Yoga for Muscle: Best Poses for Strength Building

Yoga is not only a practice for flexibility and relaxation but can also be a powerful tool for building strength and muscle. Incorporating a few simple and accessible yoga poses into your routine can help you strengthen your arms, legs, and core without the need for weights or a gym membership. In this article, we will explore the best yoga poses for muscle gain and provide step-by-step instructions to help beginners get started on their strength-building journey.

1. Forearm Plank

One of the most effective yoga poses for building overall body strength is the forearm plank. This pose engages the muscles in your arms, shoulders, core, and legs, helping to build strength and stability throughout your entire body.

To perform the forearm plank:

1. Start on your hands and knees, then lower your elbows to the floor, placing them shoulder-width apart.
2. Interlace your fingers and tuck your bottom pinky in to avoid discomfort.
3. Root down through the length of your forearms to the base of your wrists and extend one leg at a time behind you, keeping your toes tucked under.
4. Bring your torso parallel to the floor and gaze at your thumbs.
5. Lift your navel toward your spine and imagine trying to pull your elbows and feet toward each other.
6. Hold this pose for 1 minute or longer, focusing on your breath and maintaining stability.

2. Low Side Plank

The low-side plank is an excellent yoga pose for strengthening the muscles in your core, arms, and legs. It also helps to improve balance and stability.

To perform the low-side plank:

1. Start in a forearm plank position with your elbows directly under your shoulders.
2. Keeping your core engaged, lean over to your right side, pressing down firmly with the length of your right arm that is touching the floor. You can place your palm flat here.
3. Roll to the outer edge of your right foot and see if you can place your left foot on top of your right. Hug your legs together and use your core for support to balance in this pose.
4. Your top hand can be on your top hip or, if you feel balanced, you can reach your top hand to the ceiling.
5. Stay in this position for 5 to 10 deep breaths, then repeat on the left side.

3. Dolphin Pose

Dolphin pose is a variation of downward dog that specifically targets the muscles in your arms, shoulders, and core. It is a great pose for building upper body strength.

To perform the dolphin pose:

1. Start in a low plank position, also known as Chaturanga, with your forearms on the mat and your elbows directly under your shoulders.
2. From here, start to walk your feet forward toward your hands. Dolphin pose is similar to downward dog, but you are on your elbows instead of your hands.
3. Keep your feet and legs hip-distance apart and gaze at your feet.
4. Root down and forward with your elbows, moving your chest back toward your thighs.
5. Stay in this pose for 5 breaths, then lower down to your knees to rest.

4. Chair Pose Variation

The chair pose is a powerful pose for building strength in the legs, core, and arms. This variation adds an extra challenge by incorporating balance and toe strength.

To perform the chair pose variation:

1. Stand at the top of your mat with your feet hip-width distance apart, ensuring that your feet are in two straight, parallel lines.
2. Raise your arms out in front of you at shoulder height and keep your hands shoulder-width apart.
3. On an inhalation, lift your heart, and on an exhalation, bend your knees and shift your hips back as if you were going to sit in a chair.
4. Lift your navel toward your spine and keep your breath even and smooth.
5. Holding this position as best you can, begin to lift your heels up off the floor so you are balancing on your toes. If the balance is too difficult or if you have any toe issues, you can keep your feet flat on the floor.
6. Hold this pose for 1 minute or longer, focusing on your breath and maintaining stability.

5. Tree Pose

Tree pose is a classic yoga pose that helps to improve balance, stability, and leg strength. It also engages the core muscles for added stability.

To perform tree pose:

1. Stand tall at the top of your mat with your feet together.
2. Shift your weight into your left foot and bring your right knee up in front of you.
3. Grab your right ankle with your right hand and place your foot on your upper inner left thigh. If you can't place it that high up, place it below your knee, making sure not to place it on the inner edge of your left knee.
4. Firm your outer upper left leg into the sole of your right foot and keep your hips level to the floor, ensuring that one hip is not higher than the other.
5. Place your hands in a Prayer Pose in front of your heart. If this feels easy, raise your arms overhead, keeping your hands shoulder-width distance apart, and spread your fingers wide, reaching your fingertips toward the ceiling.
6. Breathe evenly here, releasing the posture after 5 to 10 breaths. Then, switch sides.

6. High Lunge

The high lunge is a powerful yoga pose for strengthening the legs, core, and glutes. It also helps to improve balance and stability.

To perform high lunge:

1. From the top of your mat, take a big step back with your left foot. Keep your hips and shoulders squared forward toward the front of your mat.
2. Your stance should be long enough that your front leg is at a 90-degree angle. Stack your knee on top of your ankle and point the center of your front knee toward the second and third toe of that foot.
3. Lift your lower belly up and away from the front of your front leg, and make sure your torso is vertical and perpendicular to the floor.
4. Lift your inner back thigh towards the ceiling and press back with your back heel toward the wall behind you.
5. If you have a block handy, hold it between your hands and lift your hands overhead. Squeeze your hands on the block and imagine you're trying to lift it up to touch the ceiling. If you don't have a block, imagine one is there and do the same thing.
6. On an inhalation, push down with your front foot, straightening your front leg. On an exhalation, come back to the bent leg position. Repeat, moving with your breath, 5 to 10 times before switching sides.

