If you're not too familiar with yoga, you might think it only makes you more flexible, but the truth is, incorporating yoga into your daily routine can increase your strength, too.
"Mostly, yoga is better known for its flexibility and balance," says registered yoga teacher Ashish Painuly. "But incorporating strengthening poses in [your] yoga practice strengthens muscles, connective tissues and hypermobile joints all over the body, which, in turn, reduces the risk of injury in advanced yoga poses."
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In fact, a July 2011 study in the International Journal of Yoga shows that a regular yoga practice helps not only relieve stress and anxiety, but it can also help build muscle mass and maintain strength, which can protect you from conditions, such as arthritis and back pain.
How to Follow a Yoga Practice for Building Strength
If you're looking to gain more strength from your yoga practice, Painuly recommends beginners start with two to three yoga sessions a week, ranging from 30 to 60 minutes depending on your fitness level.
However, if you're a seasoned yogi and have a consistent practice, Painuly recommends incorporating strength-based yoga poses in your regular routine for four to five days a week.
"Some poses can't be perfected in one day — they need consistent practice, where it's common to repeat the pose several times," Painuly says. "Practicing strengthening poses regularly helps to maintain a healthy and natural body posture, prevents the loss of muscle mass and improves bone density, which reduces the risk of osteoporosis."
Ready to get stronger? Here are seven yoga poses that will help soothe your body and mind, strengthen your muscles and leave you feeling accomplished at the end of your practice.
1. Plank Pose (Phalakasana)
- Start in a tabletop position with your shoulders stacked above your wrists and hips over knees.
- Straighten your legs, coming onto the balls of your feet. If necessary, come down onto your knees.
- Your body should be in a straight line from head to hips to heels.
- Tuck your pelvis in and tighten your quads and glutes. Hold for 5 to 10 breaths.
Tip
Resist sinking your tailbone toward the ground by drawing the shoulders down your back and pushing them away from your ears.
2. Dolphin Pose (Ardha Pincha Mayurasana)
- Kneel on the mat with your knees below your hips.
- Bend forward until you're on your forearms with your shoulders stacked over your elbows.
- On an exhale, press your hips back while lowering your chest toward your mat.
- Tuck your toes and press your fingers down firmly into the mat.
- Push your hips up toward the ceiling as you press your shoulders away from your ears.
- As you exhale, push your thighs back and stretch your heels down toward the ground.
- Hold for 5 to 10 breaths.
3. Crow Pose (Bakasana)
- Start in a yogi squat (Malasana) with your feet and knees separated wider than your hips.
- Lean your upper body forward and extend your arms to place your hands on the ground in front of you.
- Turn your hands inward slightly and widen your fingers.
- Bend your elbows, resting your knees against upper arms.
- Lifting up on the balls of your feet and leaning your torso forward, bring your thighs up toward your chest and your shins to your upper arms.
- Round your back as you feel your weight transfer to your wrists.
- Hold for 5 to 10 breaths.
4. Chair Pose (Utkatasana)
- Stand in mountain pose (Tadasana) with your big toes together and heels slightly apart.
- Inhale, and raise both of your hands overhead, keeping your arms straight and lengthening your spine.
- Exhale and bend your knees, leaning your upper body forward so that it is at a 45-degree angle to the ground. Keep your lower back straight.
- Relax your calf muscles, allowing the weight of your upper body to sink into your pelvis. Transfer your weight into your heels.
- Hold for 5 to 10 breaths.
5. Chair Pose Intense (Utkatasana Variation)
- Stand in mountain pose (Tadasana) with your big toes together and heels slightly apart.
- Inhale, and raise both your hands overhead, keeping your arms straight and lengthening your spine.
- Exhale and bend your knees, leaning your upper body forward so that it is at a 45-degree angle to the ground. Keep your lower back straight.
- Relax your calf muscles, allowing the weight of your upper body to sink into your pelvis.
- Press down into all four corners of your feet and when you're ready, transfer your weight into the balls of your feet, lifting your heels off the floor.
- Hold for 5 to 10 breaths.
6. Warrior II (Virabhadrasana II)
- Stand up tall in mountain pose (Tadasana).
- Exhale, then step sideways so your feet are 3 to 4 feet apart. Your left foot should be in front and your right foot behind you.
- Lift your arms parallel to the ground and reach them out to the sides with your shoulder blades engaged and away from your ears, palms facing down.
- Turn your right foot out to about 90 degrees (pointing to the front of your mat) and align your left heel with the arch of your right foot.
- Exhale and bend your left knee so that your shin is perpendicular to the mat.
- Turn your head to the left and set your gaze over your fingers.
- Hold for 5 to 10 breaths, then switch sides.
7. Modified Boat Pose (Paripurna Navasana)
- Sit in staff pose (Dandasana) —- sitting with your spine straight and your legs extended in front of you.
- Lean back slightly, bending your knees and supporting yourself with your hands beside your hips. Your fingers should be pointing forward and your back straight.
- Exhale, and lift your feet off the ground as you lean back from your shoulders, finding your balance between your sit bones and tailbone.
- With your palms facing up, stretch your arms forward through your fingertips and elongate the back of your neck.
- Keep a bend in your knees with your calves parallel to the ground.
- Pull your abdominal muscles in toward your spine as they work to keep you balanced.
- Hold 5 to 10 breaths.