Top 8 Yoga Poses for Building Muscles In 2020


Many yoga poses can be used to build muscle. In this article, we look at 8 of the best poses to help in that. These poses can be tried by anyone willing to have a go.

Do you think that building muscle only requires weight lifting? You will be pleasantly surprised that this is not always the case. But what is yoga, and can one achieve a lean and toned body on a yoga mat? Yes, you heard us correctly, plus this can be done anywhere: at home, in your gym, at work. In this article, we’ll look at 8 of the best yoga poses that you can use to build lean muscle.

Read also: Why Sleeping Without Clothes Is Important For Your Health?

Yoga Builds Muscle

Before we get into the poses, let us take a look at why and how yoga builds muscle. Unlike gun work, yoga does not require you to lift heavy objects. Yoga is all about lifting your bodyweight instead of those weights you will find at your gum. This intricate position can break up your muscles and, as you recover, they grow to get stronger. The tension created in your body during yoga poses helps the muscles tear a little. Your body will then grow back and repair any damage, leading to larger muscles. Now, let us look at how you can build muscle with simple positions.

1. Downward Dog

Downward Dog
Downward Dog

The benefits of starting with a good warm-up exercise are insurmountable. Why do yoga if you are not able to fully warm-up? The downward dog is a great way of initially warming up to build muscle afterward. This is basic yoga that engages a lot of your core, especially your lower back. Try just before you start working out to reap the benefits of other poses. You will see that it makes a difference.

2. The Surya Namaskar

Surya Namaskar
Surya Namaskar

This is a killer pose that builds up strength, endurance, and harnesses the power of the breath. Over a long time, this one will switch on all relevant muscle groups and give your core the workout it needs. The best thing about this position is that it brings vitality and vigor to your body, whilst giving your muscles a real workout. It will tone your whole torso and give your limbs a stretch at the same time. In the end, you will also feel mindful and refreshed, especially as you incorporate the breathing element.

3. Headstand

Headst and

Last but not least, give a headstand ago, but only if you have good enough core strength beforehand. You need to be able to hold your entire body weight on your forearms. Get them strong before attempting this. This is a great pose to practice, but it is not for beginners. Put down your mobile, hold playing book of Ra tricks

for a moment, and get practicing!

4. The Triangle Pose

Triangle Pose
Triangle Pose

Formally known as Trikonasana, this pose gets its name due to the triangle shape one has to hold. It is a great pose for yoga meaning, it can be done at any time of the day. It is a position that even beginners can try, just make sure it is held for a minimum of 30 seconds at a time. Be sure to practice it on an empty stomach too, otherwise, you will feel awful. Sooner or later, you will notice obliques, shoulder muscles, and your posterior getting a nice tone.

5. The Bridge Pose

Bridge Pose
Bridge Pose

This pose, also known as setu bandhasana, is named after the bridge form one takes. Give it a real go during the evening or the morning if you like getting up early. If you want to know how to stop muscle spasms, do not perform on a full stomach. Any digested food will release energy in your body. This technique can be held between 30 seconds and a minute.

Read also: Best Body Toning Exercises In 2019 That You Can Do Without Gym

Regular practitioners of this pose will feel the benefits to their chest and back muscles straight away. It also works wonders for the spine and can be a great remedy to back pain. Did we mention those all-important abs? They get a solid workout too. All in all, this is a great pose for the strength workout.

6. The Cobra

Cobra Yoga Pose

The cobra position makes you look like a seedy snake! You will resemble snakes that have their hoods raised. It is best practiced when you have clean bowels. If you decide to eat, just wait ideally between 4 and 6 hours before giving it a go. Anyone can practice this one, even a beginner. One can hold it between 15 and 30 seconds. The best thing about this pose is that it improves flexibility as well as building up muscles, plus it does wonders for one’s mood.

7. Bakasana


This pose is known by practitioners in the west as the crow pose because it looks like a bird perched on its branch. It requires a bit of preparation and is one of those difficult yoga poses. You can do repetitions, holding each position for 30 seconds. Because of the force, this exerts on arms and the upper back, so it is best to stretch thoroughly beforehand. This pose is an overall challenging but rewarding one to practice every other day.

8. Virabhadrasana or Warrior One Pose

Warrior One Pose
Warrior One Pose

This is an asana pose that was originally carried out to commemorate great fighters such as Virabhadrasana, an ancient Hindu folklore warrior. It does seem a little strange to have a position named after a warrior, especially that yoga is commonly about peace, yet this is a spiritual warrior and refers to the warrior that fights against ignorance. If you practice this pose every morning on an empty stomach, holding this pose for at least 30 seconds, it can build your body. It is also a beginner pose and can stretch your lungs, chest, and stomach.

Yoga Poses for Life

We hope that you will choose to incorporate some of these terrific yoga poses in your daily routine or workout. Remember that they will get you building lean muscle plus do wonders to your circulatory system and mental health. You can have your cake too! Always practice with an experienced practitioner to know what to eat to gain muscle.

Chele is a Belgian anti-aging skincare specialist and health blogger who lives in Chiswick, West London, with her husband Jeremy and their two children. As a family, they also own a health food store on their local high street which is frequented by the rich and famous.
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