6 Yoga Poses You Can Try For Muscle Growth

When envisioning muscle building or strength training, yoga may not immediately spring to mind. Traditionally, muscle building has been synonymous with weight and resistance training, while yoga has often been associated with gentle stretches and flexibility enhancement. However, this perception overlooks the significant muscle-strengthening potential inherent in yoga practice.

Contrary to popular belief, yoga is not solely about stretching; it is a holistic practice that can effectively strengthen the body and build muscles. The efficacy of your yoga routine in achieving these goals depends largely on the specific asanas (poses) you incorporate and the intensity of your practice.

# Phalakasana

Phalakasana or the plank pose is one of the best asanas for the core, but in addition to the abdominal muscles it also works on the arms, chest or pectoral muscles, glutes, and front of the legs.

Why To Include It

With the amount of muscles that benefit from the Phalakasana, it’s no wonder that yogis who are focused on strength always include the pose in their workouts. The plank pose is simple enough, but it’s extremely demanding and provides a full body workout. The pose is also easy to adapt to match fitness levels, with variations like plank push ups and so on.

# Chaturanga Dandasana

Chaturanga Dandasana or Four-Limbed Staff pose is known to strengthen the arms and wrists and it can be particularly effective at building the triceps.

Why To Include It

While beginners should simply learn to practice this pose to strengthen the arms, more experienced yogis can try variations like Chaturanga pushups. These can be so challenging that they are even referred to as triceps pushups. Whether or not you practice this asana as a pushup, its good for the triceps, which are otherwise often neglected. Just make sure to keep the core muscles and quads tightened while executing the pose to really get the benefits.

# Adho Mukha Svanasana

Mainly regarded as strengthening for the arms and legs, Adho Mukha Svanasana or downward dog pose also works on the shoulders and core muscles, even stretching the back and hamstrings.

Why To Include It

Adho Mukha Svanasana is one of the most distinctive and perhaps the best known pose in Yoga. Like many other asanas it looks deceptively simple, but can be quite challenging and you’ll start to feel the burn in your arms and legs in about 10 seconds. As you get comfortable with the posture, increase the duration for which you hold the pose or try to combine it with splits.

# Virabhadrasana II with Dumbbells

Virabhadrasana II or the Warrior II pose is known to strengthen the legs and ankles in particular, but it is mainly used to build focus, balance and stability.

Why To Include It

Aside from benefits to the leg muscles, the Warrior II pose is one of the best yoga poses to build stamina and balance. In addition to working on the legs, the pose also strengthens the arms and spine to some extent. However, muscle strengthening gains can be greatly expanded by adding a dumbbell workout to the pose. Instead of practicing dumbbell curls or overhead triceps extensions while standing straight, you can practice them in the Virabhadrasana II pose. Of course, it would be best to do this only after you are comfortable with the asana.

# Purvottanasana

Purvottanasana or Upward Plank Pose is one of the most demanding asanas in this list, working on the core, leg, shoulder, and arms.

Why To Include It

Like the Phalakasana, Purvottanasana is a compound exercise that doesn’t just target one muscle group. However, it’s a lot more intense requiring adequate core and arm strength, as well as some degree of flexibility. It would be best to try this pose only once you have mastered the others or attempt it with the help of a yoga instructor. Once you manage the grueling asana though, you can expect muscle gains for the triceps, back, glutes, and legs, while it also opens out the shoulders and chest.

# Utkatasana

Utkatasana or Chair Pose is the yogic equivalent of squats and it strengthens the muscles in your back and vertebral column, as well as the thigh and calves.

Why To Include It

This asana is so good at strengthening the back and glute muscles that many athletes use it as an alternative to weighted squats. Although the chair pose will also give your thigh muscles quite an intense workout, it’s gentle on the knees as most of the weight comes to bear on the hips.