3 Effective Asanas: Yoga for Gaining Muscle Mass

If you do not have big triceps, big biceps and 6 packs of abs it does not mean you can not do any yoga asanas. Believe it or not I do not have the big guns nor 6 pack abs, all I have is knowledge how to use my inner strength to execute an asana that you might think requires huge muscles.

Let me share to you my dear small size people (like me) some of the asanas that you can perform in your daily yoga practice or even during your break time at work or before going to breakfast or sleep.

I believe that these asanas really work for the building arm and abdominal strength, back and leg muscles.

 Boat Pose (Navasana)

 

1. Extend the legs  up parallel to you knees (and when you are stronger, try to raise the feet parallel to your head)

 

2. Lift the chest up, lengthen the spin.

 

3. Balance on your sitting bone.

 

Note: Grab your legs if you can't still balance or rest your hands behind your back. If you can balance, extend them forward and engage them until the tip of your fingers.

 

 

]Lolasana (Swing Pose)

 

1. If you can not do a lotus pose then you can just simply cross your legs in this asana.

 

2. Place your palms on the ground.

 

3. Slowly raise your body from the floor. 

 

4. Find the balance and make sure to contract your abdomen and pelvic floor.

 

Note: Eventually you want to strengthen those legs parallel to your hips

 Plank Pose (Kumbhakasana)

 

1. Rest your palms firmly on the ground

 

2. Neutral neck you can look forward or the top part of your mat.

 

3. Contract and engage your abdomen.

 

4. Engage your quads, legs, tighs and glutes  (make them hard!)

 

5. Lengthen the spine.

 

And when you are ready for more challenge, try side plank and other variations of plank.

Always be aware of your body, be aware of your wrists when you are performing asanas that requires arm strength. Don't ever force your self in a pose. Try it slowly. Breathe.

Believe it or not these asanas helped me to achieve my press handstand and other inversion poses like head stand and fore arm balances. Remember you do not need to have big muscles just to perform asanas.

 

You are not practicing yoga because you have big muscles, you are practicing because you want to gain muscles, learn new things and appreciate your body. Yoga  is for everyone who are willing to surrender and learn.

 

I hope this article can help you move forward to your journey. Everyday is always a chance for us to learn! Don't waste your time in regretting and telling yourself 'Owwww gosh If only(s)'. Let amazing yoga pictures of yogis inspire you to have your own journey. Dream and target a yoga pose and work hard for it. I tell you, achieving your dream pose is like winning a Bingo or a raffle draw, it feels good! Namaste'.