Strength-Building Yoga Routine

Yoga postures and breathing techniques can help build strength.

Many people get into yoga with a goal to gain more flexibility, achieve better balance, maintain mental serenity and build physical strength. Regular yoga practice provides all of these benefits, but you can focus on one or more elements with specific yoga routines. A strength-building yoga routine involves postures and breathing techniques that are particularly effective at creating lean muscle mass and increased physical power. Consult a doctor before you begin a yoga routine for strength.

Sun Salutations

A study in the Asian Journal of Sports Medicine examined the effectiveness of yogic sun salutations in improving muscle strength. The researchers found that sun salutations increase muscle strength when practiced regularly. Because the flowing sequence of postures involves all major muscle groups, sun salutations are a way to warm up in a strength-building yoga routine. To perform a basic sun salutation, stand in mountain pose with your feet firmly grounded on your mat. Inhale as you reach your arms over your head. Exhale and bend at your waist for standing forward bend. Inhale and lengthen your spine into half standing forward bend before exhaling to plant your palms on your mat. Step your feet back into plank pose and lower your body to four-limbed staff pose. Inhale and bring your chest forward into upward-facing dog. Exhale and roll over your toes, coming into downward-facing dog. Stay here for five deep breaths. Step to the top of your mat and inhale to half standing forward bend. Exhale into standing forward bend. Inhale as you reach your arms toward the ceiling; exhale to bring your arms by your sides in mountain pose. Start with two repetitions of the sequence and work your way up to five as you get stronger.

Warrior Poses

Aptly named, the warrior poses encourage you to embody a formidable stance and spirit. According to Yoga Journal, warrior I, II and III poses strengthen your shoulders, arms, back, abdomen, thighs, calves and ankles. Try practicing these three postures in sequence, beginning with warrior I pose. Stand with your feet hip-distance apart at the top of your mat. Turn your left foot out slightly and step it back at least a leg’s length from your right foot. Bend your right knee until it is directly over your right ankle, and square your hips to the top edge of your mat. Raise your arms over your head. Hold and breathe deeply for five deep breaths before transitioning to warrior II pose. Keep the length of your stance but draw your back foot toward the center of your mat to line up the arch of your back foot with the heel of your front foot. Stretch your right fingertips in front of you while you reach your left fingertips behind you. Take five breaths, noticing the strength building in your body. Come into warrior III pose by balancing on your right foot, lifting your left leg straight out behind you and reaching your arms directly forward. Repeat all three postures on the other side.

Kapalbhati Breathing

Kapalbhati, or skull shining breath, is both a cleansing and breathing technique. It is used to expel stale air from the lungs, increasing lung capacity, toning the abdomen and strengthening the diaphragm. You can perform kapalbhati at the beginning or end of your strength-building yoga routine, but skip it if you have high blood pressure or are menstruating or pregnant. Sit cross-legged with your hands resting gently on your lower abdomen. Quickly suck in your belly as you forcefully expel air through your nostrils. Release the contraction and inhale naturally. Repeat these two steps in rapid succession for 25 to 30 cycles.

Cooling Down

End your strength-building routine with a relaxing posture such as legs-up-the-wall pose. This posture relieves tired muscles and calms your nervous system. Just like cooling down from a workout, it’s important to give your body time to rest after strenuous physical effort. Sitting on your mat or a blanket, push one hip against the wall and swing your legs up so your feet are pointing at the ceiling and you’re lying flat on your back. Let your arms rest beside you with your palms facing up. Close your eyes. Breathe deeply as you surrender into the restorative nature of this pose for at least five minutes.

References

• Asian Journal of Sports Medicine: How Effective Is Sun Salutation in Improving Muscle Strength, General Body Endurance and Body Composition?
• Yoga Journal: How to Salute the Sun
• MindBodyGreen: Warrior Pose: Understanding the Spiritual Warrior
• Yoga Journal: Warrior I Pose
• Yoga Journal: Warrior II Pose
• Yoga Journal: Warrior III Pose
• Yoga Journal: Skull Shining Breath
• Yoga Journal: Viparita Karani