Best Strength Building Yoga Postures

It is no secret that maintaining muscle strength is an essential component of building and retaining excellent health. The Centers for Disease Control and Prevention recommends adults practice muscle-strengthening activity two days a week, and one of their preferred methods of strength training is Yoga.

By both holding and flowing through poses, Hatha, Ashtanga, Power, and Vinyasa Yoga build strength in virtually all areas of the body. A consistent Yoga practice can build both strength and flexibility in muscles, bones, joints, ligaments and tendons. Listed below are some of the top strength-building Yoga poses.

Students often recognize Four-Limbed Staff Pose, also known as "Chaturanga," as an intense challenge for the triceps, chest, and shoulders. The practitioner begins in plank pose, and then lowers him or herself halfway to the floor by bending the elbows until the upper arms are parallel to the torso. The abdominal and chest muscles work to secure the pose, as do the quadriceps. Since the wrists are supporting much of the weight, they too get stronger.

Utkatasana: Fierce Pose (also known as Chair Pose) is a standing posture in which the practitioner looks as if he or she is sitting in an imaginary chair. This creates an enormous challenge to the thighs and ankles. In addition, the arms and shoulders build strength as the student raises and holds them pointed toward the ceiling. Since Fierce Pose is a mild back-bending pose, the muscles along the spine also work to maintain the posture.

Virabhadrasana III: Warrior Three (also known as Stick Pose) is a standing balancing posture in which the non-balancing leg and torso are parallel to the floor. In the full version, the student raises his or her arms until they are next to the ears with fingers pointed forward. Holding this pose requires activation of the ankles, legs and arms. Additionally, the abdominal and back muscles tone as they labor to hold the posture steady.

Bakasana: Crow Pose and other arm balancing postures use the body's weight to stimulate the arms, shoulders and chest. They are also outstanding for toning the abdominal muscles, as the core muscles must contract to keep the body lifted.

Salabhasana: Locust pose is a tremendous back strengthener. In it, the practitioner lies prone on the ground and lifts the head, chest, arms and legs off the floor. The spine, buttocks, arms and legs all engage to maintain the posture.

In addition to building muscle strength, Yoga also cultivates mental and emotional strength that supports the ability to concentrate and remain present.

c Copyright 2012 - Aura Wellness Center - Publications Division

Paul Jerard, E-RYT 500, has written many books on the subject of Yoga. He is a co-owner and the Director of Yoga Teacher Training at: Aura Wellness Center, in Attleboro, MA. He has been a certified Master Yoga Teacher since 1995. To receive Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: http://www.yoga-teacher-training.org/

Benefits of Yoga Postures - Triangle Pose

The Triangle pose or Trikonasana is admired for its several benefits. A number of elements are put together in this position to bring about physical, mental and healing changes. This asana improves the shape of your leg muscles, spinal nerves and abdominal organs; strengthens your lower back permanently; and fully stretches and extends the whole body. It promotes three important aspects of Hatha yoga:

Strength- sturdiness of the legs and feet is established
Stability- firmness of the limbs and torso is created
Balance- equilibrium of the body and mind is developed
For beginners it is advisable to progress a little at a time; while adopting basic triangle posture, you should take a short step. This will prevent you from exerting strain on your legs, knees and lower back. Once flexibility of the limbs is improved, then you can easily increase your stride. As you stretch out your arms, torso and legs, during the exercise, you feel as if your limbs and torso are elongating and a rush of energy surges through them. Once you have adopted the pose, breathe deeply and experience the exhilarating sensation of:

Opening of your chest, lungs and heart
Reassuring steadiness in your limbs
Conscious equilibrium (sama) of the mind and body
Extended Triangle Pose (Utthita Trikonasana) and Twisted Triangle Pose (Thirikonasana)

Once you have perfected the basic pose, you are ready for Extended Triangle and Twisted Triangle postures and enjoy the unlimited benefits they offer. There are multiple therapeutic rewards and advantages for the body and the mind. The curative aspects of the posture include reduction of pain of the back, relaxation caused by neck sprains. Triangle posture benefits those who suffer from shortening of a leg due to a fractured hipbone or bone of the leg; it elongates the affected leg and corrects any other slight abnormality in the legs. Abnormality in the arms and displacement of spinal discs can also be fixed with this asana.

You will also experience some positive bodily changes through this exercise. Your legs, hips and spine will become more elastic and strong.It will render good shape to your spinal nerves and abdominal organs. Your chest muscles will broaden and the cavity within will expand. Your breathing will be regulated and powerful. Your body will feel light. Circulation of blood in the abdominal area will revitalize; appetite will become better and performance of the digestive system will enhance, relieving the body of constipation.

