Is Yoga a Weight-Bearing Exercise?

Yoga as a weight-bearing exercise

Yoga is an excellent weight-bearing exercise, which strengthens muscles and builds bone density. The explanations below help show how certain asanas provide weight-bearing exercise.

Mountain Pose

Tadasana, also called mountain pose, is a fundamental yoga posture. Properly executed, the weight should be equally distributed throughout all three corners of the feet. The mountain pose helps increase balance and build strength in the legs.

Tree Pose

Vrikshasana, or the tree pose, requires strength and agility. All of the body weight is supported by one leg. It may take a little practice and concentration, but holding a tree pose for up to one minute provides an excellent weight-bearing exercise.

Triangle Pose

Trikonasana, or triangle pose, is a popular weight-bearing posture that also helps increase flexibility in the legs. The wider the stance, and the closer the supporting hand is to the ground, the deeper the stretch. Adding a gentle twist also helps to increase balance.

Warrior Pose

Virabhadrasana I and II, the warrior poses, are designed to build strength in the legs and upper body. Even though they should be done with a wide stance, the body weight should be equally distributed between the front and back legs. Try holding this pose for up to one minute for a greater challenge.

Downward-facing Dog Pose

Adho Mukha Svanasana, more commonly referred to as "down-dog," is considered a resting pose. While the body is inverted in down-dog, the body weight should be balanced between the hands and feet. This pose relieves stress while helping to build up the muscles in the arms and shoulders, and stretching the long muscles of the legs.

References

• Yoga Fit with Beth Shaw
• Step by Step Yoga Postures