Yoga trains your muscles effectively and gently. Depending on how hard you want to challenge your muscles, there are different types of yoga that are perfect for building strength. Strenuous, dynamic power yoga, for example, will really get you sweating and promote muscle growth.
In our blog article, you'll learn which yoga styles are ideal for building muscle and what you should keep in mind.
Which yoga for muscle building?
Hatha Yoga , Yin Yoga, Ashtanga Yoga, Power Yoga… especially as a newbie, these terms don't mean much at first. It's easy to be overwhelmed by the sheer number of options and the diverse styles. Therefore, it's important to first clarify what exactly you want to achieve with your training. Do I want to strengthen my muscles in general? Or do I want to really challenge my body and build muscle? Depending on your goal, different yoga styles are suitable.
Muscle building Power Yoga, Ashtanga Yoga and Co.
What's especially great about building muscle with yoga exercises: Instead of using heavy weights like in a gym workout, you train purely with your own body weight. That's all you need for mindful muscle building. Incidentally, yoga also promotes the healing process of your muscles through stretching. So, with these exercises, you get the complete package. Unlike gentler yoga styles, like Yin Yoga or Hatha Yoga, more dynamic yoga usually requires no equipment . A yoga mat and perhaps a yoga blanket are usually sufficient for practice.
These types of yoga are perfect for strengthening your muscles:
• Power Yoga (from creator Bryan Kest)
As the name suggests, Power Yoga is a very strenuous style of yoga. The focus here is primarily on strength and flexibility. Chanting mantras or meditation are usually absent. This is why it's so popular in Western countries as a fitness training method. Each exercise is held for five breaths. Breathing should flow smoothly, and the movements should flow smoothly into one another. This keeps your body constantly challenged and in dynamic motion. Incidentally, Power Yoga was invented in the 1990s by the American yoga teacher Bryan Kest. Even though it sounds very strenuous, it's basically suitable for everyone.
This dynamic yoga style has a very long tradition. In Ashtanga Yoga, the individual exercises follow a specific sequence. The asanas alternate with pranayama , the breathing exercises. The yoga exercises are divided into six series. Your breath should flow in sync with the asanas, as this controls the energies in your body. This may be difficult at first as a new yogi. But don't let it discourage you. Your body first needs to get used to the new breathing techniques and movements. And doing both simultaneously only really works well after a few yoga sessions.
With Vinyasa Yoga, you can strengthen your body without overtaxing yourself. It strikes the perfect balance between tension and relaxation. Initially, you focus on movement sequences and conscious breathing. Later, the exercises become more challenging, placing greater strain on the muscles. Vinyasa Yoga isn't consistently strenuous. However, many asanas will challenge you physically and mentally. The goal of this yoga style is also to release tension and build inner strength.
Holistic effect on your body
Even if your main goal may be to strengthen your muscles and generally gain more energy in your daily life, regular yoga has a holistic effect on the body and addresses many areas. So, you'll benefit not only from a strong body and better health, but also from a free mind.
Positive effects of yoga on your body and mind:
• Your mind will be calmed
• Your muscle groups are strengthened and blood circulation improves
• You learn to use your breathing positively for yourself
• You can reduce your weight
• The varied movements make the fascia more supple
• Your general well-being will be strengthened
Warming up before intensive yoga training
Yoga and warming up? Yes, this is absolutely essential, even before the demanding asanas, to protect yourself. Therefore, before an intensive workout, your body should be well prepared for the exercises. Your yoga instructor is highly trained and will show you the appropriate asanas. A popular exercise is downward dog, which engages the entire body. This way, you can protect your legs, for example, from unpleasant muscle injuries.
Meditation after strenuous yoga
Phew, you did it! After many strenuous asanas, depending on the type of yoga, you will be rewarded with a soothing meditation at the end of the yoga session. This is important for recharging your batteries and counteracting the strenuous exercises. Resting softly on a meditation cushion or lying with your legs stretched out on the yoga mat , you will ensure the necessary recovery period. You will quickly notice how relaxation spreads throughout your entire body and a pleasant feeling of contentment sets in.
Do you use yoga to build muscle? Or are you thinking about starting yoga to tone your muscles or even lose weight? Feel free to leave us a comment!
