7 Effective Yoga Poses for Muscle Building

Effective Yoga Poses

Effective Yoga Poses

Image: Effective Yoga Poses

Here are a number of the simplest yoga poses

7 Yoga Poses for Muscle Growth

Phalakasana

Muscles Targeted: Phalakasana or the plank pose is one among the simplest asanas for the core, but additionally to the abdominal muscles it also works on the arms, chest, or pectoral muscles, glutes, and front of the legs. 

Why Include It: With the amount of muscles that enjoy the Phalakasana, it’s no wonder that yogis who are focused on strength always include the pose in their workouts. 

Chaturanga Dandasana

Muscles Targeted: Chaturanga Dandasana or Four-Limbed Staff pose is understood to strengthen the arms and wrists and it is often particularly effective at building the triceps. 

Why Include It: While beginners should simply learn to practice this pose to strengthen the arms, experienced yogis can try variations like Chaturanga push ups. These are often so challenging that they're even mentioned as triceps pushups.

Adho Mukha Svanasana

Muscles Targeted: Mainly considered strengthening for the arms and legs, Adho Mukha Svanasana or downward dog pose also works on the shoulders and core muscles, even stretching the rear and hamstrings. 

Why Include It: Adho Mukha Svanasana is one among the foremost distinctive and maybe the best-known poses in Yoga. Like many other asanas, it's deceptively simple but is often quite challenging and you’ll start to feel the burn in your arms and legs in about 10 seconds. 

Virabhadrasana II with Dumbbells

Muscles Targeted: Virabhadrasana II or the Warrior II pose is understood to strengthen the legs and ankles especially , but it mainly wants to build focus, balance, and stability. 

Why Include It: apart from benefits to the leg muscles, the Warrior II pose is one among the simplest yoga poses to create stamina and balance. 

Purvottanasana

Muscles Targeted: Purvottanasana or Upward Plank Pose is one among the foremost demanding asanas during this list, performing on the core, leg, shoulder, and arms. 

Why Include It: Just like the Phalakasana, Purvottanasana may be a compound exercise that doesn’t just target one muscle group.However, it’s tons more intense requiring adequate core and arm strength, also as a point of flexibility. 

Utkatasana

Muscles Targeted: Utkatasana or Chair Pose is the yogic equivalent of squats and it strengthens the muscles in your back and spinal column , also because the thigh and calves.

Why Include It: This asana is so good at strengthening the rear and glute muscles that a lot of athletes use it as an alternative to weighted squats. 

Salabhasana

Muscles Targeted: Salabhasana or locust pose also works totally on the glutes and spinal column , but it also strengthens the arms and legs.

Why Include It: As a prone back bending asana, the Salabhasana may be a good asana to incorporate in any yoga workout for muscles and strength building. This is often considered one among the simplest exercises that you simply can do to strengthen the rear muscles, which can end in lower stress on the spine itself. 

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