Benefits of Triangle pose for the brain are many. This posture frees the mind of worry and fret and enables it to focus attention to the desired object. It develops positive thinking and reduces constant anxiety over one's health. The position kindles and directs the rush of life force (pranic) towards the spleen, liver, large intestine, gall bladder, small intestine and core of the heart. It further controls the flow of energy and prepares the body for meditation. Holistically, Triangle posture shapes and purifies the body of all impairments and impurities and tunes the mind towards awareness of self; when this happens, the prime benefit of yoga, unification with the divine, is gained

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Three Yoga Postures to Reduce or Eliminate Back Pain

As teachers, each of us learned the differences of main Yoga styles before we began teaching. At every Yoga teacher training, it should be noted that these differences can help, or hurt, one's back. Therapeutic, restorative, and gentle Yoga are labels that give students assurance that you care for their wellbeing.

If a student has a pre-existing back injury, he or she should seek out a therapeutic Yoga class that is gentle and taught by a compassionate teacher. A student, with a pre-existing back injury, is playing with a "time bomb" in a vigorous style, run by a drill sergeant, with no clue about precautions, modifications, or compassion.

Eliminating back pain is one of the greatest reasons why people choose to practice Hatha Yoga. Yoga can truly serve as a therapeutic exercise in relieving tension and stress from the back muscles. There are all sorts of Yoga poses that one can learn, which will help eliminate or reduce back pain. Before practicing Yoga poses, new students should seek professional guidance, do diligent research, and perform a proper warm-up before practicing the following postures.

Setu Bandha Sarvangasana

First, one of the most common Yoga poses (asanas) to learn is the pelvic tilt (Bridge Pose). The pelvic tilt will help a person to build strength in the lower abdomen, so that stress is relieved from the upper back muscles. In addition, a pelvic tilt will help a person to develop stronger support in the lower and middle back region, as well as the sacroiliac joint. This is one of the foundational Hatha Yoga poses that is great for any person, who has suffered from back problems, as a result of poor posture.

To start, a person will lay on the floor with his or her knees bent. Then, a person needs to exhale and slowly lift his or her pelvis to the air. As one is lifting the pelvis toward the air, a person needs to exhale to release the stress of the movement. While doing this exercise, it is recommended that a person try to be aware of how the tension feels in the hip joints and any pain that may be created. A person should try to do this exercise slowly, and with knees at hip-width apart.

Uttanasana

The standing forward bend is another popular Yoga posture for reducing and eliminating back pain. The key with this therapeutic Yoga exercise is to remember to bend at the hips. A person needs to slowly raise his or her arms to the sky and then reach forward.

One should let gravity do the work, and cautiously reach toward the ground, without pain. One should remember to bend the knees or use Yoga props if his or her leg and back muscles are not flexible enough to support this sort of Yoga pose.

Trikonasana

The triangle pose is a more complex type of Yoga posture, which works powerfully to eliminate back pain. This pose entails leaning to the side, and then raising one's arm up to the sky. A student could use a Yoga block to balance his or her arm on the other side. A student should also try to bend at the hip joint when doing this exercise. The many therapeutic benefits of Trikonasa variations for the spine, back, hips, internal organs, and emotional health are worthy of a book. Trikonasa encompasses a family of similar asanas, when you consider the variations in styles, revolved triangles, gate variations, and side angle variations.

Overall, these are some of the best Yoga postures a person can do for eliminating back pain. However, each student is a different person, with unique problems. Consultation with one's family physician should be recommended, at all times, prior to entering a therapeutic Yoga practice for back pain.

Yoga teachers should have systems in place to know who has pre-existing back problems. No student should be admitted without filling out an informed consent form. On this form, students help themselves, by reading that there are risks in Yoga practice, and by making the teacher aware of any health problems they have.

If a new student refuses to fill out the form and sign a release, this is not a problem. However, do not admit him or her to class. Our guarantee is that we will not put students at risk. If a new student is going to put you at risk of being accused of negligence; why would you admit him or her to your class?

c Copyright 2011 - Aura Wellness Center - Publications Division

Paul Jerard, E-RYT 500, has written many books on the subject of Yoga. He is a co-owner and the Director of Yoga Teacher Training at: Aura Wellness Center, in Attleboro, MA. He has been a certified Master Yoga Teacher since 1995. To receive Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: http://www.yoga-teacher-training.org/