8 Effective Yoga Poses For Muscle Building

If you think hitting the gym is the only way to build muscle, be ready to be taken aback. Ever heard of yoga for muscle building? Well, not many have. However, there is next to nothing that yoga cannot do, and it is possible to get a toned, lean, and well-shaped body on a yoga mat too. This article brings you the seven most effective yoga poses that help you in your muscle-building journey and guides you through performing them correctly. Take a peek!

Yoga To Build Muscle

Unlike weight training in a gym, yoga does not require you to lift weights to build muscle. In yoga, you lift your body weight instead of dumbbells for resistance. Some yoga poses have the ability to break your muscle fibers by creating tension in them. Then, your body builds more muscles as backup, thereby increasing the muscle mass. Weight training, in contrast, allows for targeted muscle growth through the use of heavier weights, leading to greater muscle and strength gains. If you are picking yoga over weight training to build muscles, choose the asanas that are mentioned below.

This study of young adults from Project EAT, involving 1664 participants, found that 16.2% of them practiced a 30-minute yoga routine per week. After adjusting for initial body satisfaction and body mass index, yoga practitioners had higher concurrent body satisfaction compared to non-practitioners.

8 Best Poses In Yoga For Muscle Building

For a convenient and natural way to build muscle, try the following yoga poses.

1. Surya Namaskar Cycle

The Suryanamaskars are the best option to build strength, endurance, and breath. Over a period of time, all three elements will converge and help one shape up and switch on almost all the muscle groups required for progressive postures. The posture starts with Tadasana, Namaskar Asana, Urdhvasthasana, Uttanasana, Adhomukasvanasana, Chaturangadandasana, Urdhvamukhasvanasana, Adhomukhasvanasana, Uttanasana, Urdhvastasana, Namaskarasana and ends in Tadasana. A set of three suryanamaskars and progressing into multiples of three sets will be helpful according to your endurance.

Benefits: May bring a new vigor and vitality to the limbs, tone the upper and lower torso, and leave the practitioner with a very refreshed mind.

Quick Tip

As a beginner, you can start with 3 sets, gradually increasing to 12 sets per day for improved muscle strength and endurance.

2. Virabhadrasana 1 (Warrior 1 Pose)

Virabhadrasana 1 or the Warrior 1 Pose is an asana commemorating great fighters. Virabhadrasana is the name of a great warrior in Hindu mythology. You might think it strange to have a yoga pose named after a warrior when yoga is all about peace. Here, it refers more to the spiritual warrior in each one of us who fights against ignorance. Practice the asana in the morning on an empty stomach and hold the pose for at least 20 seconds. Virabhadrasana 1 is a beginner level Vinyasa Yoga asana.

Benefits: Virabhadrasana 1 stretches your chest, lungs, and stomach. It strengthens your back muscles and arms. The pose strengthens and stretches your thighs and calves. It may improve focus and blood circulation. Extra care should be taken to not load the front knee. This pose removes stiffness from the femur area and brings a wonderful tone to the quadricep region.

3. Trikonasana (Triangle Pose)

Trikonasana or the Triangle Pose looks like a triangle when assumed, and is hence named so. Practice it in the morning preferably, or in the evenings on an empty stomach after a gap of 4 to 6 hours after having a meal. It is alright to practice Trikonasana at other times too, but it won’t give good results. Trikonasana is a beginner level Vinyasa Yoga asana and you need to practice it for a minimum of 30 seconds.

Benefits: Trikonasana strengthens your legs, arms, knees, and ankles and stretches your hips, shoulders, and spine. It may also improve your physical equilibrium and digestion. The pose massages and strengthens the posterior obliques and thereby may help reduce back pain and stress and potentially stimulate your spinal nerves.

4. Sethu Bandhasana (Bridge Pose)

Setu Bandhasana or the Bridge Pose resembles a bridge and is therefore named so. Practice it in the morning if you are an early riser or in the evenings. Make sure your stomach is empty whenever you practice as the digested food will release energy in your body, which can be spent on the asana. Sethu Bandhasana is a beginner level Vinyasa Yoga asana that takes 30 to 60 seconds to do.

Benefits: Sethu Bandhasana strengthens the back muscles and stretches the chest and spine. It may calm your brain and possibly reduce thyroid problems. Sethu Bandhasana is an easier form of backbends generally done prior to Urdhvadhanurasana. It is good to strengthen the glutes, abdominals, and the spinal areas of the vertebrae.

To know more about the pose, click here: Sethu Bandhasana

5. Bhujangasana (Cobra Pose)

Bhujangasana or the Cobra Pose resembles a snake with its hood raised. It resembles part of the Surya Namaskar regimen. This pose works great when practiced in the morning on an empty stomach and clean bowels. If you practice it in the evenings, make sure you do it 4 to 6 hours after your meal. Cobra Pose is a basic level Vinyasa Yoga asana. Hold the pose for 15 to 30 seconds.

Benefits: Bhujangasana tones your abdomen and opens up your shoulders. It strengthens your back and increases its flexibility. This asana may reduce fatigue and improve blood circulation. It also elevates your mood and may stimulate your kidneys.

6. Bakasana (Crow Pose)

Bakasana or the Crow Pose looks like a crow perched on a tree branch. This challenging pose requires preparation, and a daily yoga routine will make it easier to assume. For best results, practice Bakasana after the body has been sufficiently warmed up with preceeding Yoga postures. Bakasana is an intermediate level Hatha Yoga asana. Hold the pose for 30 to 60 seconds.

