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Muscle-Sculpting Yoga
Build long, lean muscles with this yoga routine
Yoga Strong
"How did you get those arms? Do you lift weights?" Yogis hear
these questions all the time andsmile knowingly as they respond,
"Nope. Just yoga." Yoga requires nothing ut oursel!esno
weights, no ma#hines, $ust the aility to lift and hold our own
ody weight. %f the gym feels like
a prison, then yoga is a playground. Yoga is #omposed of endless
postures& you ne!er ha!e to do
the same pra#ti#e twi#e. 'here is a !ariation for e!ery pose,
and $ust when you(!e mastered apose, you(ll learn a new transition
that takes it to the ne)t le!el. 'his kind of training #reates
a
long, lean ody that shows strength without ulk. Do these four
poses as a sequen#e two to fi!e
times a week.
1. Plank
*egin on all fours with your arms straight and shoulders sta#ked
o!er your wrists. Ha!e your
palms flat and shoulder+width apart. url your toes under and
step oth feet a#k until your legsare straight and your feet are
hip+width apart. *ring your shoulders, hips, and heels into one
straight line with the #ore and quads engaged. -ress your outer
arms inward and distriute the
weight of your knu#kles e!enly, gaing slightly past the
fingertips. Hold for fi!e to /0 reaths.
http://www.womenshealthmag.com/fitness/muscle-building-yoga?cm_mmc=Yoga_Newsletter-_-1454196-_-10082013-_-MuscleSculptingYoga_ReadMore
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2. Chaturanga1rom -lank pose, e)tend your gae forward and keep
the front ris in as you end your elowshalfway to the ground. 2eep
your elows in and o!er your wrists, and lower your shoulders in
line with your elows. 2eep your gae forward and your shoulders
lifted. Your upper a#k
should e road, and the tips of your shoulder lades should draw
down the a#k. Hold for one
to fi!e reaths.
http://www.womenshealthmag.com/fitness/muscle-building-yoga?cm_mmc=Yoga_Newsletter-_-1454196-_-10082013-_-MuscleSculptingYoga_ReadMore
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. Side Plank
*egin in -lank. *ring your left palm to the #enter of your mat
and roll onto the outer edge of
your left foot. Sta#k your right foot on top of your left. -ress
deeply into your left palm to ring
your shoulder away from your earloe, and sta#k your right
shoulder dire#tly ao!e your left.3ngage your oliques y lifting and
sta#king your hips. 3)tend your right arm straight up andgae
sideways or upward. Hold for fi!e to /0 reaths. 4epeat on the
opposite side.
http://www.womenshealthmag.com/fitness/muscle-building-yoga?cm_mmc=Yoga_Newsletter-_-1454196-_-10082013-_-MuscleSculptingYoga_ReadMore
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!. Chair
*egin in 5ountain pose, standing straight with your arms down at
your sides. *end your kneesand drop your hips, ringing your weight
onto your heels. -ress your lower legs a#k so you #an
see your toes when you look down. Drop your tailone, firm your
front ris inward, and lift your
arms up shoulder+width apart. 2eep your shoulders rela)ed and
rotate the outer edges of your
arms inward to roaden your upper a#k. 6ae upward. Hold for fi!e
to /0 reaths.
http://www.womenshealthmag.com/fitness/muscle-building-yoga?cm_mmc=Yoga_Newsletter-_-1454196-_-10082013-_-MuscleSculptingYoga_ReadMore
