Consistently following yoga routine can give you amazing results in gaining muscle mass, that too without any strenuous weight lifting.
Yoga is often thought of as a practice for flexibility and relaxation, but it can also be an effective method for building muscle strength and tone. Certain yoga postures, or asanas, can target specific muscle groups and help to increase muscle mass and definition.
In this article, we’ll be discussing some yoga postures that can be used for muscle building:
Yoga Postures To Build Muscles:
1. Phalakasana
Plank Pose, or Phalakasana in Sanskrit, is a yoga posture that can be used for muscle building. It is a weight-bearing exercise that targets the shoulders, chest, triceps, and core.
By holding the plank position, the muscles are engaged and are required to work to maintain proper alignment and balance.
To perform the plank pose, start on your hands and knees on a yoga mat. Place your hands directly under your shoulders and step your feet back so that you are in a push-up position. Keep your body in a straight line from your head to your heels, engage your core and hold the position.
The plank pose is a great exercise for building upper body strength, particularly in the shoulders, chest, and triceps. It makes core muscles flexible and works to improve overall stability and balance.
Incorporating plank pose into your yoga practice can be a great way to build muscle strength and tone.
2. Virabhadrasana
Warrior Pose, or Virabhadrasana in Sanskrit, is a yoga posture that can be used for muscle building. It is a weight-bearing exercise that targets the legs, shoulders, and back. The pose requires the use of the legs, core, and upper body to maintain proper alignment and balance.
To perform the Warrior Pose, start in a standing position at the top of your mat. Step your left foot back and angle it out to the left at about 90 degrees. Bend your right leg, positioning your knee directly above the right ankle.
Raise your arms above your head, keeping your palms facing each other. Hold the position and engage your core and legs.
The Warrior Pose is a great exercise for building leg strength, particularly in the quadriceps and hamstrings, and improves balance. It also engages the shoulders and back muscles, helping to build upper body strength.
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3. Adho Mukha Svanasana
Downward Facing Dog, or Adho Mukha Svanasana in Sanskrit, is a yoga posture that can be used for muscle building. It is a weight-bearing exercise that targets the shoulders, triceps, legs and core muscles.
This pose requires the use of the legs, core and upper body to maintain proper alignment and balance.
To perform the Downward Facing Dog, start on your hands and knees on a yoga mat. Push back and lift your hips to form an inverted “V” shape with your body. Your hands should be shoulder-width apart, and your feet should be hip-width apart.
Keep your head between your arms and your heels pressed down towards the mat. Hold the position and engage your core and legs.
The Downward Facing Dog is a great exercise for building upper body and leg strength, particularly in the shoulders, triceps, hamstrings and calves. It also helps to improve flexibility in the hamstrings and lower back.
4. Utkatasana
Chair Pose, or Utkatasana in Sanskrit, is a yoga posture that can be used for muscle building. It is a weight-bearing exercise that targets the legs, particularly the quadriceps, and core muscles.
The pose requires the use of the legs and core to maintain proper alignment and balance.
To perform the Chair Pose, start in a standing position at the top of your mat. Bend your knees and lower your hips as if you were sitting back into a chair. Straighten your back and lift your arms right above your head. Hold the position and engage your core and legs.
The Chair Pose is a great exercise for building leg strength, particularly in the quadriceps and glutes. It also helps to engage the core muscles, helping to build core strength.
Incorporating the Chair Pose into your yoga practice can be a great way to build muscle strength and tone in the legs and core.
5. Bakasana
Crow Pose, or Bakasana in Sanskrit, is a yoga posture that can be used for muscle building, even though it’s a balancing posture. It is an advanced pose that targets the arms, shoulders, and core muscles.
The pose requires the use of the arms, shoulders and core to maintain proper alignment and balance.
To perform the Crow Pose, start in a kneeling position with your knees hip-width apart. Place your hands on the mat, shoulder-width apart and bring your knees to the back of your upper arms.
Slowly lean forward, lifting your feet off the mat and bring your body weight forward, allowing your knees to rest on your triceps. Hold the position and engage your core and arms.
The Crow Pose is a great exercise for building upper body strength, particularly in the arms, shoulders and core. It also helps to improve balance, strength and focus.
Conclusion:
While attempting to perform yoga to gain muscle strength, it’s important to start with shorter hold times and gradually increase the duration as you build up your strength. Maintaining good form and engaging the core muscles is instrumental to stay away from injuries.
It also must be noted that muscle building requires consistent practice and progressive overload to see results. Furthermore, muscle building also requires a proper diet that includes enough protein intake and other micro-nutrients.
Working with a qualified yoga teacher is vital not only to ensure proper form and alignment but also to minimise chances of injury.
In addition to these postures, it’s also important to incorporate other elements of yoga practice, such as breath control and meditation, which can help.
Get set to reap the muscle building benefits of yoga with rigorous practice of postures that not only tone your muscles but also help you overcome lack of energy and strength.
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