Build Muscle mass

4 Yoga Postures to Build Muscle

Yoga is a very healthy discipline, which from a traditional point of view is usually associated with the art of meditation  and build muscle. However, yoga is not only about that, as there are also certain asanas or postures of Yoga to increase muscle that offer very significant benefits in terms of increased strength.

When practising Yoga to build muscle, certain positions must be held for an extended period of time, and to do this effectively you need to be sturdy and strong, so when these postures are performed quite frequently it is possible to increase muscle mass.

Basically it is known that Yoga to increase the musculature seeks harmony between the body, mind and spirit, since when it is carried out, modifications in the energy are presented and this changes the way in which the organism functions. It is also an excellent option to counteract stress and depression.

But few know about how excellent it is in the physical aspect, since to be constant in the practices of Yoga to increase the musculature can optimize the force, the flexibility and the elongation, also increases and tones to the muscles shaping this way the figure.

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Yoga is also excellent for slowing down the ageing process, and this leads to the prevention of age-related diseases such as osteoporosis. It also contributes to the proper functioning of the digestive and cardiovascular systems.


Yoga to build muscle as an alternative way to get in shape


By simply observing some of the Yoga postures it is enough to know that by practising this discipline a person can optimise his or her abilities, such as strength and balance.

However, in order to delve deeper into how effective it can be to get in shape compared to other disciplines, one must first be aware that there are different modalities of Yoga, and therefore the benefits of each of these are different as there will be some with more physical requirements than others.

If you are looking for a style of yoga that is athletic, then Ashtanga or Vinyasa Yoga would be ideal for you as these require a lot of physical dexterity. It is also good to keep in mind that every yoga session and every yoga instructor is different, as everyone has their own way of teaching.


Yoga and physical strength build muscle


Depending on your skill level, Yoga is an excellent option to optimise your strength. However, you shouldn’t think it’s as simple as it sounds, as Yoga can be just as challenging as other strength-building disciplines such as weightlifting when you’re first starting out.

However, the difficulty of Yoga lies mainly in maintaining the constancy of its practice for long periods of time.

If you are used to a sedentary life where you spend your time watching TV sitting on a couch, most Yoga postures may seem a bit complicated, to the point of becoming a challenge. But, if at the end of the Yoga session you feel a little discomfort in the muscles as well as tiredness, then you are effectively exercising the area and this is very good for strength development.


It is known that the ideal exercise will be the one that you feel comfortable doing, so when you start out in the world of physical activity or get back into physical activity after a break, you will generally choose the exercise that is most enjoyable for you. And most people in that case choose Yoga.

However, it is very likely that it will cross your mind how you will have to progress as you spend time in yoga. When it comes to strength work, it should be based on training with a progressive load, i.e. the training will increase in intensity over time.


This, for example when weight training, you progress by increasing the weight you lift. But when it comes to Yoga, your progress will be based on being able to hold a posture for a longer period of time, having control over it and being able to perform more complicated postures.

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Postures to increase the build muscle


Tree pose


To perform this posture you will have to stand up straight and with your feet apart and build muscle, bearing in mind that breathing in this asana is crucial, so you should concentrate on inhaling through your nose and exhaling through your mouth.

Then you have to lift your right foot without lifting your shoulders, then bend your foot over the opposite thigh. You should let your weight be concentrated on the right foot so as not to put too much strain on the left knee.

Then join your hands palm to palm and raise them to a height higher than your head, as high as you can raise them. Hold for one minute in this position and then do the same procedure but with the opposite leg.


Cobra Pose


Then place your hands on the floor and level with your shoulders so that you can raise your chest.

When you are lifting your chest, you have to keep your hips on the floor and not separate them from the floor. The purpose of this asana is to fully extend your arms. You have to stay in this position for one minute.


Bear Pose


Using a mat, place your feet on the ends of the mat, then bend your knees until you feel that your thighs are parallel to the floor, thus obtaining a squatting position.

Then you should raise your arms, and they should be parallel to the floor and no wider than shoulder width. When you are in this position, you must breathe deeply and hold this asana for one minute.

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Warrior Pose


Put your left leg in front of you and your right leg behind you. Then turn your right foot outwards at a 45° angle and your toes should be pointing in the same direction.

Raise your arms above your head, and your arms should be parallel to each other and no wider than shoulder width apart. Inhale deeply and then exhale as you bend your left knee. Then lift your torso and flex your stomach muscles.

Hold this position for one minute, and if you can hold it for longer then do so. Then do the same procedure again but with the opposite foot.


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