Want to improve yourself without going to the gym? Five yoga poses to try for strength. Your attention can be solely on weight loss while you are a teenager or even in your 20s. But as we age, we also need to consider gaining strength. That is due to the possibility of developing several health issues if our body weakens.
Lean muscle mass decreases as we age. It is hardly surprising that strength training is gaining popularity. Yoga can be used for strength if working out at the gym isn’t your thing. You might believe that yoga is all about bending and stretching, but it also improves strength in addition to flexibility.
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Yoga Asanas for building muscle
The expert claims that yoga improves balance, muscular-skeletal strength, and flexibility. Here are several poses that can help you gain strength:
You can test out the following products:
1. Vrikshasana
How to do the tree position, or Vrikshasana
• With your right leg up, maintain a straight posture while firmly balancing on your left leg.
• Put your right foot against the left thigh’s inner side.
• Join your hands in a prayer-like position and bring them to your chest.
• Start by holding for 10 seconds, then work your way up to one minute.
2. Parvatasana
How to practise Parvatasana
• Maintain your hands in front of you when seated in Vajrasana.
• Lifting your buttocks and lowering your head till your heels are on the ground. Keep your hands and feet in the same places at all times.
• Hold it for a while before slowly resuming.
Your determination will be stronger if you raise your torso while keeping your feet and palms on the ground. This pose engages and strengthens the shoulders, hands, calves, hamstrings, glutes, hips, and lower back.
3. Double Pawanamuktasana
How to carry out this yoga pose for power
• Maintaining straight legs while lying on your back.
• Lift your legs up straight until they are at a 45-degree angle, then bend them at the knees up towards your chest till your thigh contacts your stomach.
• Try touching the tip of your nose to your knees by hugging your knees and locking your fingers.
• If you can, hold this position for an additional 30 or even a full minute.
• Straighten your legs, lower your head, place it on the ground, and relax.
4. Naukasana
How to do the boat posture (Naukasana)
• Just lie down flat on your mat with your feet a few inches apart and your arms by your sides. Towards your toes, extend your fingers.
• Raise your upper body, flex your knee, and extend your arms in the direction of your feet.
• Try slowly straightening your legs so that you can feel a stretch in your abdomen and balance your complete body just on your buttocks.
• Make sure your fingers, toes, and eyes are all in line.
• Stay in this position for at least ten seconds before relaxing by bringing your legs and upper body down.
According to the expert, it improves your confidence and core.
5. Virabhadrasana
How to do the Virabhadrasana pose
• Place your feet three to four feet apart and stand straight. Do a 90-degree turn with your right foot so that it is extended.
• Make sure your left foot is pointed inward and at a 15-degree angle.
• Raise your arms to shoulder height gradually. Your palms must be pointing upward.
• Bend your right knee, then glance to your right while turning your head.
• Extend your arms further, and keep your head held high.
• Hold it for about 20 seconds, then carry out the other side’s instructions.
It tones the gluteal muscles, hamstrings, and rear and front of the calf muscles.
You don’t just have to lift weights to get stronger. But, the expert advises performing callisthenics and functional training if you want to mix things up a bit. Weight exercise can help to maintain and develop muscular mass, as well as strengthen ligaments and joints.
