Yoga is a great physical activity for building strength. The slow, steady and precise movements require the body to hold it’s own weight and is great for toning and building muscle. If you’re new to yoga, it might be intimidating to see someone holding their entire body upside down, but with practice and growth you can get there. It all starts with the basics.
Downward-Facing Dog Pose:
This pose looks like an inverted V and is perfect for toning the arms and back.
You start with your hands and knees on the floor. Set your knees below your hips and hands in front of your shoulders. Lift your knees away from the floor and lift your hips in the air. Spread the shoulder blades and straighten the arms. Tuck the chin under and look at your navel. Press down into the bases of your big toes. Pull the pelvic floor up. Hold it through 5 deep breaths.
Dolphin Plank Pose:
This is a plank and is perfect for strengthening the core and arms.
You will begin from your hands and knees and place your elbows directly under shoulders and spread your shoulder blades. Press from the shoulders to the elbows and draw the ribs in. Tuck the tail bone and lift the base of your skull away from the back of the neck. Hold this for1 minute or longer, if you wish.
Beginner Side Plank:
This is a powerful arm and core pose. Start by laying on your side. Bend your right arm and place the left foot on top of the right one. You will support your body weight with your right forearm and raise your body in a straight line. The mid section will hover a little bit above the floor. Hold it for 10 seconds and repeat.
If you want to practice yoga, but don’t want to go to the gym, prefer doing it in the comfort of your own space or just don’t have anywhere to practice, there are many online yoga studios you can check out, including Yoga Green Book.