7. Horse Pose

Horse pose, also known as goddess pose, is a wide-legged squat that targets the muscles in the legs, glutes, and core. It is a challenging pose that helps to build strength and stability.

To perform horse pose:

1. Face the side edge of your mat and take a wide stance, with your feet about 3 to 4 feet apart. The taller you are, the wider you'll want your stance to be.
2. Open both feet out to about 45 degrees, then start to bend your knees, making sure your knees are pointing toward your toes and not falling in or out.
3. Stack your knees over your heels and lift up through your low belly, ensuring that your torso is upright.
4. Place your hands in the Prayer Pose in front of your heart center and stay in this pose for 1 minute or longer, focusing on your breath and maintaining stability.

8. Squat

Squatting is a fundamental movement pattern that engages the muscles in the legs, glutes, and core. Incorporating yoga squats into your practice can help to build strength and flexibility in these muscle groups.

To perform a squat:

1. Stand in the middle of your mat, facing the short edge, and take your feet about as wide as your mat.
2. Fold forward, opening your feet toward the edges of your mat and bending your knees as much as you can.
3. Line your knees so they are pointing in the same direction as your toes and bring your hands to Prayer Pose in front of your heart.
4. If your heels can't stay grounded on the floor, use your hands for support.
5. Hold this pose for 5 breaths, focusing on your breath and deepening the stretch with each exhale.

9. Crow Pose

Crow pose is an advanced arm balance that targets the muscles in the arms, shoulders, core, and wrists. It requires both strength and balance, making it a challenging pose for beginners.

To perform the crow pose:

1. From the squat position, walk your hands forward toward the front of your mat and round your spine.
2. Start to lift your hips halfway up so your heels are comfortably on the floor, and bring your hands back so they are about 12 inches in front of your toes.
3. Separate your hands shoulder-width distance apart and spread your fingers wide.
4. Shift your gaze forward and bend your elbows slightly.
5. Place your knees on the backs of your upper arms as if they were a shelf, and start to lean your weight forward so your toes start to feel light on the floor.
6. Keep your chest and gaze facing forward, and continue to push firmly down with both hands evenly.
7. If you are able to shift enough weight forward, your feet will come up off the floor, and you'll be balancing on your hands. When that happens, draw your toes together to touch and lift your feet toward your hips.
8. Hold this pose for a few breaths, then release.

10. L-Pose

L-pose, also known as handstand prep, is a pose that helps to build upper body strength, particularly in the arms, shoulders, and core. It is a preparatory pose for a handstand and can be practiced against a wall for added stability.

To perform L-pose:

1. Make your way over to a wall and come onto your hands and knees with your toes tucked under, touching the wall.
2. Stack your hips over your knees, torso parallel to the floor, and shoulders stacked over your wrists.
3. Place your hands shoulder-width distance apart and spread your fingers wide.
4. Root down into both hands, especially pressing down with your thumb and index fingers, then start to lift your hips up, similar to moving into a short downward dog.
5. Keep your hands grounded and arms straight, and start to walk your feet up the wall.
6. Bring your feet up to hip height, not higher. Bend your knees slightly and press your chest toward the wall.
7. If your hamstrings are open enough to straighten your legs, feel free to do that here. However, if straightening your legs pushes your chest forward, keep your knees slightly bent.
8. Continue to press firmly down with both hands and keep your arms straight.
9. Hold this pose for a few breaths, then walk your feet down the wall and rest on your knees.

11. Handstand

Handstand is an advanced yoga pose that requires a significant amount of upper body strength, core strength, and balance. It is a challenging pose but can be achieved with consistent practice and proper alignment.

To perform handstand:

1. Come onto your hands and knees facing a wall, with your hands about one full hand length away from the wall.
2. Line up your hands so they're shoulder-width distance apart, and spread your fingers wide, pressing firmly down into both hands.
3. Shift your gaze forward to the space between your thumbs and hold your gaze there.
4. Feel your outer upper arms firming in, and keep your arms straight and strong as you tuck your toes under and lift your hips up. You will feel like you're in a short downward dog.
5. From here, step and kick up. Don't worry if you don't get all the way up at first; it takes practice! Try kicking up with both legs and see which one feels better.
6. Once you're up, bring your heels together and reach them up toward the ceiling, keeping your gaze between your thumbs the whole time.
7. This is a challenging pose, especially if you're new to it, so try to have a positive approach and know that you're doing your body a lot of good, even if it takes a while to get up.

Incorporating these yoga poses into your workout routine can help you build strength, improve flexibility, and enhance overall physical fitness. Remember to listen to your body, modify poses as needed, and always prioritize safety and proper alignment. Whether you're a beginner or an experienced yogi, these poses offer a challenging and effective way to strengthen your muscles and improve your overall well-being. So roll out your mat, take a deep breath, and let the journey to a stronger, more resilient body begin!