Can Yoga Build Muscles? Here's What You Need To Know

Yoga does more than enhance body flexibility. It’s a great way to control and still the mind and detach from suffering. On the 21st of June, that is, the International Day of Yoga, this combined practise of physical, mental, and spiritual discipline is celebrated all over the world every year.

This holistic exercise regime is known to burn 200+ calories per hour, subject to style and pace, of course. In fact, people practising yoga styles like Ashtanga, Vinyasa, or Power Yoga lose an average of around 2-4 kgs over 10 weeks.

If you are wondering – “Does yoga build muscle?”, this blog focuses on specific poses and styles that are particularly effective.

What you need to know:

How yoga can help build muscle?
Yoga poses for building muscle
How yoga can help burn fat
Yoga styles for fat loss

How Yoga Can Help Build Muscle?

Can yoga build muscle? This question often looms over individuals looking to start this practise. It is, in fact, true that this popular practise helps build internal, lean muscle. Unlike isolated movements that exist only in the gym, yoga engages and challenges multiple muscle groups altogether. Through sustained holds and active flows, it increases fat loss, develops muscle tone, and builds flexibility.

Yoga Poses for Building Muscle

Here are some of the best poses for building muscle:

Plank pose and side plank

If you want to build core strength, try the following poses:

Plank Pose (Phalakasana):

Start in a push-up position
Keep your hands directly under your shoulders
Engage your core
Hold your body for 15 to 60 seconds in a straight line from head to heels

Side Plank (Vasisthasana):

From the Plank Pose, shift your weight onto one hand and the side of your foot
Keep your feet on top of each other
Open your other arm towards the sky and hold
Keeping your body in a straight line

Warrior poses

Build your leg and core strength with the following poses:

Warrior I (Virabhadrasana I):

Start in a lunge position
Bend your front knee and keep your back leg straight
Raise your arms overhead
To the front, keep your hips squared
Hold the position for 5 and 15 breaths

Warrior II (Virabhadrasana II):

Change from Warrior I
Open your hips and shoulders to the side
Open your arms parallel to the ground
Look over your front hand and hold the position for 3 and 5 slow breaths

Warrior III (Virabhadrasana III):

Shift your weight onto your front foot
Lift your back leg
Get your body parallel to the ground
Open your arms forward or bring them to your sides for balance
Hold the position for 30 seconds

Arm balances

Arm balances such as Crow Pose (Bakasana) help build upper body strength.

Sit in a squat position with your feet slightly apart
Place your hands in front of you on the ground
Keep your shoulder width apart and fingers spread wide
Lean forward by bending your elbows slightly
Shift your weight onto your hands
Bring your knees to rest and keep it on the backs of your upper arms (as close to your armpits as possible)
Engage your core and lift your feet off the ground (balancing on your hands)
Keep your gaze forward and your focus steady
Hold the pose for 10 breaths
Gently release and return to the starting position

Bridge pose

Bridge Pose (Setu Bandhasana) targets the glutes, hamstrings, and lower back.

Lie on your back with your knees bent
Keep your feet flat on the ground
Press into your feet and lift your hips towards the ceiling
Engage your glutes and hamstrings
Hold for 30 to 60 seconds and breathe deeply

Chair pose

Chair Pose (Utkatasana) works the quadriceps, glutes, and calves.

Stand with your feet together
Bend your knees
Lowering your hips (as if you are sitting back in a chair)
Raise your arms overhead while keeping your back straight and your weight on your heels
Hold for 30 seconds to 1 minute and breathe deeply

How Yoga Can Help Burn Fat?

Here’s how yoga helps in burning fat:

Boosts metabolism
Minimizes stress-related weight gain
Improves digestion and nutrient absorption
Stimulates lymphatic flow (removes toxins and fat)
Enhances cardiovascular health (increases heart rate and circulation)
Increases awareness, mindfulness, and consciousness

Yoga Styles for Fat Loss

Vinyasa Yoga

Flow through poses (start with sun salutations, then move through standing, seated, and reclined poses, etc.)
Synchronize your breath.

2. Ashtanga Yoga

Follow a set sequence
Begin with sun salutations and progress through standing, seated, and closing poses.

3. Power Yoga

Fast-paced, dynamic practise
Focus on strength and flexibility
Combines breath with movement in flowing sequences.

4. Hot Yoga (Bikram)

Practise in a heated room
Set sequence of 26 poses (including standing, seated, and supine poses)

5. Iyengar Yoga

Focus on alignment and precision of form
Use props like blocks and straps
Poses are held for 6 to 60 seconds

In short, if you are wondering, does yoga build muscle? Yes, it does. Yoga benefits are not only limited to improving your body flexibility but also effectively building muscle and burning substantial fat over time.

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You may also be interested in the following blogs:
Embracing The Silence Within: 4 Yin Yoga Poses For Inner Peace
Yoga For Energy: 4 Exercises To Improve Your Strength And Flexibility