Benefits: Bakasana strengthens your wrists and arms and the abdominal region. It stretches your upper back and increases concentration, coordination, and balance.

7. Salamba Sirsasana (Headstand)

Salamba Sirsasana or the Headstand is a challenging pose considered as the king of all poses. The pose requires you to bear the entire weight of your body on your forearms. This asana requires ideal upper body strength that you have to work towards before you can try it. Practice the pose in the morning on an empty stomach. It is an advanced Vinyasa Yoga asana. Hold the pose for one to five minutes and ensure proper body alignment to avoid injuries.

Benefits: Salamba Sirsasana strengthens your lungs, arms, and legs. It potentially stimulates your pituitary gland and tones your abdominal organs. It helps those suffering from insomnia and sinusitis. The pose possibly stimulates your nerves and allows fresh blood to flow to your brain.

Quick Tip

Phalakasana, Ardha Pincha Mayurasana, and Utkatasana are some more poses that you can perform to build muscle.

For injury prevention, always perform these poses with the help of a yoga and meditation instructor. Also, take care of your nutrition and hydration needs to promote muscle recovery.

To know more about the pose, click here: Salamba Sirsasana

8. Ashtanga

Ashtanga is a style of yoga popularized by K. Pattabhi Jois in the 20th century. It is known as the eight-limbed yoga, referring to the eight spiritual practices outlined in the yoga sutras. These are yama (ethical standards), niyama (observances), asana (posture), pranayama (breathing), pratyahara (withdrawal), dharana (concentration), dhyana (meditation), and samadhi (absorption). This practice involves a series of challenging postures that require the engagement of various muscle groups, such as hamstrings, abs, chest, and shoulders.

Ashtanga yoga helps you build strength as you learn to carry your body weight in different positions. Regular practice of the positions helps one tone, improve balance, maintain stability, and strengthen muscles.

If you wish to use these 8 yoga poses for muscle building, remember that consistency is key. Practice these poses at least three to four times a week and have a balanced diet to see the best results. You may also combine them with other exercises to enhance your overall fitness and strength.

Now, let’s answer some questions regarding yoga and muscle building.

Infographic: Top 3 Yoga Poses For Muscle Building And Strength

Most people flock toward free weights and machines to gain muscle. However, sometimes, using your own body is the best tool for the job. Yoga can help in this situation. It is much more than a glorified form of stretching. Specific yoga positions can target your muscles, work your core, and promote functional strength gains when done correctly. Go through the infographic below to discover the best yoga poses for developing strength and muscle.

Illustration: StyleCraze Design Team

Frequently Asked Questions

What is the ideal diet during the muscle building process?

Incorporate protein-rich foods in your diet and consume more calories than you expend for a healthy muscle building process.

Is it advisable for first-time yoga doers to build muscle through it?

Yes, it might take time, but yoga is a natural health and wellness practice and is a simple way of building muscle.

What type of yoga is best for building muscle?

Power yoga workouts are recommended to build muscle. Along with building strength, it is also good for improved agility and mobility.

How many days a week do I practice muscle building yoga asanas?

Practice yoga every other day to give your body time to recover and build new muscles.

Is yoga as good as weight lifting?

Yes, yoga is as good as weight lifting and can be practiced for a stronger build. It not only contributes to muscle and strength building but also increases flexibility and posture (1).

Is yoga good for bodybuilders?

Yes, yoga can be an excellent addition to bodybuilders’ exercise routine besides heavy weight lifting. It helps bodybuilders build endurance for weight lifting, maintain a good posture, and improve muscles with substantial energy and oxygen.

How long does it take to build muscle with yoga?

You may notice toned muscles after 3-4 months of daily yoga training routine (2).

Does yoga burn fat or build muscle?

Yoga can simultaneously help you burn fat and build muscles.

That’s it, guys. That’s all you need to know about yoga for muscle building. You might be doubtful about the results, but we assure you, yoga does wonders. You will only know if you try. So, get started and tell us how it worked for you.

Illustration: Effective Yoga Poses For Muscle Building

Image: Dall·E/StyleCraze Design Team

Learn about the different ways yoga can help you build muscles. Check out this video below to know more about how yoga can help you improve your body strength.

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Reviewer Author Editor Fact Checker

Anirudh GuptaCertified Yoga Instructor

 

Anirudh has 9 years of experience as a Certified Yoga Instructor – RYT 200 – Yoga Alliance from Yoga Vedanta Centre. His teaching style incorporates the therapeutic principles of healing into the asanas and leaves one refreshed and energized.

Read full bio of Anirudh Gupta

Shirin MehdiHealth & Wellness Writer

 

Shirin is a health and wellness writer with three years of experience and specializes in writing articles on yoga and has extensive knowledge about the postures of the asanas. Prior to joining Stylecraze, she interned with an advertising firm as a copywriter and as an editorial intern for a luxury fashion magazine.

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Ravi Teja TadimallaCo-Editor-in-Chief

Ravi Teja Tadimalla is a Co-Editor-in-Chief and a published author. He has been in the digital media field for over a decade. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.

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Himanshi MahajanHealth & Wellness Writer

Himanshi Mahajan is a Certified Health & Nutrition Life Coach. She has a bachelor’s degree in Life Sciences from Guru Nanak Dev University and two years of experience in writing SEO-based and research-backed content across health and lifestyle genres.

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