weight: 400;\">The relationship between these practices creates what exercise physiologists call \"movement synergy\". Yoga enhances the mobility and stability (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3193654\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">) required for advanced calisthenics movements, while calisthenics builds the strength (<\/span><a ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/yoga-and-calisthenics\/","url":"https:\/\/stage.betterme.world\/articles\/yoga-and-calisthenics\/","name":"How to Do Yoga and Calisthenics for a Balanced Routine - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/yoga-and-calisthenics\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/yoga-and-calisthenics\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-381-yoga-and-calisthenics.png","dateModified":"2026-01-30T13:55:51+00:00","description":"Learn to combine \u2605 YOGA AND CALISTHENICS \u27a4 for optimal fitness. 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