Power Up Your Yoga Practice: Building Muscle and Toning Your Abs
Yoga is a popular exercise that has been practiced for thousands of years. While it is often associated with flexibility and relaxation, yoga can also build muscle and tone the abs. Many yoga poses require strength and stability, making yoga a great way to build muscle and tone your core. To power up your yoga practice and build muscle, it is important to focus on poses that challenge your strength and require you to engage your core. Whether you're a seasoned or just starting yogi, incorporating yoga poses to build muscle in your practice can help you take your fitness journey to the next level.
In this article, we'll explore how to power up your yoga practice and build the kind of lean, toned muscle that will leave you feeling stronger, more confident, and more energized. So grab your yoga mat and get ready to power up your practice with these yoga poses to build muscle!
Yoga to Build Muscle
1. Breaths
Begin in an upright kneeling position on the floor with your head, shoulders, and hips properly aligned. Then tighten your abdominal area, and shift your hips back to your feet. After that place your hands on your thighs and straighten your spine. Then hold the position for several deep belly breaths through your nose and mouth.
2.Wrist Circles
Begin in an upright kneeling position on the floor with your head, shoulders, and hips in proper alignment. Then tighten your abdominal area, and shift your hips back to your feet. Afterward, lift both hands to head level and start circling movements from one direction to the other. Then repeat the movement.
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3. Head and Neck Stretch
Begin in an upright kneeling position on the floor with your head, shoulders, and hips properly aligned.Tighten your abdominal area while shifting your hips back to your feet. Engage your core and drop your chin towards your chest, then gently move your head to the right side of your shoulder and bend your head towards the back, lifting your chin upwards, then slowly move your head towards the left side and back to the starting position. After that repeat the movement alternately on the opposite side. Then complete 4 repetitions.
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4. Side Neck Stretch
Begin in an upright kneeling position on the floor with your head, shoulders, and hips properly aligned. Tighten your abdominal area while shifting your hips back to your feet. Then extend your right arm to the side. Then place your left hand on your right ear. After that engage your core. Inhale as you keep your spine straight. Slowly pull your head to the right on your exhale until you feel the resistance. Afterward, hold this position for several deep belly breaths, through your nose and out through your mouth. Then repeat the movement on the opposite side.
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5. Bound Hands with Arms Stretch
Begin in an upright kneeling position on the floor with your head, shoulders, and hips in proper alignment. Tighten your abdominal area while shifting your hips back to your feet. After that ewhilengage your core. Interlace your fingers, then flex your hands forward, palms facing outwards. Then slowly round your mid-back and tuck your head between the arms. Inhale, while bringing your joined hands upward, and gaze up toward the sky. Afterward, exhale as you return to the starting position. Repeat the movement. Then complete 5 repetitions.
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6. Arm Circles
From the end position of Bound Hands with Arms Stretch. Drop your arms behind your back while creating a circular movement with your arms. After that repeat the movement in the opposite direction. Then complete 3 repetitions in each direction.
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7. Cat-Cow
Begin in a 4-point position with your hands beneath your shoulders and your knees under your hips while maintaining good alignment of your head, shoulders, hips, and knees. After that engage your core and arch your back as you tilt your head upward. Then, tuck your tailbone and round your spine as you lower your head downward. Afterward, repeat the sequence of movements. Then complete 5 repetitions.
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8. Disco Cow (Barrel Roll)
From the end position of Cat-Cow. Bend your upper body to one sidewhile rolling to round your mid back out, then circle your upper body to bend on the opposite side. After that repeat the sequence of movements for several repetitions. Then perform the movement in the opposite direction.
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9. Progressive Exercises 1
a. Bird Dog
From the end position of Disco Cow (Barrel Roll). Contract your abdominal area while taking a deep breath. Then lift your left arm to align with your shoulder as you extend your opposite leg behind your body. After that keep your hips and shoulders parallel to the floor. Exhale to return to the center, while bringing your elbow towards your bent knee and rounding out your low back as you slowly drop your head towards your chest. Then repeat the movement with 5 repetitions.
