You don’t need to knock at the gym for increasing body strength and building muscles. You can follow yoga to increase your body fitness, strengthen your joints, freshen up your mind and builds muscles. Yoga is always the first preference of professionals. Practise every asana in order and hold each pose for at least 5 breaths and then repeat it with the opposite side.
Let‘s Follow Few Asana Or Poses Which Will Help You To Build Your Strong Muscles
Tree Pose
This pose is very effective for building leg muscles. In this pose the entire body weight will place on one foot. Start this yoga pose to stand straight. Then bend your left leg and place it on your right inner thigh. The left knee should be pointed to your left side. Raise your arms with hands together and place it above your head. Take at least 5 breaths and then repeat this in order with the right side.
Warrior 1 Pose
Start from your standing position. Then jump and place your one foot in front and another behind you. Now turn the back foot 45 degree and extend the front leg straight to the front side. Then inhale and carrying your arms straight above your head. Exhale and bend your front knee. Lifting through the core and hold the pose for about 5 breaths. Then repeat.
Warrior 3 Variation
This pose is good for toning lower body muscles. It needs lots of balancing. Come to the crescent pose. Take your left feet behind and bend your right feet at 90 degree. Back straight, abs tight and raised two arms above your head. Balance on your right feet and raise your left feet behind. Forward your upper body and bend. Your left leg, back, neck and head should be on the same level. Now raise your hands forward. Stay for few breaths and then come back to the Crescent position. Do this pose for 10 to 15 times in each side.
Shoulder Stand
This kind of poses are very risky for neck and back injury. If you have osteoporosis or arthritis then never attempt this pose. Lie down on your back and inhale. Then exhale and raise you’re both legs together straight up. Balance your weight on your head, neck, shoulder and upper arms. You can support your hips or you can just place straight on the floor. Breathe relaxed. This pose is good to give strengthen your back and arm muscles.
Bridge Pose
This pose strengthens your entire body. To perform these pose, lie down on the floor. Put your foot on the floor. Now lift your hips until you can imagine a straight line from your shoulder to the knees. Now take your shoulders in. your abs must be tight. Now clip your finger under your body. Come down with your butt without touching the floor and lift up. Do this up down 10 times. Then lift your left leg straight up and come down and again lift up. Do this 10 times and repeat with the other leg. After doing both sides come to the bridge poses.
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Stay for about 10 to 15 seconds and then lie down for few seconds.
Side Plank
This pose works better on arms, legs and upper body, oblique muscles. Lie down on your right side. Come to the plank position. Bring your body straight. Shift your body weight on your right arm and lift your body. Balance on the right side for about 15 seconds. Then extend your left hand and feet. Hold your big toe of left feet with your left hand. Wait for another 15 seconds now lower the left leg and wait for 4 to 5 breaths. Come back to the plank position and take some rest do the same with the other side.
Cat- Cow Pose
First pose like table top. Place your knees on the floor. Place foot with sole upward. Place your palms on the floor. Now inhale and pressing belly towards the floor and be in cow pose. Lift your tailbone and Chin towards the ceiling.
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Now exhale and push your back upward. It will look round back and chin toward your chest like cat pose. Practise these two poses alternatively at least for 6 times.
Downward Dog to Upward Dog
This pose tones your hips, legs, arms and core. Go to the plank pose, place your palms on the floor extended. Place your feet on the floor. Inhale and abs tight and suck your belly button inside.
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Stay for 10 seconds. Push your hips up towards the ceiling like downward dog pose. Your knees should not bend. Stay in this pose for 5 breaths and then put your knees down and lower your structure. Now forward your body balance your body on palms. Be straight with your upper body. You can touch the floor by your legs. But it is better not touch the floor by legs. Hold 5 breaths like upward dog.
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Repeat these two poses 10 times.
Chair Pose to Airplane
This pose is good to tone your hips and belly. Fold your feet together, bent your knees, act like you are sitting on a chair.
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But there is no chair. Extend your arms upward and tilt your pelvic slightly. Now shift your weight on your right foot. Spread your left leg back. Extend your arms back with two palms facing one another and be like airplane. Do it for 5 breaths.
Forward Fold to Garland Pose
Start from downward facing dog. Bend your upper body towards forward and hold your feet with hands. Touch your knees with your forehead. Stand with spread legs wider than hips width. Now slowly sit down in low squat position for garland position with posing Namashkar in middle of your chest. Perform this pose for 5 breaths.
