Yoga has been the guiding light for health enthusiasts for thousands of years. Though it originated in India as a way of life, it has become popular across the world as the alternative form of medicine today. Known for its healing properties and dozens of other benefits, yoga is practiced by millions of people in different countries. But is yoga really helpful in gaining strength in comparison to other methods of strength training? Well, If you are practicing yoga on a daily basis and have been trying to gain muscles for quite some time now, then this question must have crossed your mind.
Though weightlifting is considered by many as the perfect way to increase muscle power, yoga is also a proven method for muscle training. Let’s move ahead and learn how yoga is as effective as strength training.
What is Strength Training?
As the name suggests, strength training is all about indulging in intensive training (physical exercises) in order to build strength. In other words, it is all about gaining muscle power and enhancing muscle growth. Strength training is of numerous types and can be done in various ways. Bodybuilding, powerlifting, circuit training, and high-volume training are some of the major types.
You can achieve your goals with the help of resistance machines like cable machines or gym systems, resistance bands, free weights like barbells and dumbbells, and more. If you have ever practiced any of the above-mentioned exercises, you must know that strength training is quite a rigorous process. And that’s why people also consider yoga as one of the most preferred ways and a well-rounded approach to gaining muscle strength.
Yoga poses have worked for millions of people and have been really effective in developing muscles. You can join any yoga center and enroll in their intensive yoga programs like 200 hour yoga teacher training in Kerala, 200 hour yoga teacher training in Rishikesh, and more for muscle training.
How Does Yoga Help in Muscle Growth?
Yoga is basically a set of physical, mental, and spiritual exercises that keep the mind, body, and soul at equilibrium. These exercises are the ideal ways to create balance in life and to maintain flexibility and strength in the body. Whether you are a fitness trainer or a gym freak, yoga poses are perfect for building muscle mass.
By holding longer on poses and practicing on a regular basis, one can easily gain muscle. These yoga poses would boost your metabolism, stretch your muscle fibers, and provide you with enduring power. And with this mechanical damage, you would be able to enhance muscle growth. Repeat them over a period of time while maintaining a healthy diet and you are all good with great power and strength.
Best Yoga Poses To Build Strength
Not every yoga pose or asana has been designed to provide you with physical strength as some of them are for spiritual healing and numerous for mental growth. However, below-listed are the major yoga poses that you can include in your workout sessions to build body strength and muscle power.
There are several yoga retreats in India where you can enroll in different courses like 200 hour yoga alliance teacher training in Kerala and 200 hour yoga TTC in Rishikesh to master these asanas.
Plank Pose
Also called Phalakasana, Plank Pose is perfect to strengthen your abdominals, upper body, and arms. To practice it, lie down on your yoga mat on your stomach and lift your body while inhaling slowly. Make sure your toes are tucked inside and your arms are firm and perpendicular to the floor. Hold the asana for about 30 seconds and repeat.
Virabhadrasana III
Also known as Warrior III Pose among yoga enthusiasts, Virabhadrasana III is helpful in strengthening arms, shoulders, legs, ankles, and back. To practice it, be in a standing position. Join your arms and take them above your head. Now, fold your body forward while taking your left leg backward until it reaches the hip height and your hands and chest become parallel to the floor, thereby making the T shape. Hold the asana for about ten breaths and repeat.
Chair Pose
Whether you are a yoga practitioner or not, you must be aware of this popular yoga pose. Also called Utkatasana, Chair Pose is perfect to build the muscles of legs and arms. To practice it, stand straight, lift your arms, and slowly bend your knees. Try bringing your thighs as close as you can. Make sure your arms are firm and the body weight is on your heels. Hold the asana for about 30 seconds and repeat.
Bridge Pose
One of the best poses for beginners for muscle growth is the Bridge Pose, otherwise known as Setu Bandha Sarvangasana. It is an ideal yoga asana to make your thighs, glutes, and back extensors strong. To practice it, lie down on the floor on your back keeping your hands aside with palms down. Now, slowly bend your knees bringing your heel just below your knees. Next, lift your hips while pressing your palms against the floor. Hold the asana for about 30 seconds and repeat it 3 times.
Dolphin Pose
Also called Catur Svanasana, Dolphin Pose makes arms and shoulders strong and opens up the upper back. As a good level of flexibility is needed to carry out the asana, it is usually not recommended for beginners. To practice it, begin with hands and knees on the floor and then bend your elbows keeping them on the floor just below your shoulders. Now lift your hips upward while tucking your toes inside. Hold the asana for about ten breaths and repeat.
Tips for Yoga Muscle Training
- Create a yoga routine and follow it regularly.
- Refrain from going fast as muscle growth is a time-taking process.
- Though you need to hold poses for a longer time, make sure you are not forcing it on your body.
- Maintain a healthy diet along with regular yoga exercise.
- Listen to your yoga teachers and take advice from them whenever required.
- Be mindful about adding resistance tools to your daily yoga activities.
- Join the best yoga school in Rishikesh, Kerala, and other such places in India. Explore more website…