Looking to boost your strength without hitting the gym? What if we told you that yoga, known for flexibility and stress relief, can also be your secret weapon for building serious strength? Yes, you heard it right. While most people associate strength training with lifting heavy weights, yoga offers a powerful, yet low-impact alternative to enhance your body’s strength.
So, if you are wondering which yoga poses are the most effective for increasing strength, we have got you covered. Here are the 5 yoga asanas you should add to your routine for a stronger, fitter body. Take a look:
Ardha Pincha Mayurasana
Also known as the Dolphin Pose, Ardha Pincha Mayurasana is an inversion posture that works wonders for strengthening the shoulders and back while improving mobility. It helps open, extend, and build the upper body, increases hamstring flexibility, and serves as a great warm-up for more intense inversions like the headstand. To perform this asana, begin in a forearm plank with your abdominals engaged and shoulders aligned over your elbows. Walk your feet forward and lift your hips to form the dolphin pose.
Garudasana
Garudasana, or the Eagle Pose, strengthens the ankles and thighs, tones the inner thighs, stretches the outer hips, and opens the upper back while improving focus and balance. To perform this asana, bend your knees, cross your left thigh over your right, and hook the top of your left foot behind your right calf. Spread your shoulders, bring your right elbow into the crook of your left, press your palms together, and raise your elbows, extending your fingers towards the ceiling.
Phalakasana
If you’re working on building core strength, Phalakasana, also known as the plank pose, is essential. This transitional pose strengthens the core, arms, and shoulder muscles and helps develop focus and endurance. To perform this asana, lie face down on the floor or a yoga mat. Place your palms by the sides of your chest, bend your elbows, and raise your body off the floor into a push-up position. Hold the posture for as long as you can.
Utkatasana
Also known as the Chair Pose, Utkatasana strengthens the legs, upper back, and shoulders while enhancing balance and flexibility. To perform this asana, stand with your feet hip-width apart, bend your knees, and move your hips back as if you were sitting in a chair. Stretch your arms above your head in line with your ears, and hold the position for as long as possible.
Virabhadrasana II
The Warrior II Pose, or Virabhadrasana II, strengthens the shoulders, arms, and legs, while stretching the legs, chest, and shoulders. To perform this asana, begin in a mountain pose on a mat, then step your left foot back. Extend your arms parallel to the floor, reach through your fingertips, and look over your right middle finger, holding the posture.
Incorporate these yoga postures into your routine to build strength, flexibility and maintain heart health as you age.
