Strength training and yoga aren’t opposing forces — they’re a powerhouse duo. Valerie Meyer, E-RYT 500 and YogaSix master trainer, explains that integrating TRX, or Total Resistance Exercises, into a movement practice enhances stability, deepens body awareness and strengthens muscles in ways that support both flexibility and mindfulness.

Originally designed for military training, TRX suspension exercises have surged in popularity among fitness and yoga communities for their ability to improve balance, strength and mobility. By leveraging gravity and bodyweight resistance, TRX engages the core and stabilizing muscles, refining movement patterns both on and off the mat.

One of the biggest advantages of TRX, Meyer notes, is its adaptability. Simple stance or angle adjustments allow practitioners to modify or intensify movements, making it accessible to all levels — all while reinforcing yoga’s principles of mindfulness and control.

Incorporating TRX into a movement routine can lead to long-term benefits like increased muscle endurance, better posture, greater joint stability and enhanced flexibility.

Ready to take your practice further? Here are five foundational movements that blend TRX with yoga-inspired poses to build strength and mobility.

1. BALANCING HALF MOON

Photos courtesy of YogaSix

Begin in Warrior 2, facing the TRX anchor point. Place one hand in each foot cradle. Shift weight onto the front foot, allowing the back leg to lift. Press into the foot cradles while engaging the core. Open the chest and rotate the torso to stack the shoulders.

2. LOW LUNGE → RUNNER’S LUNGE → FLOATING RUNNER’S LUNGE

Set TRX straps to single-hand mode. Facing away from the anchor point, enter tabletop position. Extend one leg back and place the top of the foot in the foot cradle. Move into Low Lunge, placing hands on a block or mat. For a deeper stretch, lower forearms to the mat. For an arm balance, press into the back foot and hands, lifting the front foot off the mat.

3. DANCER POSE

Begin in Runner’s Lunge with blocks at their highest setting. Press down through the foot in the cradle and rise to stand. Draw the lifted foot toward the glute while grasping the straps. Use both hands to pull the straps upward, maintaining balance.

4. TWISTING CRESCENT LUNGE

Stand facing away from the anchor point, holding a foot cradle in each hand. Step one foot forward into a deep lunge with arms extended overhead. Adjust feet to maintain equal tension on the straps. Open arms into a wide “V,” then slide the front arm toward the back foot. Keep pressure even on both arms and shift gaze toward the back hand for balance.

5. AIRPLANE POSE

Stand in the middle of the mat, facing away from the anchor point. Hold a foot cradle in each hand. Shift weight onto one foot and lift the other leg behind you. Keep tension equal on both straps while hinging forward into a T-shape. Sweep arms back, pressing evenly into the straps.

Originally published in the summer + fall 2025 issue of Well.