Introduction:
Yoga poses, meditation, and breathing techniques can help calm the mind, reduce anxiety, depression, and stress, and help in stretching, improving the flexibility of the body's balance. Yoga can also help to gain strength. Resistance or strength training includes exercise that increases the power of the muscle. Resistance training is done with resistance bands and weights. Resistance can also be gained by combining gravity and body weight.
What Is Resistance Training?
Resistance training exercises increase the strength of the muscle and stamina or endurance. Resistance training includes exercises involving resistance like weights, bands, or the body's weight against gravity. Resistance training is also called strength or weight training. It can increase the stability, strength, and size of muscles and power. Resistance training helps in losing weight and increasing the metabolism of the body. It can be used to increase the bond density and improve the balance. Resistance training can be used to increase mental health by relieving anxiety. It helps in building muscles in the body.
How to Improve the Strength of the Muscle With the Help of Yoga?
Various tips are used while performing yoga poses to build strength and size of the muscles with the help of yoga. They include the following -
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Engage the Muscles - Engage the muscles while doing each yoga poses, which helps in increasing flexibility while maintaining a pose.
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Slow Movement During Each Pose - Change from one pose to another should be slow and smooth.
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Adding Resistance Tools - Adding resistance tools like a resistance band, weight, or body weight against gravity can increase the muscles' strength.
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Holding Each Pose for a Longer Duration - Holding each pose for a longer duration help in building the strength of the muscles and body.
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Repeating Each Pose - Repeating each pose helps improve the endurance and strength of the muscles and body.
What Are the Advantages of Practicing Yoga and Resistance Training?
The advantages of practicing yoga and resistance training include the following -
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Increases flexibility and balance and builds strength in muscles and joints.
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Improved breathing during the resistance training exercises.
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Increases muscle mass and stamina or endurance.
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There is a lower chance of injury during these exercises.
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Increases power and speed.
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Reduces stress, anxiety, and depression and helps calm the mind and the body.
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Reduces blood pressure and heart rate.
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Increased focus on the mind and body parts.
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Reduces pain present in the joint and muscles.
Which Are the Yoga Poses That Help in Resistance Training?
The yoga poses that help in strength training include the following -
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Phalakasana or Plank Pose - Phalakasana or the plank pose helps build the core muscles' stamina and strength. This plank pose starts from the tabletop position and keeps both hands and knees on the floor. The hands should be straight and below shoulder level. Slowly lift the knees from the ground and keep the toes on the ground. The arm should be perpendicular to the ground, and the shoulder should be directly over the wrist. The body, from the head to the heels, should be straight. Hold in this position for a few minutes and take deep breaths. Return to the normal position. The benefits of the plank pose include it helps in building muscle mass, increasing respiration and bone health, and improving energy.
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Chaturanga Dandasana or Four-Limbed Staff Pose - This is done from the plank pose that starts from the tabletop position, keeps the hands below the shoulder level, lifts the knee from the ground, and keeps the toss on the floor. Keep the body from the head to the heels in a straight line. Then shift the body weight to the push-up position. Slowly bend the elbows to bring the chest towards the floor. Lower the body till the shoulder is in line with the elbow. Hold in this position for a few minutes. Return to the normal position. This pose helps strengthen the muscles present in the shoulder, hand, forearms, and wrist. It helps lengthen the spine and strengthen the muscles in the back and abdomen. It helps maintain the stability of the core muscles. This pose also helps in increasing stamina or endurance.
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Utkatasana or Chair Pose - Stand in the mountain pose or tadasana. Inhale and lift the arms above the head, and the biceps should be slightly in front of the ears. Exhale and bend the knees. Keep the thighs parallel to the floor, and the knees should be in front of the feet. Keep the inner thighs legs parallel to each other and bring the shoulder blades to the back and the tailbone downwards towards the floor by slightly bending the knees. Continue in this position for 30 seconds to a one-minute minimum. Return to normal position and relax. This chair pose helps strengthen the muscles present in the thigh and stabilizes the ankles and knees.
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Virabhadrasana 2 or Warrior 2 Pose - Stand straight on the floor with the feet apart at hip width and the arms by the side of the body. Exhale and bring the right leg to the front and bend the right knee perpendicular to the floor. Bring the left foot backward and at an angulation of 15 degrees. The heel of the right foot should be in line with the center of the left foot. Lift both hands sideways at the level of the shoulders and keep the palms upward. Take a few breaths in this position. Tilt the head to the right side and push the pelvic region downwards. Hold in this position for a few seconds and return to normal. This pose helps strengthen the muscles present in the abdomen and back. It also helps in stretching the chest and shoulders and increases endurance.
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Navasana or Boat Pose - Sit straight on the floor with the leg stretched and both hands beside the body on each side. Lift the sternum and lean slightly backward. Exhale and bend the knees. Lift the thighs upwards so the thigh should be angulated 45 degrees from the floor. Slowly stretch the knees forward, keeping the tip of the toes about the level of the eyes. Continue in this position for a few minutes and return to normal. The boat pose helps increase awareness of the body and helps in focusing. It helps in improving energy and reduces fatigue. It helps strengthen the muscles present in the abdomen and thighs.
Conclusion:
Along with yoga to build strength, various resistance tools, such as weights or resistance bands, are used to build muscle and increase the size of the muscles. Resistance training helps to build muscles and maintain bone density. Yoga helps in muscle toning and helps in increasing the endurance of the muscle when repeated or practiced for a longer duration. it increases the flexibility in the bones and the muscles.
