We have curated 5 simple yet powerful yoga poses to build strength, stamina, and flexibility. Yoga for strength is an amazing, sustainable and safe way to become strong and healthy. Follow these 5 asanas curated by Sarva's expert yoga teachers and see some amazing results.
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In recent times, there has been a wave of change in the perspective of individuals towards fitness. While the earlier health targets were restricted to weight loss and body toning, today we observe the focus shifting to building body strength and improving stability and mobility. A lot of people might not feel instantly drawn towards yoga, especially when it comes to building strength. The popular choice for strength still remains weight training. Sarva yoga is here to support and nurture the steadily growing curve of individuals turning to yoga for strength & flexibility, yoga for core strength and so on.
In yoga, an individual utilizes their own body weight and can target even the smallest stabilizing muscle in the human body, which are otherwise easily missed in other forms of weight training. In yoga for strength and flexibility, the poses use isometric and unconventional contractions, a type of muscle contraction in our human body that strengthens a muscle as it stretches. The asanas also build focus as the practitioner concentrates on holding a pose, thus increasing balance and stability by building a mind-muscle connection.
Watch our Video on Full Body Yoga For Strength & Flexibility
This asana might look easy but requires tremendous effort to hold the pose for even a minimum of 20 counts. The pose works great to increase strength and improve body stability and balance. It works on strengthening the thigh region; the glutes, the knees, calves and ankles thus proving to be a great lower body exercise.
This asana can be categorized as an intermediate-level one and serves as a great balancing act. This asana requires you to have a strong upper body strength and an active core. Once attained successfully, Bakasana strengthens the wrists and the abdominal core region. The crane or the crow pose is also a great asana to tone and strengthen the shoulders and arms.
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Navasana works wonders for the core region. It results in the toning and strengthening of the core area and also works on the lower back muscles. The pose also enables the strengthening and stretching of the spine. In addition to strengthening the abdominal muscles, Navasana also improves digestion by stimulating the secretion of digestive juices.
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Phalakasana or the plank pose is an amazing pose for yoga for core strength. It also stabilises the body, strengthens the abdominal muscles and arms and shoulder muscles. You can try out various variations of the plank pose, but the key to getting the optimum benefits of the pose is to engage the core muscles throughout and try to challenge yourself to hold the posture for longer periods of time.
The veerabhadrasana poses or the warrior poses are meant to cultivate physical and mentals strength and transform you into a warrior. The grounding quality of these postures combined with the endurance that comes with holding these strong poses, increases muscle strength, core stability and muscle tone. To sum up, even though weight training, crossfit etc are great ways to build muscle mass or bulk up, the quiet strength that yoga builds with lean and supple muscles can last you a lifetime. It's an added bonus that yoga does wonders for your mental health as well! So, yoga for flexibility and strength is the right way to go!
Watch our Video on Yoga Poses to strengthen your arms
Sarva tips to start yoga for strength Start slow, with basic yoga, allow your body to open up first. Dont be afraid to use props in your practice Include lots and lots of surya namaskars Dont ignore your diet Be dedicated and disciplined Enjoy and embrace the process of yoga for strength
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To sum up, even though weight training, crossfit etc are great ways to build muscle mass or bulk up, the quiet strength that yoga builds with lean and supple muscles can last you a lifetime. It's an added bonus that yoga does wonders for your mental health as well!
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