Weight training is usually referred to as weight lifting or heavy fitness training. As an important part of training, we like to go to the gym with full intensity and want quick results. These quick results mean exercising with ease. However, you cannot work out effortlessly if you haven’t trained for strength. This is why most people feel tired after two to three sessions and stop exercising altogether. In addition to tireless work, strength training is also good for everyday life and general body health. According to the doctors, strength training helps in reducing bone problems as well as increasing bone density. People who lose bone density over time due to age or hormonal issues need to start weight training.

Now that we have established the idea that strength training is important, we need to understand what exactly strength training is. While there is no doubt that weightlifting is a great type of strength training, there are other alternatives as well. You may have noticed that even after a yoga class, you feel like your muscles are sore. This means that you have expended enough energy in the process, exercised your muscles, and overall stimulated your muscles and bones enough to make them stronger.

In most strength training sessions, we see that lifting weights is very common. In yoga, however, you don’t see any visible weight that you are trying to lift. Still, by the end of the yoga session, you will feel very tired and sore. What could be the problem? To make it easier to understand, you need to know that there may not be any visible weight, but you are lifting the weight of your body. With the help of various postures and yoga poses, try to concentrate all of your body weight on one point. Not only will this body weight help you strengthen your muscles, but it will also help you regain your flexibility. This is also the reason why most people enjoy doing yoga. Each pose and posture has its meaning and if you have already established your goal, you can choose yoga poses accordingly.

Does Yoga Help Build Muscle?

Anyone looking to choose yoga to build muscle will be surprised how effective it is. However, if you are confusing muscle building for bodybuilding, you are wrong. With the help of yoga, your muscle definition will get better, your skin will become firmer and your entire body will tighten. You may not look like a Hulk, but you can look like a Calvin Klein model. If you’ve ever seen a yogi you may have noticed one thing in common, they are not bulky. However, they are not lean or thin either, they usually have very well defined abs and muscles. Other than that, her body never looks out of proportion. If you’ve ever noticed bodybuilders or weight lifters, their upper body strength is always better than their lower body strength. They have bulky and muscular arms, but their legs are very weak and thin. On the contrary, yoga only defines and polishes the entire muscle definition, it never changes the structure of the body. This is one of the main reasons even doctors and health experts recommend yoga.

5 life changing yoga poses that are great for building strength

Now that we know that yoga can actually be used as a substitute for weight training, we can now see some of the basic yoga poses that you can try. Although you can find so many different yoga poses that are recommended for weight training, few are suitable for beginners. These yoga poses can be used for strength training and can also be added as a basic warm up session. The general recommendation is to do these poses on alternative days, but you can do them daily depending on your personal choices. There is no specific time limit, but it is better to hold the pose for up to 2 minutes.

Tree keeping

Tree pose is one of my personal favorites. You don’t need as much space for this pose, just stand on your mat and try to stand on one foot. You need to put all of your weight on one leg and then fold the other leg. Now you need to tuck your folded leg next to your straight leg. Most people tip over at this stage, but after a try or two you will be able to balance yourself out. You can also start with a yoga partner or have a chair assist you. One of the biggest mistakes most people make when shifting weight is hanging by one hip. You need to avoid this problem and distribute all of your weight evenly on both sides. Now bring your hands into a prayer position and hold them in front of you. To get out of this pose, you need to bring both hands above your head and open your hands, then shift your weight onto the other leg.


If there is one pose that almost anyone can do even without the proper guidelines, this is the plank pose. There are only two things you need to consider when doing the plank pose. The first is to keep your spine straight while your buttocks are pulled in and the second is to keep your abs or core tight. That way, you can focus on just the right muscles and your strength training will get better. For a beginner who is unfamiliar with the plank pose, all you need to do is lie straight on your stomach. Then try to lift your weight on all four limbs. Most people like to use the palm of their hand, but it is better to fold your elbows and use them to lift the weight.

Low cobra

The name of this pose looks pretty dangerous, but it’s a very interesting pose. This pose helps you tap into the back muscles. For the most part, we only use limited back muscles, but this pose will help you harness your under-used rear back muscles as well. You can also switch from plank pose to cobra pose. All you have to do is keep your weight on your core and use your front legs to lift your upper body weight. Now you need to look up and tilt your neck as if you are looking up. You need to lift your chest as high as possible, but try to channel your back muscles instead of just relying on your arms, palms, and elbows. If you rely too much on your upper limbs, the weight will be limited to your shoulders, elbows, and palms, and you won’t be using your back muscles.

Chair posture

This is a difficult task, but once you get the hang of it, you will find that this pose is effective. You need to stand on your mat and keep your feet apart. Now keep your arms straight in front of you, parallel to each other. Now hope on tiptoe and bend your knees a little. They imitate the pose of a chair. Don’t go too deep, however, this will make it difficult, just bend your knees to a certain limit. Most people can hold this pose for 30 seconds, but with practice you will be able to hold it for at least a minute.

High lunge

Number five on our list is a tall lunge. Most people are familiar with a high lunge and how effective it is. The pose is like simple lunges that we do during cardio and exercise sessions. The only difference is that you keep your hands above your head the whole time. Another very important step is to hold the pose for at least a minute, after which you can switch legs.


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