Yoga for Building Strength

As more people become aware of the flexibility and mental health benefits of yoga, the strength training elements of some postures often goes forgotten. Similar to exercises such as pushups, situps and chinups, yoga postures use your natural body weight to place resistance on your muscles. While less isolated than weightlifting exercises, regular yoga practice can offer a plethora of benefits if you're looking to build lean muscle in multiple areas throughout your body.
Virabhadrasana
Commonly referred to as Warrior Pose, Virabhadrasana is an ideal posture for any strength-training yoga regimen. According to "Yoga Journal," Warrior Pose tones a variety of muscles including the thighs, calves, ankles, groin, shoulders, abs and neck. Begin by standing erect with your feet together and taking a large step with your right foot, so that your ankles are 3 to 4 feet apart. Bend your right knee forward so that your thigh is parallel to the floor at a 90-degree angle with your calves. Reach your hands over your head and join them in prayer position as you steady your gaze at the ceiling and allow your back to arch forward. Hold this posture for 30 to 90 seconds before repeating on the opposite leg.
Bhujangasana
The Bhujangasana, or Cobra Pose, is a floor posture that strengthens the gluteus, thighs and lower back muscles in addition to a variety of core muscle groups. Begin by lying with your stomach on the mat with your legs together. Place your hands palms-down on the mat just below your shoulder, as if you were going to perform a pushup. Straighten your legs and squeeze your gluteus and abdominal muscles as you slowly curl your upper back into the air without using arm strength. Press the tops of your feet into the map and squeeze your elbows in toward your body as you lift, isolating the impact of the posture on your lower back and core muscles. Hold for 30 to 90 seconds as needed before slowly lowering back to the ground.
Plank Pose
The "Los Angeles Times" recommends this traditional yoga pose for training the core muscles in addition to the shoulders and other upper-body muscles. Begin on all fours by placing your hands directly below your shoulders and your feet shoulder-width apart on the mat. Straighten your legs to form a solid line between your shoulders and your heels so that your body weight is balancing on your hands and toes. Tighten your core muscles to support the weight of your pelvis to prevent from slumping in the middle, and focus on maintaining a straight line with your body as you hold the posture for 30 to 60 seconds before slowly returning to your hands and knees.
Safety Concerns
Like other body resistance exercises, yoga is generally considered a safe alternate to weightlifting and other strenuous workouts. Talk to your doctor if you have a previous injury or health condition that could complicate your practice, and always pause if you feel light-headed or experience any sharp, shooting pains. For best results, attend a regular yoga class in your area for proper instruction and supervision of the postures