To the untrained eye, yoga may seem to be all about stretching. In actuality, many yoga poses can exercise multiple muscle groups. Some poses, such as the plank, are naturally weight bearing, with the body serving as a weight to challenge the muscles. Additionally, the mental and physical discipline gained through practicing yoga may enhance other sport or strength training regimens.
Boat Pose
The full boat pose works the lower back, abdominals, legs and shoulders. Sit with the legs extended in front of you. With hands a little behind your hips and fingers pointing toward the feet, lean back slightly without rounding the back. On an exhale, bend your knees and lift your feet so that your thighs are angled at about 45 degrees from the floor. If possible, straighten the knees and lift the toes to a point slightly above the level of the eyes. Stretch the arms out alongside the thighs. Release the pose with an exhale. As you practice this posture, gradually increase the time until you can hold the pose for one minute.
Chair Pose
The chair pose works the muscles of the ankles, thighs, calves and spine. From a standing position, raise your arms perpendicular to the floor. On an exhale, bend your knees, trying to keep the thighs parallel to the floor as much as possible. Keep the tailbone pointed down, the lower back long, and the shoulders firm against the back. After holding the pose for 30 to 60 seconds, straighten the knees on an inhale and raise the arms strongly; lower the arms on an exhale.
Plank Pose
Plank pose works the arms, wrists and spine, and also helps tone the core. Adopt a push-up position, with the arms perpendicular to the floor and shoulders directly above the wrists. Your body should be one straight line from head to heels, supported only by your palms and toes. Hold this pose for 30 to 60 seconds.
Cobra Pose
The cobra pose works the spine. While lying on your stomach, place your heels and toes together. Place your hands on the floor under your shoulders, with elbows hugging the body. Inhale, lifting the forehead, chin, shoulders and finally the chest off the floor. Breathe normally while holding the pose for 15 to 30 seconds, then exhale as you slowly lower to the floor.
Crow Pose
The crow or crane pose works your arms and wrists at the same time as it challenges your abdominal muscles. From a squatting position, place both palms on the floor, directly under the shoulders and between the knees. Bend your elbows outward, rise on your toes and rest your knees on your upper arms. As you gain your balance, gradually transfer your weight to your hands, holding the pose for as long as possible.
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