The biggest misconception about yoga has been the fact that it is only performed to become flexible, or people perform yoga to calm their nerves. However, those concepts ring true; the lesser popular use of yoga is that it can also be used for muscle building and gaining strength. By practicing these basic and easy Yoga Postures, you can easily gain strength and build muscles without doing any heavy weight-lifting or following some intense workout routine.
Ceasar F. Barajas, who is a yoga instructor and a trainer, shares his opinions on yoga used to gain strength and build muscles by saying that yoga is a great way to tone the body whilst building the muscle. He says that by maintaining definite yoga poses, the body is tearing fibers, and thus in response to that tear, the body builds more backup muscles.
Ceasar also lays stress on the fact that the importance of updated workout routines should not be ignored and that by amalgamating different ways of working out with yoga can be a great and effective way to gain strength and build muscles. He suggests yoga be combined with weight lifting; he says that yoga is a good way to keep your mind relaxed while keeping your breathing patterns in check.
Yoga postures that help to gain strength and build muscles:
Yoga has various poses and postures that you can choose from, so to provide you with the most effective and paramount poses, the top 5 are handpicked by the yoga instructor Ceasar Barajas. These poses are supposed to target your core strengths as well as certain body parts and hamstrings. You can adjust the poses according to your fitness requirements and body type. Here are best basic yoga posture list.
5 Best Yoga Postures: Benefits & Healthy Tips
1-Bridge Yoga Pose
Barajas says that the bridge pose is amazing for building lower body strength as this pose is based on squeezing your body through your lower back, glutes, cores, and legs. This pose, aside from its muscle-building benefits, helps to stretch thighs, hip flexors, neck, and spine whilst opening up chest and shoulders. This pose helps in stretching the body overall and also helps in calming the nerves while reducing mental stress, fatigue, anxiety, and insomnia.
2-Tree Yoga Pose
Probably one of the most popular and iconic poses is the tree pose; the main purpose of this pose is to maintain balance. This pose helps in calming nerves while improving concentration and focus and getting your body to stay balanced overall.
This pose is performed by standing on one leg while the other leg is folded and brought to the torso and both arms are stretched out above the shoulders and sometimes above the head. The core has to be engaged at all times while performing this pose, or else balance will be off, and you’ll stumble. This pose helps in stretching shoulders, torso, groin, and thighs and helps in maintaining balance.
3-Chair Yoga Pose
This pose is good for maintaining and strengthening lower back muscles as glutes and legs are engaged to form a standing yoga posture. This half-squat position is maintained by lowering your body and performing a squat, steadily resting the weight of your entire body onto your thighs, and putting your arms above your head.
The chair pose requires quicker breathes, which increase the heart rate and improve blood circulation; this pose also opens up the shoulders and chest while calming the nerves, which act as a therapeutic experience. It also helps in strengthening the back, hips, glutes, thighs, and shoulder; the chair pose can help in stretching shins and tendons.
4-Warrior Three Yoga Pose
The warrior three poses is another classic and iconic yoga pose that is suggested by Barajas for its various benefits, just like the tree pose, the warrior three poses is extremely helpful in establishing and maintaining balance while building muscle strength and endurance. This pose is maintained by standing on one leg and pushing the other leg straight back while leaning forward. The hands and arms are stretched out in front.
5-Plank Yoga Pose
According to Barajas, the plank pose is an incredible pose to reinforce your core and build upper body strength. The plank pose can be altered to make it more challenging, Barajas suggests to practice low planks on your forearms, high planks on your hands and side planks as well.
Yoga is not just a workout routine; it fortifies muscles and increases the body’s endurance rate, which is extremely helpful in strengthening the body overall. Making the body accustomed to muscle gains and strength is helpful not only inside the gym but in all aspects of life.
FAQs
What are the benefits of practicing the 5 best yoga postures?
The 5 best yoga postures offer a range of benefits for both the body and mind. These may include improved flexibility, strength, balance, posture, and overall body awareness. Yoga can also help reduce stress, promote relaxation, enhance focus, and increase energy levels. Additionally, regular practice of these postures may contribute to better digestion, circulation, and respiratory function.
Can beginners practice the 5 best yoga postures?
Yes, beginners can practice the 5 best yoga postures, but it’s important to start gradually and listen to your body. It’s recommended to learn these postures under the guidance of a qualified yoga instructor who can provide proper alignment cues and modifications based on your individual needs. It’s important to approach the practice with patience, respect your limitations, and avoid pushing yourself too hard in the beginning.
How often should I practice the 5 best yoga postures to see results?
Consistency is key when practicing yoga. Aim for a regular practice, ideally several times a week, to experience the benefits of the 5 best yoga postures. Even a short daily practice can be beneficial. However, the frequency and duration of your practice can vary depending on your schedule and personal goals. Listen to your body and find a routine that works best for you.
Are there any precautions or modifications I should consider while practicing these postures?
It’s essential to practice yoga mindfully and with proper alignment to prevent injury. If you have any pre-existing medical conditions or injuries, it’s advisable to consult with a healthcare professional or a qualified yoga instructor before attempting these postures. They can guide you on modifications or alternatives that suit your specific needs and ensure a safe practice.
Can the 5 best yoga postures be practiced at any time of the day?
Yes, the 5 best yoga postures can be practiced at any time of the day, depending on your preference and schedule. Some people prefer to practice in the morning to energize their body and mind for the day ahead, while others find it beneficial to practice in the evening to release tension and promote relaxation before bedtime. Experiment with different times and observe how your body and mind respond to find the best time for your practice.
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