Gaiam Life writer and ACE certified personal trainer Kelly Turner emphasizes that yoga helps build muscles because many of its poses require yogis to lift their own body weight. She adds that because yoga exercises stretch muscles through eccentric contractions, a yogi often develops sleek muscle tone rather than bulk. For a balanced workout, also practice restorative yoga poses that stretch and relax the body. Breathe deeply in and out through the nose during all yoga poses.
Downward-Facing Dog to Plank
Certified Iyengar yoga instructor and "Yoga Journal" writer Julie Gumestad recommends combining downward-facing dog and plank into one muscle-building exercise. Start in a push-up position. Press your heels back to strengthen your leg muscles and keep your shoulders pulled down toward your hips. Exhale as you press your hips toward the sky, creating an inverted V shape with your body. Keep your fingers spread wide apart and let your heels press toward the floor. Inhale back to plank. Exhale to downward-facing dog. To challenge your strength, you can also hold each pose for three to five breaths before switching.
Crow Pose
Crow pose builds muscles in the arms, wrists and abdominals. Bring your hands to the floor, making sure that your fingers are spread out wide. Bring your knees onto your arms, as close to your armpits as possible. Look slightly upward and then contract your core muscles. One at a time, try lifting your feet off the floor and touching them together behind you. For even more intensity, keep your knees tucked in to the arm and then straighten your elbows. Try holding the pose for up to one minute. Note that crow pose is also known as crane pose.
Warrior Three
Warrior three can build up leg and gluteal muscles. From standing, lean forward as you raise up your left leg so it is straight behind you. Point your left toes down, which should encourage your hips to stay parallel to the floor. Be sure to raise your left leg up high enough so you feel your gluteal muscles contract. Your right knee should be straight but not locked. To add a challenge for your back muscles, reach your arms straight out in front of you, bringing your palms together. Now, your entire body is parallel to the floor, except for your left leg. Hold for seven to 10 breaths on each side.
Tree Pose
Like warrior three, tree pose will help you build muscles while challenging your balance. Stand tall and then press your right foot into the inside of your left leg. Put your foot above or below your knee. Lengthen your spine and keep your core compact, so that you do not shift your weight to one side. Let your face and shoulders soften. Hold the pose for up to one minute on each side. Kelly Turner lists tree pose as beneficial for building muscles in the legs.
Member Comments