Yoga For Strength: 9 Ways to Build Muscle With Yoga

by Subhankar Sarkar last updated -

Yoga isn’t just a form of exercise, which will help you in getting an impeccable body shape. Rather, according to the saints, it is also a process by which your body will automatically heal itself. You can consider it a sort of self-rejuvenation triggered by the flexible bonding between the soul and the body. Nowadays, both men and women practice yoga for strength on a regular basis. It helps enhance both their mental and physical strength. Muscle building is one of the most crucial reasons for which individuals opt for yoga for strength. If you can stretch your mind and let every tension flow through your veins, out of your body, you will certainly experience the silent bliss of the yoga asanas.

Best Yoga Postures to Build Muscle

So, let’s have a glance at the nine best yoga postures that will improve your muscles and will tone your body in a proper shape!

Vrikshasana or Tree Pose

This is one of those asanas done with open eyes for the beginners who are looking to practice yoga for strength. If you are a pro in balancing your body on one leg, then follow up the similar pose with closed eyes. Simply concentrate on the dynamic equilibrium of your body as it will establish a connection between your senses and muscles.

A woman performing yoga against the background of an ocean

It’s time to roll out your yoga mat & discover the combination of physical & mental exercises. Photo Credit: Shutterstock

The benefits of this pose are:

  • Helps in strengthening the muscles of the legs, including the thighs, the calves, and the ankles
  • Corrects the curvature of the spine and improves the tolerance of the pelvic bone
  • Reduces the sciatic pain and the flat feet problems
  • Improves the vertical balance of the body

Virabhadrasana I or Warrior I pose

With the left leg stretched backward and the pressure of the torso being imposed on the right one, this asana is ideal for fighting the negative feelings of self-ignorance. As heels of the left leg need to touch the ground, it can be a bit difficult for the beginners to maintain the balance.

Nevertheless, this pose is utterly beneficial for strengthening the muscle fibers of various body parts including:

  • Tightens the muscles of chest, shoulders, and neck
  • Improves the muscular functions of thighs, calves, and ankles
  • Tightens the muscles of the arms

Trikonasana or Triangle Pose

Once you will attain the yoga pose, your legs and hands will point in the direction of the three vertices of the triangle, with the maximum distance between them.

Effects of this pose on the body are:

  • Strengthens the parts of the legs, arms, and chest
  • Opens up the spine, hip, calves, and shoulders
  • Enhances the equilibrium between the body and the mind
  • Reduces anxiety, fights depression, and relieves sciatica pain

Sethu bandhasana or Bridge Pose

Raising the hips from the ground at a particular elevation isn’t easy and that too with arms crossed behind your back. But it is said to make your body extremely flexible and also to increase the pressure tolerance level of your spine.
It is one of the best postures for yoga for strength. The bridge position helps in strengthening your spine and improves the strength of your hips and legs. Your thoracic muscles will tighten to support the uplifted position. The main factor is to hold yourself for the time, which can become difficult for the beginners.

Bhujangasana or Cobra Pose

Every single individual can practice this primary asana pose. When you stretch yourself and raise your body in the air till the lower abdominal lining, it puts a pressure on your spine and improves its robustness. The pose also pushes the ribs to come forth, opening your thoracic cavity.

Your thighs and legs should be pressed against the floor and your arms should maintain the entire balance. The pose is best for strengthening the hip and the abdominal muscles along with toning them.

Bakasana or Crow Pose

Though considered to be one of the most difficult poses in yoga, it helps maintain the longevity of the arm bones. As you will balance your entire body weight by using different portions of your hand, it will bring in a proper co-ordination in them.

Salamba Sirsasana or Headstand

Considered as the pioneer of all the yoga poses, this will strengthen the deep-seated abdominal muscles in your body. If you intertwine your legs, it will make the hips stronger and more resilient. Blood circulation is highly improved with the headstand as the inversion allows oxygenated blood to reach every part of your body. This is one of the best postures for yoga for strength.

Kumbhakasana or the Plank Pose

The plank position is an ideal one for toning the arm muscles, abdominal muscles, and the ones present in the calves and thighs. Make sure you are holding your breath as the name itself means “breath retention”.

Sarvangasana or the Shoulder Stand

Putting the entire strain on the shoulders will strengthen the thoracic and cervical muscles along with toning your leg muscles. Your hip muscle will strengthen itself, including the coccygeal region of the spine.

Practicing yoga for strength will also set you on a lifelong path of emotional and physical well-being! It is best to start your yoga journey with a certified yoga teacher so that you can avoid any injuries. Protection Status
About the Author

A fitness lover and a blogger by profession, Subhankar also loves to ride bikes in his free time. Staying fit and writing blogs are two things he swears by. You can find his articles on

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