Yoga and strength – you think they don't really go together? We vehemently disagree. Sure, yoga is a great stretch and promotes flexibility and suppleness. At the same time, certain asanas are also excellent for building strength and muscle. We've compiled our top five asanas for you to strengthen your body and build beautiful muscles.
More strength through yoga
For many, yoga still represents relaxation, breathing, and perhaps flexibility. This is despite the fact that yoga has been around for so long and countless yogis have proven otherwise. Meanwhile, even the Frankfurter Allgemeine Zeitung (FAZ) has declared that "yoga [...] can complement or completely replace the drudgery of lifting weights." This is particularly due to the long asana postures and the numerous repetitions. Thoughtful sequences stimulate muscle building and make you sweat.
Top 5 asanas for more strength
Now let's move on to our five favorite asanas, which are guaranteed to leave you sore. The important thing is to perform the exercises carefully, tense all the muscles in your body, and hold them for at least five breaths.
1. Warrior III
Warrior number three strengthens not only the core, but also the legs, butt, and arms. It requires not only strength, but also focus and balance.
And here's how it works:
1. Start Warrior 3 in Tadasana, the Mountain Pose.
2. Place your hands on your hips, breathe consciously, and shift your weight onto your right leg. As you do so, step your left foot back. Make sure your toes point down and not to the side to keep your hips locked.
3. Now slowly lean your upper body forward while simultaneously raising your left leg. In the final position, your left leg and your upper body should be parallel to the floor.
4. Now release your hands from your hips and extend them straight out next to your ears, palms facing each other.
5. Find a fixed point on the floor and hold the asana for at least five, preferably ten breaths.
2. Chair pose
The chair pose creates a toned butt and strong thighs. If you hold this position for a longer period of time, you're guaranteed to feel your legs the next day.
And here's how it works:
1. Stand on your mat with your feet hip-width apart.
2. Stretch your arms straight out in front of you, palms facing each other.
3. Now slowly bend your knees, just as if you were about to sit down on a chair. Make sure your heels are firmly planted in the mat.
4. In this position, you should keep your back as straight as possible, paying particular attention to your lower back. It should not be arched.
5. Now try to squat a little deeper.
6. Hold the asana for five, preferably ten breaths.
7. In the advanced version, you can also place your right foot on your left knee and perform the asana on one leg.
3. Plank
The plank is one of the most popular yoga exercises, and for good reason: it strengthens the entire body and ensures toned muscles in the legs, buttocks, stomach, and arms.
And here's how it works:
1. Start this asana in a quadruped position on your mat, with your wrists directly under your shoulders.
2. Now place your feet back with your toes pointed so that your legs are straight.
3. Make sure you don't pull your butt up or arch your back. Pull your belly button toward your spine and firmly engage your abs. Keep your gaze on the mat, keeping your head in line with your spine.
4. If the exercise is too strenuous for you, you can also do it on your forearms.
4. Side plank
As the name suggests, the side plank specifically strengthens the sides of your body. This means you're training your oblique abdominal muscles and your hips.
And here's how it works:
1. The starting position for the side plank position is the plank position.
2. Now slowly shift your weight onto your left hand and the outer edge of your left foot. Lift your right hand off the mat and place it on your hip. Place your right foot either on top of your left foot or slightly in front of it.
3. Once you've found your balance, begin to straighten your torso by extending your right arm straight up. Your gaze should follow your hand.
4. After ten breaths, repeat the exercise on the other side. The sequence will be even more effective if you include a plank in between.
5. Chaturanga Dandasana
Chaturanga Dandasana is one of the most important poses in yoga, and there are few asanas that require as much strength, practice, and focus. If performed incorrectly, it can quickly lead to severe back pain. Therefore, pay close attention to correct form and listen to your body: If you can't do any more, try the simplified version with your knees on the floor.
And here's how it works:
1. Chaturanga Dandasana starts in the plank position. Bring your shoulders slightly beyond your wrists and press your toes into the mat.
2. Now start bending your elbows, making sure to keep them at your sides - we are not doing a push-up where your arms bend outwards.
3. When your upper and lower arms are at a 90-degree angle, you've reached the ideal position. Make sure you don't stick your buttocks up or let your core sag.
4. Your head is in line with your spine.
5. Try to hold this position briefly and then come into upward-facing dog.
6. For an extra challenge, you can also lift one foot off the mat, which makes it even more strenuous.