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Variation 1: Bird Dog
At this point. From the end position of Bird Dog. Take a deep breath while lifting one arm to align with your shoulder as you extend your opposite leg behind your body and place your hand at the back of your head to open the chest. After that keep your hips and shoulders parallel to the floor. Exhale to return to the center, while bringing your elbow towards your bent knee and rounding out your low back as you slowly drop your head towards your chest. Then repeat the movement with 5 repetitions.
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b. Tiger Pose
From the Bird Dog position. With your left hand, grab your right foot, while pushing the foot into the hand. Then gently pull your foot towards you to open your chest and stretch your hips while keeping your right hand firmly on the floor to keep your balance. To intensify the movement, raise your joined foot and hand upwards.
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Repeat Progressive Exercises 1 on the opposite side.
10. Progressive Exercises 2
a. Downward Dog
Move into a 4-point position with your knees below your hips and your hands beneath your shoulder. After that tighten your abdominal muscles and push back with your arms straightening your legs as you lift your hips. Then hold this position for several deep belly breaths through your nose and mouth.
b. Downward-Facing Dog with Hamstring Stretch
From the Downward Dog position. Tighten your abdominal muscles, then bend one knee to lift your heel off the floor, keeping your other leg straight. Then return to the starting position and repeat the movement on the opposite leg, while alternating sides with 5 repetitions on each side.
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c. Downward-Facing Dog with Toe Raises
From Downward-Facing Dog with Hamstring Stretch. Engage your core. Then, straighten both legs and push away from the floor with both hands to raise your hips and tuck your toes under. After that keep your gaze downward, or try to gaze towards the belly and tuck your chin in. Then hold the position for several deep belly breaths through your nose and your mouth.
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d. Downward-Facing Dog with Bent Knees
From the end position of Downward-Facing Dog with Toe Raises. Tighten your abdominal muscles and lower your feet flat on the floor. Then, slowly bend both knees down slightly above the floor. After that keep your spine straight. Then hold this position for several deep belly breaths through your nose and mouth.
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e. Downward Dog to Forward Fold
From the end position of Downward-Facing Dog with Bent Knees. Straighten your legs returning to the normal downward dog position. After that engage your core and slowly walk your legs forward into a forward fold position. Then slightly bend your knees for comfort as you reach your hands to the floor. Afterward, hold this position for several deep belly breaths, in through your nose and out through your mouth.
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f. Rag Doll
From the end position of Downward Dog to Forward Fold. Hold onto your elbows with your hands then slowly rock your upper body from side to side with 5 to 10 repetitions.
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11. Progressive Exercises 3
a. Mountain Pose or Tadasana
From the Rag Doll position. Lower your hands towards the floor then slowly raise your upper body into an upward standing position. After that place your arms out at your sides with your palms facing up. Then hold this position for several deep belly breaths through your nose and mouth.
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b. Standing Full Body Stretch with Side Bend
From the Mountain Pose or Tadasana position. Engage your core and inhale as you raise both arms overhead and grab your left wrist with your right hand. Then, exhale as you bend your upper body to the side for a light stretch. After that return to the starting position and repeat the movement on the opposite side.
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c. Standing Back Bend Heart Opener
From the end position of Standing, Full Body Stretch with Side Bend. Place your hands behind your back as you interlace your fingers together. Engage your core and slowly arch your midback, while pushing your hips forward as you open your chest with your gaze towards the sky. After that hold this position for several deep belly breaths through your nose and mouth.
d. Standing Forward Bend Heart Opener
From the Standing Back Bend Heart Opener. Slowly bend forward as you lift your joined hands away from your body, while keeping your gaze on the floor. Then slightly bend your knees for comfort. After that hold this position for several deep belly breaths through your nose and mouth. Then relax and return to the starting position.
e. Halfway Lifts
From the Forward Bend Heart Opener. Release your hands from the binds and lower your arms to the floor. After that keep your spine straight and your gaze forward. Then hold the position for several deep belly breaths through your nose and mouth.
