Elevate your strength Training by incorporating Yoga

Elevate your strength Training by incorporating Yoga

One of the most popular myths about Yoga is that one needs to be flexible to start their practice. This is equivalent to stating that you should go to the gym only when you are in shape!

Such misconceptions can only intimidate one from the all-inclusive practice of Yoga. Infact, the idea of committing yourself to practice minimum sixty minutes of yoga five days per week to get the benefits, is also far from reality. There are dozens of variations and preparatory poses that can meet you where you are at, regardless of age, injury, athletic goal, or structural imbalance. Hence Yoga has potential applications for everyone.

Let us look at some specific, easy and most commonly used Yoga postures, which you can integrate into your fitness regime to tone and train your muscles in extraordinary ways.

  1. Kumbhakasana (Plank Pose) : Strengthens core, increases muscle definition and heightens me
  2. Virabhadrasana (Warrior Poses) – Deep hip-openers. A flow of Warriors 1, 2, and 3 will strengthen your torso and tone your thighs and glutes while challenging your balance.
  3. Vrikshasna (Tree Pose) – Balancing pose very useful in strengthening legs by shifting entire body weight to one leg at a time.
  4. Utkatasana (Chair Pose) – Harder than it looks, upon holding for long, it strengthens your quads, hamstrings, and calves.
  5. Virabhadrasana (Warrior Poses) – Deep hip-openers. A flow of Warriors 1, 2, and 3 will strengthen your torso and tone your thighs and glutes while challenging your balance.
  6. Adhomukha svanasana (downward-facing dog pose) – an Asana often practiced as part of a flowing sequence of poses, offers a whole-body rejuvenating stretch. Stretches the shoulders, Abs, hamstrings, calves, arches, biceps, triceps, hands. Strengthens the arms and legs. Acts as a counter pose to neutralize the stretches of other Asanas. Incorporating leg variations in this Asana, also helps build balance.
  7. Kumbhakasana (Plank Pose) : Strengthens core, increases muscle definition and heightens metabolism. Continuous practice helps in improving posture.
  8. Chaturanga Dandasana (Low Plank Pose) – A more challenging variation of plank, this is an excellent alternative to pushups that strengthens your shoulders, biceps, and chest.
  9. Ardha Pinch Mayurasana (Dolphin Pose) – opens the shoulders and upper back, lengthens the spine, stretches the hamstrings, builds upper body strength, and stimulates the nervous system.
  10. Kaakasana (Crow Pose) – for working out on your upper body, specifically arm strength and suppleness of wrists.
  11. Childs pose (shashankasana) : tones spinal nerves, sciatic nerves and pelvic muscles.
  12. Naukasana (Boat Pose) – Works out your abs and also strengthens your hip flexors.

Warrior 1 and Warrior 2 Poses
Warrior 3 Pose

Ensure that you do some warm up before you practice these Asanas. Warm up can be the usual jig on treadmill or exploring Surya Namaskar rounds for benefitting the whole body.

Typically, Asanas with the same base or foot pattern tend to transition into each other more smoothly building a feeling of harmony as well. Hence, doing Asanas in a sequence like above, and with correct breathing, always helps with balancing the energies.


If you work out these poses into your daily yoga routine and steadily increase your holding in each, you will start noticing how these sculpt various body parts. Incorporating breaks through the Shashankasana (child’s pose) or Savasana (Corpse Pose) between each posture is a good idea to relax your body and prepare for the next Asana or also, to end the practice.


Often with hectic jobs or travel schedules, it is possible that you don’t have access to sport facilities, or you cannot make time for the gym or carry your gym along when you travel for work. For Yoga, all you need – is a 6 X 6 floor, a mat and a little bit of willingness. By coming more in touch with your own body, you are able to work with it, not against it. When you can connect with your body, you are able to work together to go beyond your boundaries in a way you never considered before.

Come to Dallas Yoga Fest and spend some time exploring how you can enjoy crafting your body through Yoga. Fill your spirit with positive energy alongside toning your body and ease it in as a lifelong habit.

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