How Yoga Helps Build Muscle; 5 Best Yoga Exercises to Try

Yoga exercises have always been popular for improving flexibility, but they provide many other benefits such as building muscle, improving stability, shedding excess fat, improving cardiorespiratory fitness , etc.

You don’t need to join an expensive gym or use complex weight-training equipment, which carries an added risk of injury. To perform yoga poses effectively, all you need is a little space, patience, and dedication.


How Yoga Helps Build Muscle

To build muscle without using weights or going to the gym, there are many yoga exercises you can practice regularly. Because these exercises use your body weight to work against the resistance, your muscles respond effectively to relaxation and contraction.

Building muscle with yoga poses has several other results, such as improving bone density, improving sleep quality, and boosting metabolism.

Here we have devised a list of the five best and most effective yoga poses that can be incorporated into your workout routine to build muscle and increase strength.


Best yoga exercises to build muscle

1. Sun Salutation or Surya Namaskara

Sun salutation poses are one of the best yoga exercises for building muscle because they involve a variety of yoga exercises in a proper order.

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How should you do it?

Here is the sequence of yoga exercises you should follow for the Sun Salutation:

  • mountain pose
  • Standing prayer position
  • Raised Hand Pose
  • Standing Forward Bend
  • Downward facing dog pose
  • Four limb staff pose
  • Upward facing dog pose
  • Downward facing dog pose
  • Standing Forward Bend
  • Raised Hand Pose
  • Standing prayer position
  • mountain pose

2. Handstand Pose

The handstand pose can be one of the most difficult and advanced exercises in yoga, however, it helps build significant upper body and core strength while improving overall body balance.

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How should you do it?

Start in a table position in front of the wall about a hand’s length away with your face toward the wall. Place your hands shoulder-width apart with your finger spread evenly on the floor. Make sure your hands are firm and straight before tucking your toes in and lifting your hips up. Kick both of your legs toward the ceiling with your heels close together.


3. Horse Stance

Horse pose helps build muscle while building endurance and helping you build strong bones.

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How should you do it?

  • Start in a standing position before spreading your feet into a 3-4 foot wide stance.
  • Open both of your feet to a 45 degree angle before bending your knees. Your knees should point in the same direction as your toes.
  • Place your knees just above your heels with your upper torso completely perpendicular and straight.
  • Join your hands in prayer position in the center of your chest.

4. Crow Pose

The crow pose is also a decent yoga exercise to build muscle by targeting your arms, wrists, back, and abdomen.

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How should you do it?

  • Begin in mountain pose with your hands on the respective sides.
  • Place your palms flat on the floor shoulder-width apart and your knees slightly bent.
  • Bend your elbows back and balance on your toes.
  • Open your knees wide so that they line up with your upper arms.
  • Slowly shift your body weight to your hands while lifting your head simultaneously.
  • Bring your two feet closer to your buttocks, slowly lifting your body.

5. High lunge

High lunges can be considered among the easiest yoga poses that effectively stretch and strengthen your muscles.

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How should you do it?

  • Start in an extended standing position with your back straight before taking a wide step with your right foot forward.
  • Next, place your right knee over your ankle so that it is angled at 90 degrees to the floor while your left leg is effectively stretched back.
  • Next, make sure to keep your torso perpendicular to the ground.
  • Bring both hands above your head parallel to each other. Hold.

Carry

The yoga exercises mentioned above are some of the best and most effective if you want to build muscle.

Yoga is considered a safer option for building muscle because you don’t need to carry heavy equipment such as dumbbells and dumbbells, which can increase the risk of injury if not practiced in safe conditions.

Considering the benefits you will get from the aforementioned yoga poses, you should consider incorporating them into your daily routine.


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