6 Yoga Poses for a Muscular Body

Yoga has always been taken as a smooth, soothing, and graceful form of exercise. But like a coin has two sides, yoga can also leave you stunned with its unbelievable facts and benefits.

If we say yoga is a wonderful way to get a perfect muscular body, you might find it hard to digest, but somehow assume that both bodybuilding and yoga have a little in common.

Building a healthy body is one of the main aims of this ancient practice, and yoga makes your muscles firm with the help of the right asanas. Even during yoga teacher training in Nepal India or across the globe, you learn certain sequences that focus completely on physical training. 

We all dream of a well-toned and shaped body, and with yoga it is possible without even lightweight. So, we learn about how this holistic practice of yoga helps to build muscles, and then what all poses are needed to be practiced.

Yoga practice doesn’t require you to lift weight to get a muscular body. There are certain poses that acquires the ability to break the muscles fibre, and later build more muscles. The process thereby increases the mass of the muscle.

Listing down some of the amazing yoga poses for a muscular body that you also lean during 200 Hour yoga teacher training in Nepal or India. 

Plow Pose or Halasana

A difficult position to achieve but offer rewarding benefits, Plow pose helps you to gain a muscular body. It is an amazing asana to stretch the muscles in the shoulder and back area.

  • Lie straight on the mat on your back with arms placed beside the body and palms facing downward.
  • Breathe in, and lift your feet off the ground using abdomen muscles, and make sure the legs should be at a 90-degree angle.
  • Use your hands to support your hips and lift them off the floor.
  • Now bring the feet in a 180-degree angle in a way that toes are placed over and beyond your head.
  • Hold the pose for a minute while breathing normally.

Cobra Pose or Bhujangasana

A great asana to start your day, Bhujanasana tones the abdomen and opens the shoulders. It is a part of the Surya Namasara regime and is easy to perform.

  • Lie on your stomach on the mat with hands beside the body and legs touching each other.
  • Now bring your arms closer to your chest, and with its support raise your head, chest, and upper back.
  • Do it like a snake’s hood, place the hands besides the chest and feel a deep arch in your back.
  • Your head should be tilted upward with the gaze set on the roof, and hold the pose for a minute.

Crow Pose or Bakasana

Crow Pose is one of the most challenging yoga asanas and should be practiced after a well-off warmed up session. The pose is great for your arms, abdomen, wrist, and upper back.

  • Begin by being in mountain pose, keeping your feet closer and hands placed firmly on the floor.
  • Now gently lift your hips and lift your feet off the floor, shifting the bodyweight on the arms.
  • Hold the pose for a while and then straighten your arms to come into crow pose.
  • Stay in the position for as long as you can.

Plank Pose or Phalakasana

Also known as Chaturanga Dandasana, the pose is an important asana of the Vinyasa yoga class. It is one challenging pose but considered an amazing zen style push up.

  • Lie down on the mat on your stomach with legs together and hands beside the body.
  • Now move your hands forward beside your chest.
  • Then push the hands against the floor and pull your torso up.
  • Then lift your legs with the help of your feet and come on your toes.
  • The weight of your body is now on your hands and toes.
  • Set your gaze on the floor and stay in the pose for as long as you can.

Bridge Pose or Setu Bandhasana

A highly beneficial beginner level Vinyasa yoga pose, Bridge Pose is great for your back muscles, chest and spine, and strengthens the spinal area, glutes, and abdominal region.

  • Lie down on the mat with the legs together and hands besides the body.
  • Now fold your legs and then bring your feet close to your hips.
  • Then lift your thighs, hips, and lower back up till the shoulder.
  • Your shoulder should be straight and the chin your touch your chest. 
  • Hold the pose for 30-60 seconds while breathing normally.

Chair Pose or Utkatasana

Incorporating chair pose in your everyday routine is the best way to do a no weighted squat, and of course you’ll gain that amazing muscular body.

  • Stand straight on the mat, and then slightly bend your knees.
  • Now pull your body downward, such as you’re sitting on an imaginary chair.
  • Raise your hands upward over the head with the palms facing each other.
  • Look forward, breathe normally, and hold the pose for as long as you can.

Yoga can be your hands-on practice to gain a muscular body. You just need to invest time and effort on this incredible ancient craft.

Manmohan Singh

Yogatrainingnepal is an unstoppable, reliable force that is working with Rishikul Yogshala towards creating a yogic world, with divine souls who are keen to learn and spread peace, happiness, and love around the world. YTN offers courses of Yoga Teacher Training, Yoga Retreat in Nepal, etc.

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