Variation 1 - Halfway Lifts ( Easy Version)
From the Forward Bend Heart Opener. Release your hands from the binds. After that engage your core and slowly place your hands on your knees to lift your upper body up parallel to the ground. Then keep your spine straight and your gaze forward. Afterward, hold this position for several deep belly breaths through your nose and mouth.
f. Forward Fold
From the end of Halfway Lifts position. Slightly bend your knees and lower your upper body with your head closer to your knees. Then place your hands on the floor for support After that hold the position for several deep belly breaths, in through your nose and out through your mouth.
You can move your head from side to side to make the exercise more challenging.
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12. Progressive Exercises 4
a. Plank
From the Forward Fold position. Take a big step back and move into a straight-arm plank position, while maintaining good alignment with your head, shoulder, hips, and toes. After that rake several deep belly breaths, in through your nose and out through your mouth. Then raise back up to the starting position.
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b. Baby Cobra
At this point. Bend your knees to the floor into a tabletop position, then bend your elbows to lower your upper body toward the floor slowly. After that engage your core and slightly lift your upper back off the floor using your hands and toes as support. Then hold this position for several deep belly breaths through your nose and mouth.
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c. Upward Dog
From the Baby Cobra position. Breathe in, then press to straighten your arms as you arch your back, lifting your hips and knees off the floor with your toes straight. After that hold this position for several deep belly breaths through your nose and mouth. Then slowly tuck your toes back to intensify the stretch on your back.
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13. Progressive 5
For these progressive exercises, start the routine with your left leg.
a. Three-Legged Downward-Facing Dog with Hip Opener
From the end position of Upward Dog. Tighten your abdominal muscles then push back with your arms straightening your legs as you lift your hips, moving into a downward dog position. Then, lift your left leg, stacking your top knee over your opposite hip. After that hold this position for several deep belly breaths through your nose and mouth.
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b. Three-Legged Downward-Facing Dog with Knee Drive
From the end position of Three-Legged Downward-Facing Dog with Hip Opener. Lower your left leg down and slowly drive it towards your nose then hold the position for a few seconds and lift your left leg towards the sky.
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With your left leg still lifted upwards, slowly drive it towards your left elbow. Then hold the position for a few seconds and lift your left leg towards the sky.
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With your left leg still lifted upwards, slowly drive it towards your right elbow. Then hold the position for a few seconds and lift your left leg towards the sky.
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c. Runner’s Lunge to Warrior I
From the Three-Legged Downward-Facing Dog with Knee Drive position, while bringing the left leg between both hands into a runner’s lunge position. After that engage your core and raise your upper body upward as you bring both hands toward the sky. Then hold the position for several deep belly breaths through your nose and mouth.
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d. Warrior 1 with 3 Knee Taps
From the end position of Runner’s Lunge to Warrior I. Engage your core and exhale lower your right knee towards the floor, then inhale as your return to the starting position. Then complete 3 repetitions.
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e. Warrior II to Sky Archer
From the end position of Warrior 1 with 3 Knee Taps. Raise back up, bend your left knee, and pivot your foot so that your toes point to the side, ideally at a 45-degree angle. Contract your core and extend your arms out at your sides at shoulder height then turn your head to the same shoulder side. Then, grab your left wrist with your right hand. Use your right hand to pull your left wrist towards the back while straightening your front leg. After that lean into your back leg for a great side-body stretch. Then hold this position for several deep belly breaths through your nose and mouth.
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f. Extended Side Angle Pose Variation Elbow Arm
From the end position of Warrior II to Sky Archer. Bend your left knee to lower your upper body then place your left elbow on top of your left knee. After that engage your core and bring your right arm overhead as you bend your upper body to the side for a light stretch. Then hold this position for several deep belly breaths through your nose and mouth.
