I have to tell you, adding pulling movements in the gym was a total game-changer for my yoga practice. Let me back up: years ago, I used to do pull-ups and chin-ups regularly (though not in huge reps) before I got serious about yoga. But once I started practicing regularly, I pretty much dropped them, thinking yoga was covering all my bases. After all, there’s plenty of pushing in yoga—chaturangas, arm balances, even some inversion work.
But then…enter my cranky shoulder. It had been bugging me for a while, not just in daily life but in my yoga practice too. Chaturangas felt uncomfortable, and arm balances that should’ve felt solid felt oddly unstable. I tried modifying my form, taking extra rest days, and doing more “yoga things” to work around it. But I still felt like something was missing.
Eventually, I started incorporating pull-ups back into my routine and noticed a huge difference—especially in my inversions. It was like flipping a switch! My inversions felt stronger, and my shoulder discomfort started to ease. That’s when I realized that yoga, as amazing as it is, doesn’t work every muscle group, and pulling is one big missing piece. The shoulder is the most complex joint in our body, and if we’re only pushing without ever pulling, we’re not really giving it a full range of support.
Now, fast forward a few years, and it’s encouraging to see more yogis on Instagram talking about the benefits of pulling as cross-training. (I’m also laughing a little to myself because I’ve been saying this for years!) There’s this renewed appreciation for pulling movements that’s catching on.
Today, pull-ups are a regular part of my weekly routine—when I’m not dealing with an injury. And they’ve been such a boost to my overall strength and mobility that I’ll be preaching the benefits of pulling to anyone who’ll listen. The more I’ve seen my own practice improve, the more I believe that if we’re serious about a balanced, healthy practice, adding pulling work isn’t just “nice to have”—it’s essential.
So if you’re a yogi who’s never tried any pulling exercises, I encourage you to give them a shot! And if you’re already doing them, keep it up. Your shoulders (and the rest of your practice) will thank you.
So, if pulling is essential, how do we actually do it? Pull-ups are fantastic, but they’re not the only option—especially if you’re just getting started or don’t have access to a pull-up bar. Here are some accessible ways to incorporate pulling movements:
- Rows – These are a great entry point, and they can be done with dumbbells, a barbell, or even resistance bands. Bent-over rows, single-arm rows, and seated rows all hit those back and shoulder muscles that often get neglected in yoga.
- Lat Pulldowns – If you’re in a gym, lat pulldowns are an excellent way to build those pulling muscles without needing to lift your full body weight. Plus, you can easily adjust the weight, making it a great option for all levels.
- Face Pulls – With a cable machine or resistance band, face pulls target the rear deltoids and upper back, which are key for shoulder stability and balance, especially after all the pushing in yoga.
- Inverted Rows – If you’re working toward pull-ups, these are an awesome stepping stone. You can do them on a bar set at hip height or even under a sturdy table at home. The more you lower the bar (or your angle), the tougher they get.
- Dead Hangs – Hanging from a bar, even without pulling up, strengthens the shoulders and increases grip strength. Over time, you’ll build a base for pull-ups, and it’s also feels amazing on your lower back!
Incorporating even one or two of these exercises into your weekly routine will give your shoulders that much-needed balance—and over time, you’ll feel the difference in your practice!
And in my video above, you’ll see that I’m also pulling from the ground in the form of deadlifts. We covered deadlifts last week in the full body plan, but they are another great pulling exercise for if you want to do more of a traditional push/pull split in your workout week.
If you’re ready to dive into pulling work but aren’t sure where to start, comment below if you’d like me to put together a pulling plan!
Living Wildly Well 