SHARE

Summary: Strong muscles are required for holding the entire body steadily and yoga helps in toning and strengthening the muscles. Explore the article to know wonderful yoga poses for muscles.

The current hustled up life leaves many of us drained out with low stamina, weak immunity, and exhausted body. The factors further lead to various lifestyle and life-threatening ailments resulting in a devastating health condition. Yoga is the holistic system of healing that is a natural and practical way of preventing the weakness of the muscles and the body, a rescue boat that needs to be sailed by us.

Yoga is an effective and trusted method of preventing and curing most of the physical, mental, emotional and spiritual health conditions. This renowned ancient practice is popular even today as it was before.

So, here are the five effective yoga poses that tones and strengthens your muscles and overall body.

Utkatasana (Chair Yoga Pose)

Apart from strengthening and toning the muscles, the pose is amazing for relieving lower body pain, arthritis and more.

  • Stand erect on the floor with feet slightly apart and hands beside the body.
  • Now stretch your arms forward with palms facing downward and keep them straight.
  • Now slowly and gently bend your knees pushing your pelvis down, such that it looks like you’re sitting on an imaginary chair.
  • Get comfortable in the pose, relax and hold it for a minute.

Parvatasana (Sitting Mountain Pose)

Parvatasana benefits are many counting from a way of stretching the muscles, improving circulation, preventing injury and more.  Parvatasana is an important seated posture.

  • Sit on the floor with a straight back in a cross-legged position or in Sukhasana orPadmasana pose.
  • Now bring your hands forward in front of you and interlock the fingers in a way that the palms face towards you.
  • Exhale and raise your hands upward over the head. Keep the fingers interlocked and stretch the hands, arms, and torso.
  • Ensure that the hips are placed firmly and flat on the floor. Hold the pose for a minute or more while breathing normally.

Malasana (Garland Pose)

An amazing asana that stretches, tones and strengthens the muscles of the lower body and improves posture.

  • Begin by being in a squat position – where you sit on your feet and balance the whole body weight on the same.
  • Ensure your feet are close to each other and then spread your thighs out keeping them wider than the upper body (torso).
  • Now breathe out and slightly lean forward in order to fit the torso in between your thighs.
  • Now bring your arms together and join the hands in Anjali Mudra. Make sure your elbows are pressed against the inner thigh.
  • Look straight and hold the pose for as long as you can.

Bakasana (Crow/Crane Pose)

Making the wrist and arms stronger the pose is great for toning and strengthening of the muscles,spine, abdominal region and more.

  • Begin with by being in Parvatasana pose with the feet kept together close and hands placed firmly on the floor.
  • Make sure the shoulders and hands are widths apart, and once you settle in the pose lift your hips.
  • As you lift your hips off the floor, the knees come close to the upper triceps.
  • Set your gaze forward and then lift your feet off the floor and shift the entire body weight on the arms.
  • Hold the pose for as long as you can, while breathing normally.

Kumbhakasana or Phalakasana (Plank Pose)

The pose strengthens the core muscles and makes the whole body strong.

  • Start with being on your four, with the arms straight and hands placed flat on the floor.
  • Make sure to align the hands with shoulders, breathe in, and then lift your knees slowly and shift to your toes.
  • Now your body forms a straight line, breathe normally and stay in the position for30-40 seconds.

Ensure to end the session with Savasana, and make the regular practice of the above-mentioned poses for muscle strengthening to feel the transformation in yourself.