Yoga Routine For Strength: If you are looking to build strength, then this is the routine for you.
Let us get started with some warm-up poses you can do
1. Mountain Pose
The mountain pose is the perfect pose to start with when doing strength yoga routines because it focuses on warming up your whole body. In addition, it improves your digestion, respiration as well as leaves you are feeling motivated.
Perform it as you saw in the previous chapter and then hold the position for 2 minutes.
2. Standing forward bend to flat back
Your warm-up session becomes more effective when you do the standing forward bend to flat back. These poses are usually good because they stretch your calves and hamstrings relieving them of any stress. They also strengthen your knees and thighs, which is nice because you are going to need those organs to be fit when you start doing strength poses.
Here is how to do standing forward bend to flat back.
- Start by doing the standing forward bend pose. Begin in the mountain pose.
- Bend your knees and fold your upper body over your legs. Stretch your arms downwards to rest next to your feet. Extend your chest and gaze forward.
- Inhale, exhale, and as you exhale, press both of your legs in order for them to be straight. Hold on to that position for 1 minute and let your inner legs activate as your hamstrings stretch.
- Move to a flat back pose. Right from the standing forward bend raise your upper body up. Bring your spine flat and your shoulders back.
- Bend your knees slightly and then step back with your left knee to go to a lunge position. Hold on to that position for 1 minute.
Let us now look at some poses to build your strength:
1. Dolphin Push-Ups
Now that your muscles are all warmed up, you are ready to start building body strength and the first pose that you are going to do is a dolphin push up. The dolphin pushes up is a muscle-pumping pose, which helps you build strength in your upper body and more specifically in your chest and arm area without it straining your wrist.
Here is how to perform it:
- Start on all fours to get to the pose. Your knees should be under your butt and wrist under your shoulders.
- Gently lift your knees off the ground and raise your butt area towards the ceiling to create a ‘V’ shape.
- Put your elbows down on the ground and hook your hands together.
- Slowly walk your legs backward until you form a straight line from your heels up to your head.
- Start doing the push-ups. Exhale as you lift your hips up into a downward-facing dog and then inhale as you go back to the plank position.
- Repeat the whole process for 10 inhales and exhales.
2. Bridge poses (Setu Bandha Sarvangasana)
The Bridge Pose with leg lift has the same benefits that a bridge pose has with one of the outstanding ones being its ability to strengthen your core muscles. In addition, it revitalizes your legs and increases your energy.
Here is how to perform it:
- Lie on your back, knees bent, your feet on the floor, hip-width and arms at your side with palms down.
- Press your arms and feet firmly on the floor and engage your core muscles to lift your hips towards the ceiling.
- Slowly stretch your right leg up towards the ceiling. Hold for 2 breaths and then lower it to the ground.
- Lift your left leg upwards, hold for 2-5 breaths, and then lower to the ground.
- Repeat the whole process 5 times.
The plank pose is quite beneficial to your body with the most notable ones being how it tones your buttocks and how it improves your endurance. However, those are not the benefits that have landed it into this list. What has is how good it is when it comes to increasing your strength. This pose normally strengthens your spinal muscles, neck muscles, triceps, wrist and hands muscles. That is why it is a great yoga pose to perform in this category.
You can perform it as you were taught in the previous chapter and then hold it for 30 seconds to 1 hour. Do 3 reps.
3. Tree Pose
The tree pose is popularly known for its ability to improve balance, focus and concentration but this one-legged standing pose does more than that to your body. One of the extra things it does is to strengthen your lower body muscles and more specifically your legs.
Perform it as you learned in the previous chapter for 30 seconds- 1 minute and then do 3 reps.
4. Chair Pose (Utkatasana)
5. Standing Split Pose (Urdha Prasarita Eka Padasana)
Standing split pose is challenging than the poses you have just seen. That
said, it is very beneficial and that is why it is our 6th pose. The standing split basically stretches all the muscles in your legs. It also strengthens a couple of muscles in your legs, which include your ankles, knees, and thighs.
Here is how you do it:
- From the mountain pose, pivot at your hips and come into a forward fold. Your fingertips should be able to touch the mat/ground.
- Shift your weight onto your left foot and let it be distributed evenly on all corners of your foot.
- Gently breathe in as you lift your right leg towards the ceiling. Try as much as possible to keep your front pelvis parallel to the floor. Your hips should also be in line with one another.
- Maintain that pose for 5-10 breaths.
- Switch legs and repeat the whole process. Do 2 reps.
Repeat the strength poses twice before heading to the cool-down exercise.
Cool Down Poses 1. Corpse pose
The perfect way to end your strength yoga routine is by doing the powerful relaxation pose called the corpse pose. This pose is usually great for relaxing your whole body. It calms your mind and provides a peaceful environment that you can use to relax or think about the benefits of the poses you have just done.
Perform it as you learned in the previous chapter and do it for 5-10 minutes.
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