Everyone knows that yoga increases your flexibility, but it’s also an excellent form of exercise that helps strengthen and tone your muscles. In fact, famous yoga teachers like Kino McGregor and Baron Baptiste are known for their strong, muscular bodies!
Depending on the type of yoga you practice, your results may vary slightly, but in general, yoga can definitely help you get leaner, have more defined arm muscles, a stronger core, and stronger legs. The key to building muscle through yoga is to hold longer poses and focus on proper alignment. Of course, focus on faster forms of yoga like power yoga and flow yoga rather than gentler, restorative yoga.
Can Yoga Replace Strength Training?
Believe it or not, yoga can actually replace physical labor in your exercise regimen. Practicing yoga has many health benefits—from preventing injury to lowering stress levels. But you have to be realistic about how yoga strengthens your body. Because you’re exercising with your own body weight rather than dumbbells or kettlebells, the muscles you’re building will be leaner and longer. In other words, you may not gain weight with an intensive yoga practice, but you will increase muscle tone!
The key to using yoga to build strength is to hold poses longer than usual and perform a more dynamic style of yoga. Here are 10 yoga poses that will strengthen your arms, back, core and legs!
Adho Mukha Svanasana – Downward Dog
Adho Mukha Svanasana – Downward Dog
This is probably one of the most popular poses in any yoga class because there are so many modifications! Whether you’re a beginner or an advanced yogi, you can use this pose to strengthen your shoulders and upper back while giving your hamstrings a nice, deep stretch.
Posture instructions:
Start in a tabletop position with hands in line with shoulders and knees hip-width apart. Tuck your toes underneath and place them on the mat. Press your hands firmly on the yoga mat, with your arms tensed. Keeping your knees bent, lift them off the mat and lift your hips toward the ceiling. Move your shoulders away from your spine, pushing your chest back toward your thighs. Extend your legs as far as possible to keep your spine straight. While holding this position, alternately press the heels of each heel into the mat for a deeper stretch in the back of the leg.
To vary this position, bend your knees deeper to take pressure off your hamstrings. You can do this pose with a partner; simply wrap the strap around your waist, then pull it back to elevate your hips and create more room for your lower back.
Farrah Casana – Flatbed
Farrah Casana – Flatbed
We all know planks are great for sculpting your arms, back and core! This pose is often featured in all types of fitness classes—from Pilates to HIIT workouts. You can do the classic plank position with your straight arms, or you can do it with your elbows. Of course, you can also change the angle to practice side plank at any time, which is very helpful for strengthening the oblique and lateral muscles of the body.
Posture instructions:
To get into this pose, start in a tabletop position with your hands in a straight line, shoulders and knees hip-width apart. Step back with your feet, keeping your body above the mat. You should start out in a push-up position with your arms straight and active. Tighten your glutes and tighten your abs. Make sure the head and neck are neutral, neither too soft nor too stiff. Keep going as long as you can, but feel free to get on your knees if things get too difficult!
Bhujangasana – Cobra Pose
Bhujangasana – Cobra Pose
Besides having a cool name, Cobra Pose is an excellent pose for strengthening the core and back muscles. This pose is a deep back stretch that can also help improve your posture. While this pose definitely focuses on the upper body and core, you may also feel a little strengthening of the hamstrings as they are used in this pose to keep the body stable.
Posture instructions:
To start, lie on your stomach and extend your legs toward the back of the mat. Bring your feet together as much as possible. Place your hands flat on the mat just below your shoulders. Pull the elbows toward the midline of the body. Press your belly into the mat and draw your tailbone toward the mat. Lift your torso off the mat and press your hands into the mat with a slight bend in your elbows. Extend the crown of the head toward the ceiling and continue to lift the abdomen off the floor, now straightening the spine with the hands. Roll your shoulders down and back to make room for your chest and keep your back arched as much as possible. When you pull yourself up in the Cobra, it should feel like your spine is lengthening – not squeezed!
Paripurna Navasana – Boat Pose
Paripurna Navasana – Boat Pose
Possibly one of the most popular yoga poses, Boat Pose strengthens the core, arms, and back. This pose is very challenging because it takes a lot of strength to keep your legs and arms steady while keeping your hips balanced. Many beginners struggle with this pose, so change it up as needed! Even if you’re not in full boat position, you can take advantage of the strengthening benefits and work your way up to full boat position. One way to make the pose more beginner-friendly is to keep your knees bent and lower them closer to the floor.
Posture instructions:
Start in a sitting position with knees bent and hands on hips. Keeping your spine straight, lift your legs off the ground. Squeeze your lower back and lift your chest. stretch your arms along your s