Yoga Strength Training

The American College of Sports Medicine states that an individual should perform eight to 10 strength training exercises with eight to 12 repetitions each twice per week. Yoga expert Rodney Yee says that although strength training can be done with weights, yoga poses use the weight of the individual's own body to strength train. Before starting any new strength training program, discuss it with your doctor.

Considerations

Because most yoga poses use the body's own weight to build muscle and increase flexibility, it may take more time than using traditional weights to see a change in muscle mass according to Nicolas DiNubile, MD. Also, because strength training is defined as "exercising with progressively heavier resistance for the purpose of strengthening the muscular skeletal system," it may be necessary to eventually employ weights for the purpose of increasing muscle strength as stated by The American Council on Exercise.

Programs

There are many different types of yoga programs available for the beginner, intermediate, and advanced exerciser to develop strength. For the beginning exerciser, Iyengar is a beneficial strength training workout which uses props to help with achieving the poses. Ashtanga yoga is a more physically demanding workout for intermediate to advanced exercisers and develops increased muscle strength, endurance, and flexibility. Yoga with weights is a more modern yoga practice using weights with yoga positions to increase muscle strength.

Significance

While yoga does develop muscle strength, there is more to yoga than just building muscles. Yoga encourages the practitioner to become aware of the mind and the body working together. Consistent practice will build long, lean muscles, and at a slower pace, guided by the practitioner. The yoga practitioner is encouraged to respect her body and recognize the limitations, and allow time for improvements. There is an added benefit of decreased stress, and improved energy while still building muscle tone.

Using Weights

A more modern form of yoga developed recently by Sheri Baptiste, an experienced yoga practitioner, is Yoga with Weights. It uses a combination of body building and yoga to enable the exerciser to enjoy the benefits of yoga along with the challenges of strength training. The program uses hand held weights along with ankle weights up to five pounds to build more muscle strength and endurance.