At first glance, yoga may just seem like exercises for relaxation, awareness and flexibility,. However, many poses also strengthen the body. Kelly Turner, ACE certified personal trainer and writer for the health and wellness company Gaiam Life, notes that yoga can give you overall body tone, help prevent injury and increase muscle endurance. If you want to add bulk to your muscles, however, do strength training sessions. While you practice yoga, focus on breathing and how your body feels.
Plank Pose to Chaturanga
Although plank is an informal yoga pose, it prepares you for the more challenging chaturanga dandasana. Both of these poses require you to hold up your own body weight. Start in plank, which looks just like your regular push-up starting position. Press your heels back to more fully engage your leg muscles. Keep your fingers spread apart to help bear your upper-body weight, and avoid letting your head droop down, which only makes the rest of your body want to sag. To move to chaturanga, shift weight forward, so you are nearly on tip-toes, then bend your elbows in toward your waist. Draw shoulders back as you slowly lower until your triceps are level with your back, but no further. Hold for three breaths, then push back up into plank position. Repeat three or more sets.
Boat Pose
Use boat pose to strengthen hip flexors and core muscles. From a seated position, lean back until your feet lift off the floor and you're seated on your sit bones. Then, bring your knees together and make your shins parallel to the ceiling. Don't let your spine curve back, rather press your heart gently forward toward your thighs without arching your back. Make your legs straight into a V shape to intensify the pose. Hold three sets for five to seven breaths each.
Side Angle Pose
Side angle pose builds strength and brings awareness to the side body. Stand with your feet at least four feet apart, then turn your right foot so it points straight to the right. Bring your right elbow to right thigh or right hand to the inside of your right foot on the floor depending on your flexibility. Reach your left arm straight up, then lengthen it over the left side of your head. Your left hip naturally wants to lift toward the ceiling, but proper execution of the pose requires that you let it sink down toward the floor, so muscles in both legs equally engage. "Yoga Journal" magazine recommends holding side angle pose for up to one minute.
Side Crow Pose
Try a challenging pose for arm and core muscles. For this pose, sometimes known as Side Crane Pose, first make sure your body is warmed up. Place your hands on the floor from a standing position -- you can bend your knees if you need to. Walk your legs to the outside of your left arm. Squat down so you can place the outside of your right, lower thigh onto your left tricep and the outside of your right hip onto your right tricep. Stretch your legs straight out to your left for more intensity. To help your balance, keep your gaze slightly upward and your belly muscles contracted during the pose. Hold for up to 10 breaths on each side.
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