00:31 The Basics: Tabletop, Downward Facing Dog, and Plank Pose
03:20 Vinyasa transition with Chaturanga Dandasana
05:01 Plank variations
06:23 Is yoga enough to build and maintain strength?
07:29 How to build strength with yoga?

In this video I’ll teach and discuss how you can build upper body strength with yoga. You don’t need any fancy equipment to do yoga!

THE BASICS
Tabletop (Bharmanasana)
Hovering Tabletop
Downward-Facing Dog (Adho Mukha Svanasana)
Plank (Phalakasana)

VINYASA TRANSITION WITH CHATURANGA
Low Plank (Chaturanga Dandasana)

Chaturanga is a foundational transition in vinyasa yoga. It often takes time to have the strength to do the full expression of the pose. You can modify it by lowering your knees to the mat.

PLANK POSE VARIATIONS
Modified Side Plank
Side Plank with Feet Stacked
Side Plank with Tree Legs
Full Side Plank (Vasisthasana)

EXERCISE
Plank to Forearm Plank

THE QUESTIONS
Is doing Yoga enough to build and maintain strength?
It depends on various factors like what type of yoga you do, how often you practice yoga, what your goals are, what type of body you have and your overall physical health. Not all yoga is created equal. Restorative and gentle yin yoga won’t help you to build strength even though yin yoga can be a beautiful practice to calm the central nervous system. If you practice more vigorous vinyasa flow, Ashtanga or power yoga, you will absolutely build strength.

How can I build upper body strength with yoga?
Firstly, be fully present in your yoga poses and use all muscle groups. Secondly, do more purposeful yoga poses and hold your yoga poses longer.

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Have a beautiful day! I’ll see you next time!

Instagram: @elina_vuorela

Music:
Lawrence by TrackTribe
Love Aside by Partrick Patrikios

#yoga #yogapractice