How to Increase Strength Through Yoga Practice
Strength is
not always the first thing that comes to mind when people think of yoga. It
still can and should be a component of your practice.
When it
comes to building strength, there are a few key things to keep in mind. First,
focus on compound movements that work for multiple muscle groups at once.
Second, do not be afraid to add some weight to your practice. And finally, do
not forget about the power of the breath. Here are a few specific yoga poses
that can help you build strength:
1. Plank:
Plank is a great pose for strengthening the core, shoulders, and arms. To do
this pose, start in a low push-up position with your wrists under your
shoulders and your feet hip-width apart. Engage your core and raise your hips
so your body forms a straight line from your head to your heels. Hold for 30
seconds to 1 minute, then lower your hips back to the starting position.
2.
Chaturanga Dandasana: Chaturanga is another excellent pose for toning the arms
and shoulders. To do this pose, start in a plank position. Lower your body down
to the mat, keeping your elbows close to your sides. Stop when your upper arms
are parallel to the mat and your elbows are at a 90-degree angle. Hold for 5-10
breaths, then press back up to plank.
3. Warrior
III: Warrior III is a great pose for strengthening the legs, hips, and core. To
do this pose, start in a lunge position with your back leg straight and your
front leg bent at a 90-degree angle. Lean your torso forward and raise your
back leg off the ground, keeping your hips level. Extend your arms out in front
of you, parallel to the ground. Hold for 5-10 breaths, then lower your back leg
and repeat on the other side.
4. Crow
Pose: The crow pose is an arm balance that requires a lot of core strength. To
do this pose, start in a low squat with your palms flat on the ground in front
of you. Place your knees on the backs of your upper arms, then lean forward and
place your forehead on the ground. Slowly lift your feet off the ground,
keeping your core engaged. Hold for 5-10 breaths, then slowly lower your feet
back to the ground.
5. Camel
Pose: Camel pose is a deep backbend that requires a lot of strength in the
back, shoulders, and legs. To do this pose, start on your knees with your feet
hip-width apart. Place your hands on your lower back with your fingers pointing
down. Slowly lean back, letting your head and chest drop back. Reach your hands
back to hold onto your ankles. Hold for 5-10 breaths, then release and come
back up to a kneeling position.
Yoga's
physical form is quite good for developing strength for two reasons. The first
is that repeat is used. Repeating a movement, whether it be a Chaturanga or a
Warrior II, gradually wears out our muscles, which enables them to recover and
become stronger. Second, every yoga pose has a variety of variations that we
can use to make it simpler or more challenging. As a result, it's simple to
discover more demanding and challenging progressions that will enable us to
continue growing as yogis. We can accomplish the principle of progressive
overhead (i.e., increasing pressure on the musculoskeletal system to acquire
strength, size, and endurance) by using reputation and adaptation, just as we
would in any other athletic discipline.