The Only 7 Yoga Poses You Need to Build Muscle – LIVESTRONG.COM

Posted: October 27, 2020 at 4:59 pm


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Doing strength-based yoga poses, like Chair and Warrior II, can help you build and maintain muscle mass.

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If you're not too familiar with yoga, you might think it only makes you more flexible, but the truth is, incorporating yoga into your daily routine can increase your strength too.

"Mostly yoga is better known for its flexibility and balance," says registered yoga teacher Ashish Painuly. "But incorporating strengthening poses in [your] yoga practice tones muscles, connective tissues and hypermobile joints all over the body, which in turn, reduces the risk of injury [when practicing] advanced yoga poses."

In fact, a July 2011 study published in the International Journal of Yoga shows that a regular yoga practice helps not only relieve stress and anxiety, but it can also help build muscle mass and maintain strength, which can protect you from conditions, such as arthritis and back pain.

If you're looking to gain more strength from your yoga practice, Painuly recommends beginners start with two to three yoga sessions a week, ranging from 30 to 60 minutes depending on your fitness level. However, if you're a seasoned yogi and have a consistent practice, Painuly recommends incorporating strength-based yoga poses in your regular routine for four to five days a week.

"Some poses can't be perfected in one day they need consistent practice, where it's common to repeat the pose several times," Painuly says. "Practicing strengthening poses regularly helps to maintain a healthy and natural body posture, prevents the loss of muscle mass and improves bone density, which reduces the risk of osteoporosis."

Ready to get stronger? Here are seven yoga poses that will help soothe your body and mind, strengthen your muscles and leave you feeling accomplished at the end of your practice.

Image Credit: Shawna Davis/LIVESTRONG.com

Type Strength

Activity Yoga

Region Full Body

Resist sinking your tailbone into the ground by drawing the shoulders down your back and pushing them away from your ears.

Image Credit: Shawna Davis/LIVESTRONG.com

Type Strength

Activity Yoga

Region Upper Body

Image Credit: Shawna Davis/LIVESTRONG.com

Type Strength

Activity Yoga

Region Upper Body

Image Credit: Shawna Davis/LIVESTRONG.com

Type Strength

Activity Yoga

Region Lower Body

Image Credit: Shawna Davis/LIVESTRONG.com

Type Strength

Activity Yoga

Region Lower Body

Image Credit: Shawna Davis/LIVESTRONG.com

Type Strength

Activity Yoga

Region Lower Body

Image Credit: Shawna Davis/LIVESTRONG.com

Type Strength

Activity Yoga

Region Core

Originally posted here:
The Only 7 Yoga Poses You Need to Build Muscle - LIVESTRONG.COM

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October 27th, 2020 at 4:59 pm

Posted in Yoga