How to gain muscle with yoga

Yoga is a very healthy exercise that we traditionally associate with meditation. Despite this, many of the routines of this exercise have excellent effects on the acquisition of strength and muscles. Within yoga exercise routines there are several poses that must be maintained for extended periods of time. These poses require endurance and strength, and by performing these exercises regularly you will gain muscle mass.

If you want to learn how to gain muscle with yoga and what are the best poses to achieve it, we invite you to continue reading the following article so you can enjoy an enviable body. How To Yoga exercises for beginners

Steps to follow:

1. As we have mentioned, this time we will analyze how to gain muscles with yoga, but it is also good to know that, by practicing these exercises, you can achieve harmony between body, mind, and spirit.

Through yoga you can increase your flexibility, regulate breathing, improve the functioning of your joints, and develop abdominal strength, in addition to providing excellent results in improving self-esteem.


2. The first yoga position you must learn if you want to gain muscle is the tree position. To perform this pose you must start by standing up straight with both feet apart, breathing during this process will be very important, so try to inhale deeply through your nose and exhale through your mouth.

Keep your shoulders from rising as you lift your right foot and curl it over your left thigh, doing this in a slow, steady motion. At this time let your weight transfer to your right leg, avoiding forcing your left knee, keeping it straight or slightly bent.

It is important that your right foot is in front of your left thigh, trying to prevent it from resting on the knee since in this way, you will cause unnecessary pressure on the joint.

Then put both hands together, palm to palm, and raise them above your head as high as possible. Stay in this position for 1 minute, not forgetting to take a deep breath. Once the minute is complete, switch legs and repeat the process. 5 yoga asanas for beginners

tree position yoga
3. The next pose to gain muscle with yoga is the plank position. Start by lying on the floor with your stomach down, bring your elbows in line and under your shoulders, keeping your forearms straight in front of your body.

Your body weight should rest on your forearms as you straighten your body, keeping it aligned. At this time you should put your feet directly behind you, supporting only the tip of the foot while your toes are placed in a parallel position with the ground. Tighten your abdominal muscles to keep your back straight, making sure your hips are not above your shoulder line at this point.

You must stay in this position for 1 minute, trying, if possible, to raise one leg a few centimeters above the other and hold it for 30 seconds, and then switch to the other leg for another 30 seconds.

we tell you, step by step, how to do the plank exercise.

4. Another excellent yoga pose for gaining muscle is the Cobra pose. To perform it you must lie on your stomach, making sure that your feet are separated at an angle no greater than the width of your hips. Place your hands under your shoulders and slowly proceed to lift your chest.

As you raise your torso, make sure your hips stay touching the ground. The goal will be to fully extend your arms. To receive the effects of this pose, hold the position for 1 minute.

In this other article, we discover yoga postures to lose belly.

cobra pose

5. The Bear position is another option that yoga offers to gain muscle mass. To perform this pose, place each foot on one end of your yoga mat, then bend your knees until your thighs are parallel to the ground, assuming a squat position.

Proceed to raise your arms, keeping them parallel to the ground and in an opening that does not exceed the width of your shoulders. As you assume this position it is important to breathe deeply. Hold the position achieved for 1 minute and then rest.

Here we tell you how to do yoga at home with tips and recommendations.

6. Finally, you can use the warrior position to gain muscle mass. Start by placing your right leg in front of you and your left leg behind you. Then turn your left foot out about 45 degrees, making sure your toes point in the same direction.

Raise your arms above your head, keeping them parallel to each other and at a distance equal to the width of your shoulders. Take a deep breath at this time. Then exhale, while bending your right knee, immediately proceed to lift your torso and flex your stomach muscles.

Hold the position for 1 minute or if you feel up to it, a little longer is also advisable. After this time, repeat the process exchanging the order of the feet.

Once you have mastered this position, you can go on to learn the Warrior II and III positions, which are variants of this pose and that will enhance the formation of muscles.
warrior position
If you want to read more articles similar to How to gain muscle with yoga, we recommend you visit our Fitness category.

  • Before starting to practice yoga poses, it is advisable to warm up walking for 5 minutes, in this way your muscles will be better prepared to resist the effort and you will avoid causing any type of tear.
  • Wear appropriate clothing to practice yoga positions, light and flexible clothing is ideal, in this way you will not have any type of obstruction when adopting the recommended positions.
  • To notice the effects of the positions and see how you gain muscles practicing yoga, you must repeat the poses at least 3 times a week.
  • If you have difficulty holding the positions for 1 minute, start by holding it for 30 seconds, and as you get used to it you can increase the time.

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