01.What do you think?
Whether you are an athlete or just a fitness enthusiast, strength training is important for all. It is necessary to build muscle mass and preserve bone density, which helps to perform everyday activities. Weight lifting is considered as the most preferred exercise to build muscles. But a lot of people wonder whether it also counts as a strength training exercise.
Well, the answer is yes. Yoga can be considered as a strength training exercise, but it depends on the kind of yoga you are performing and your fitness goal. If you are doing simple and beginners level yoga, then it is difficult to build strength.
02.How yoga can help to build strength?
As per experts, some yoga poses can specifically be used for strength training. It is commonly believed that yoga can help to build flexibility and balance, but performing strenuous styles like Hatha yoga, Ashtanga yoga or power yoga, can help to develop muscular strength and endurance. Apart from this, your consistency and timing also play an important role when performing yoga for strength training. You can perform yoga for strength training, but if your aim is to bulk up then weight lifting is the more prefered choice.
3 yoga asanas that you can do
03.Phalakasana or Plank pose
Step 1: Lie down flat on your stomach. Inhale and slowly lift your body from the mat by straightening your hands and at the same time tuck your toes under. Your arms should be perpendicular to the floor and shoulders directly over the wrists.
Step 2: Your body should form a straight line from head to heels.
Step 3: Pause for a few seconds in this position and take deep breaths. Slowly come back to the normal position.
04.Virabhadrasana 2 or Warrior 2
Step 1: Stand on the ground with your feet hip-wide apart and your arms by your sides.
Step 2: Exhale and take a large step to the right (1 to 2 feet away from your left foot).
Step 3: Now turn your right toes towards the right and bend your knees at a 90-degree angle.
Step 4: Turn your left feet inwards by about 15 degrees. The heel of your right foot should be aligned to the centre of the left foot.
Step 5: Lift both your arms sideways. Bring it at the level of your shoulders. Your palms should be facing upwards.
Step 6: Take a few deep breaths in this position.
Step 7: Turn your head to your right and gently push your pelvis down as much as you can. Pause for a few seconds and then come back to the starting position.
05.Chaturanga Dandasana or Four-Limbed Staff pose
Step 1: From plank position, shift your body weight to come to push-up position.
Step 2: Bend your elbows back to lower your chest toward the floor.
Step 3. Lower your body until your shoulders are in line with your elbows or above the elbows.
Step 4: Do not let the shoulders dip toward the floor or come anywhere near to touching the floor. Hold this pose as long as you can.