Yoga is a physical, mental, and spiritual practice or discipline which originated in India. It is a great way to work on someone’s flexibility and strength. Just about everyone can do it, contrary to beliefs that it’s just for people who can touch their toes or want to meditate. The real question is… can yoga help you build strength?
According to Dr. Rachel Rohde, a spokeswoman for the American Academy of Orthopaedic Surgeons, “Yoga is great for flexibility, for strength, and for posture and balance. It can help with a lot of musculoskeletal issues and pain, but I wouldn’t say it cures any orthopedic condition.”. Chances are we’re all heard different stories from friends and colleagues about their yoga experiences. It can help you release stress. It can get you fit. But what are the poses you have to strike for strength building?
According to Yoga Journal1, here are five (5) strengthening yoga styles you can try:
- DOLPHIN POSE – Dolpin pose opens the shoulders and upper back, lengthens the spine, stretches the hamstrings, builds upper body strength, and stimulates the nervous system.
View step-by-step instructions here : http://www.yogajournal.com/pose/dolphin-pose/
- CHAIR POSE – Chair pose strongly strengthens the lower body while stretching the upper back. This posture invigorates and energizes the whole body.
View step-by-step instructions here : http://www.yogabasics.com/asana/chair/
- LOCUST POSE – This pose strongly strengthens the core body and the low back muscles. Locust stimulates the endocrine, nervous and reproductive systems
View step-by-step instructions here : http://www.yogajournal.com/pose/locust-pose/
- DOWNWARD FACING DOG – Stretches and strengthens the whole body. Can help relieve back pain. Downward facing dog is done many times during most yoga classes. It is a transitional pose, a resting pose and a great strengthener in its own right. It may be the first yoga pose you encounter as you begin a yoga practice.
View step-by-step instructions here : http://www.yogajournal.com/pose/downward-facing-dog/
- HANDSTAND – Handstands build your core strength by working the muscles in your abdomen and back. In Handstand, your weight rests on the palms of your hands. In both cases, you balance by rooting firmly in your foundation and lengthening your legs up toward the sky. Inversions reduce strain on your heart, expand your lungs to clear breathing, and increase the flow of blood to your brain to both calm and rejuvenate your mind.
View step-by-step instructions here : http://www.yogajournal.com/pose/handstand/
These yoga styles are for beginners. Though they are not physically heavy and exhausting, expect some muscle pains right after your session. Some styles are very physical while some are too gentle which are most likely for relaxation and meditation – it actually dependes on the results you aim. According to Gaiam Life2, yoga is a more well-rounded approach to strength training. It is a more balanced way to fortify. If you want to increase your muscle building capacity you have know it’s important to train hard and eat right, but you also need a lifestyle that affords plenty of sleep for recuperation.
Yoga is indeed a great way to burn fat AND gain muscle either as a standalone routine, or complimented with other forms of exercise.