Strength training has been proven to prevent diseases and degenerative conditions, increase energy, decrease anxiety, increase bone density, build a strong heart, and reduce blood pressure. Typically, when you talk about sculpting the body, you think about HIIT circuits and the weight room. And yoga is, wrongly known, only as a good option for warm-up, stretching, and never seems to be considered a workout.
In this article, we want to challenge you and show that yoga can really build muscle. When practicing yoga for fitness, you are constantly lifting your own body weight and engaging your core, which is just as effective as a sweat session in the gym. If you have never fancied the idea of the weight room, here is a 6 poses workout that will help sculpt your body.
#1 Boat Pose (Navasana)
The boat pose is great for engaging your core and working your hips. It requires you balance on your tailbone and sitting bones.
Keep your spine straight or you’ll hunch and won’t be able to keep the pose.
#2 Chair Pose (Utkatasana)
Don’t like squats? No problem! The chair pose is all you need to work your glutes. Lift your chest as you “sit” into the imaginary chair. Make sure to bring your tailbone down so your booty doesn’t stick out.
#3 Four-Limbed Staff Pose (Chaturanga Dandasana)
This is one of the most difficult poses to master. It works the biceps, triceps, and shoulders.
From high plank, engage your core, drop your knees. Bend your elbows and take your chest close to the floor. This is the first variation.
If you are more advanced, from high plank push directly to the floor slowly and then relax once you get to the floor.
#4 Locust Pose (Salabhasana)
This pose strengthens the legs, torso, and arms. It also used to improve the back pain.
Lie flat on the floor, keep the lower back strong and in the floor, then lift your upper body. Keep your navel in.
#5 Side Plank Pose (Vasisthasana)
It is a great pose to improve balance and it also works your arms.
From the a runner’s lunge pose, your left heel goes in a back extension. Your left palm stays on the floor while you lift your right arm up to twist to the right. If you cannot hold it like this, try the modified version, with one knee bent in front of the leg that’s straight.
#6 Upward Plank Pose (Purvottanasna)
This is another hard pose but it does strengthen your legs and arms. Sit with your legs straight, bring your arms back and lift your entire body. Keep the body straight.
Incorporating these poses into your daily yoga practice will build your muscles. Remember to not force anything and try the modified versions of the hard poses at first then, as you practice, you’ll get to the next level.
Ready to learn more about strength training with yoga? Join a Vinyasa Yoga Retreat and unlock your full potential!