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Variation 1: Extended Side Angle Pose Variation Elbow Arm
At this point. Lift you want to intensify the stretch remove your left elbow on top of your knee then lower it with your palm on the floor. After that engage your core and bring your right arm overhead as you bend your upper body to the side for a deep stretch. Then hold this position for several deep belly breaths through your nose and mouth.
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g. Extended Side Angle Pose Both Arms Raised
At this point. From the end position of the Extended Side Angle Pose Variation Elbow Arm. Slightly raise your upper body to bring your left arm upward as you bend your upper body to the side. Then hold the position for several deep belly breaths through your nose and mouth.
h. Star Pose
At this point. Exhale, then raise your upper body up as your spread your arms and your legs at a 45-degree angle, just like a star pose. Then hold the position for several deep belly breaths through your nose and mouth.
i. Side Lunge (Skandasana)
At this point. From the Star Pose position, lower your hands and lift your left toes as you move into a side lunge. Then pressed your palms together in a prayer position at chest level. After that hold this position for several deep belly breaths.
j. High Lunge
From the Side Lunge (Skandasana) position, drop your hand down to the floor and walk towards the left side, while moving into a high lunge position with your hands on the side for support. Then hold the position for several deep belly breaths through your nose and your mouth.
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k. Lizard Pose to Half Split
For this exercise, you can use yoga blocks, pillows, or books for support.
At this point. Lower your knee to the floor, while keeping your spine straight to open your chest, and inhale as you gaze forward. Exhale as you untuck your toes in the back, then extend your front leg with your arms on the side to keep your spine straight. Then hold the position for several deep belly breaths through your nose and mouth.
To make the exercise easier, you can keep your front leg bent to avoid rounding your spine.
Rock your hips from side to side to intensify the movement at the end position.
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Repeat the following exercises:
- Progressive Exercise 4
- Progressive Exercises 5 (Starting with your right leg)
- Progressive Exercises 4
- Downward Dog
14. Progressive Exercises 6
a. Child’s Pose
From the Downward Dog position. Bend your knees down to the floor for a tabletop position. After that engage your core and shift back to your feet as you extend your arms overhead. Then eower your forehead to the floor and relax your mid-back area for a light stretch. Afterward, take several deep belly breaths, in through your nose and out through your mouth. Then relax and return to the starting position.
b. Seated Heart Opener
From the Child’s Pose position. Raise your upper body up into an upright kneeling position as you shift back to your feet. After that interlace your hands behind your back. Then engage your core and lift your chin up as you arch your midback, opening your chest. Afterward, hold the position for several deep belly breaths through your nose and mouth.
c. Rabbit Pose with Bound Arm
Slowly lift your arms to the sky as you lean forward and gently rest the top of your head in front of your knees. Hold the position for a couple of seconds, then slowly bend your knees and lift your hips upwards, bringing your bound arms up in good alignment with your shoulders and head. Then hold the position for several deep belly breaths through your nose and mouth.
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Repeat Child’s Pose
15. Bridge
Lie on the floor with your knees bent and your feet flat, while relaxing your upper body. After that place your arms on the sides, fingers flexed toward the heels. Contract your abdominal area, Inhale, then push from your heels to lift your hips, squeezing your glutes at the end position. Then hold this position for several deep belly breaths through your nose and your mouth. Afterward, exhale as you lower your hips to return to the starting position and repeat the movement. Then complete 2 repetitions.
Variation 1: Bridge
Lie on the floor with your knees bent and your feet flat, while relaxing your upper body. Then clasp your hands underneath your back. Contract your abdominal area, Inhale, then push from your heels to lift your hips, squeezing your glutes at the end position. Then hold this position for several deep belly breaths through your nose and mouth. Afer that exhale as you lower your hips to return to the starting position and repeat the movement. Then complete 2 repetitions.
