It’s very normal to believe that the only way to build muscle & bone strength is to use weights, resistance bands or weight assisted machines.
And of course, this is true … these methods do increase strength. However, the strength of our muscles & bones can also be improved with the combination of body weight & isometric holds.
And this is where yoga comes in.
Not only does yoga improve flexibility, mobility, respiration & reduce stress, it also strengthens muscles & bones too. Whether that’s enough strength depends on a number of things which we cover below.
So today we’re going to un-wrap :
- how muscles become stronger
- how yoga generates strength
- does yoga build enough strength
- tips for building more strength in yoga
- yoga poses that build strength
How muscles get stronger
A quick lesson of how muscles become stronger ….
- Contraction/shortening (known as concentric). Think of lifting a dumbbell to the shoulder for a bicep curl. The biceps contract (shorten) as the dumbbell moves towards the shoulder. Repeat this on a regular period & the biceps will become stronger.
- Lengthening (called eccentric). Think again of a bicep curl. If you lower the dumbbell from the shoulder, the biceps lengthen but are working hard to lower the weight – if the weight is lowered slowly.
- Static hold (isometric). Whereby a contracted muscle is held in a fixed position for a period of time without changing the length of the muscle. Going back to the bicep curl example, once the dumbbell is lifted to the shoulder & held there, the biceps are working hard to keep the dumbbell in that position – even though the biceps are not moving. This is an isometric hold.
How yoga generates strength
A well rounded yoga practice can build muscles concentrically & eccentrically – but! yoga is really good at creating strength isometrically.
How?
Because yoga poses can and are often held for a length of time which uses certain muscles to actively support & stabilise the body.
One study looking at the effects of a 12-week Hatha yoga practice found that in addition to flexibility, yoga significantly improved muscular strength.
Does yoga build enough strength?
It depends!
Depends on your needs, your interests & your age.
- Needs. If you’re recovering from an injury your physio may recommend you need to rebuild strength in a particular area of the body. In this case additional strength training modalities – ie. resistance bands – would be really helpful.
- Interests. If you like running, for example, you would definitely benefit from additional strength training for your legs & glutes to help you run for longer without tiring.
- Age. From age 30 both men & women can lose 3-8 pounds of muscle per decade . The majority of us will lose 30% of muscle mass in our lifetime!
From 30’s onwards, strength training becomes very important – not just to maintain muscles but to help build & maintain bone density too.
Tips for building more strength in yoga
- Move slowly & with control. When you move slowly, with control – rather than using momentum to move the body – your muscles have to work hard to stabilise the body as you slowly move. Think of lowering down to the floor from knees down plank pose – lowering slowly is far harder than quickly lowering to the floor.
- Focus on & engage the muscles. Many people – particularly if they’re super flexible – can over extend muscles in yoga. So, instead of going to the end range of your flexibility, stop before you reach ‘the edge’ and hug your muscles to your bones when holding postures. Muscles become stronger when they’re engaged.
- Hold the pose. Increase the length of time you hold the postures – whilst also actively engaging the muscles used in the pose – is a great way to build strength.
- Use Yoga props. Get creative at using yoga props to make postures a little more challenging. Such as; squeezing a yoga block between the thighs in bridge pose & camel pose to activate the inner thighs, core & glutes. Holding & gently squeezing a block between the hands with arms overhead in Warrior I activate the upper back, shoulders, chest & core. Experiment!
- Repeat poses. Particularly the poses that you find challenging such as chair, boat, warrior III. Doing challenging postures one or two more times will help build strength & endurance.
Keep practicing. Each yoga practice is strengthening muscles & bones little by little. Every time you finish a yoga session you’re making ‘deposits’ into your wellbeing bank and these are going to pay back in dividends in years to come.
Some strength building yoga poses
If you’ve never practiced any of these poses before, please research how to practice them safely. Go slow & perform each pose with good technique. Try hold each pose for 8 breaths & then repeat again once or twice as long as they can still be performed well.
Boat pose. The hip flexors & core strongly engage to lift & hold the legs up & away from the floor whilst the quads switch on to help straighten the knees whilst the hamstrings lengthen. Then, whilst holding the pose, the quads, hip flexors & core are working really hard isometrically.
Plank Pose. Uses some of our largest, most powerful muscles to hold the body steady while re
sisting the downward force of gravity. Engages core, glutes, back, quads, shoulders, biceps & triceps.
(photo courtesy of Elina Fairytale)
Chair Pose. Strengthens thighs, core, upper back & arms. Reach the hips back so you can still see the toes; draw shins bones back, keep weight in the heels & draw belly in to support lower back. Option to add a twist as shown in picture – but not essential – for traditional chair pose, raise arms overhead in line with the ears.
(photo courtesy of Cliff Booth)
Warrior II. 
Challenges your balance and strengthens hamstrings, glutes, ankles, core & back muscles all of which help to stabilize the body. Shoulder muscles are also activated to keep arms parallel to the ground.
(photo courtesy of Elina Fairytale)
Bridge Pose. Engages the core, back muscles, hip flexor, quads & hamstrings & the obliques along the side of the waist which engage to help keep the pelvis and lower back centered.
(photo courtesy of Photo by Vlada Karpovich)
Chatarunga – full version or with knees lowered. This is a powerful strength builder. When performed correctly, the spine is in a straight line – the main support system of the body. Chaturanga engages the majority of muscles in the body but particularly strengthens the arms, shoulders, wrists & core.
Tree Pose. Grounding & balancing pose combining balance, stability, strength, flexibility, and complete concentration. Stretches the inner thighs & groins, opens chest & shoulders, strengthens glutes, quads, ankles, core & spine when arms are extended over head.
(photo courtesy of Marta Wave)