16. Knee to Chest
Lie on the floor with your knees bent and your feet flat. Bring both knees to your chest and hold onto your knees with both arms, looking for a light stretch in the lower back and glutes. Hold the position for several belly breaths, in through your nose and out through your mouth.
You can move your knees from side to side to intensify the movement.
17. Curling Like a Ball
Lie on the floor with your knees bent and your feet flat. Bring both knees to your chest, then wrap your hands around your knees. Engage your core and curl your body as you lift your head towards your knees. Hold the position for several deep belly breaths, in through your nose and out through your mouth.
18. Curling Up and Down
Lie on your back with your knees bent and feet flat on the floor. Tighten your core, slightly bend your knees, and raise both legs upward. Place your hand at the back of your knees for support. Engage your core and, using your body’s momentum, raise your body into a sitting position, then move back down into the starting position. Repeat the sequence of movement. Complete 2-3 repetitions.
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19. Candlestick
Lie on your back with your knees bent and feet flat on the floor. Place your hands on your side, relaxing your upper body. Tighten your core and raise both legs upward at a 90-degree angle. Hold the position for several deep belly breaths through your nose and mouth.
20. Corpse Pose
Lie on the floor with your legs stretched out, maintaining good alignment with your head, shoulders, hips, and legs. Bring your arms to your sides, palms facing up, and close your eyes. Hold the position for several deep belly breaths through your nose and your mouth.
21. Full Body Stretch
Lie on your back on the floor, maintaining good alignment with your head, shoulders, hips, and legs. Engage your core and bring your arms overhead, taking a big reach as you stretch your legs long. Hold this position for several deep belly breaths, in through your nose and out through your mouth.
22. Side Fetal Pose
Lie on your side on the floor with your knees bent, maintaining good alignment in your upper body. Extend your bottom arm overhead and rest your head on your outstretched arm. Keep your feet together and close your eyes. Hold this position for several deep belly breaths, in through your nose and out through your mouth.
23. Lotus /Prayer Pose
Begin in an upright sitting position, cross your left ankle over the top of your right shin. The sole of your left foot should also face upwards, and the top of your foot and ankle should rest on your hip crease. Maintaining good alignment with your head, shoulders, and hips. Pressed your palms together in a prayer position. Engage your core and close your eyes. Hold the position for several deep belly breaths through your nose and your mouth.
24. Namaste Pose
Begin in an upright sitting position on the floor with your legs crossed in front of your body. Place your hands in a prayer pose in front of your heart or head, close your eyes, and bow your head down. Hinge through your hips to lean your upper body forward and hold this position for a few seconds. Relax and return to the starting position.
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Combining Yoga with Other Exercises for a Complete Fitness Routine
While yoga can be an effective way to build muscle and tone your abs, it is also important to incorporate other forms of exercise into your fitness routine. Cardiovascular exercise, such as running or cycling, can help to improve endurance and burn calories, while strength training can help to build muscle mass and increase overall body strength.
By combining yoga with other forms of exercise, you can create a well-rounded and complete fitness routine that helps you achieve your fitness goals and improve your overall health and well-being.
Conclusion - The Benefits of Powering Up Your Yoga Practice to Build Muscle
Incorporating muscle-building and core-strengthening poses into your yoga practice can help you build a lean, toned muscle and improve your overall physical and mental well-being.
In addition to practicing these yoga poses to build muscle, it is important to maintain a regular yoga practice to see results. By doing other forms of exercise, such as weightlifting or cardiovascular exercise, to supplement your yoga practice and help build muscle throughout the day.
It is also important to remember that building muscle and toning abs requires a healthy diet and lifestyle. Be sure to fuel your body with nutritious foods, get plenty of rest and muscle recovery, and stay hydrated to support your fitness goals.
So, power up your yoga practice today that helps build the kind of lean, toned muscle that will leave you feeling stronger, more confident, and more energized.
