Yoga brings 5000 years of wisdom and proof that it is miraculously beneficial for the human body. Although initially known as a spiritual practice mode, Yoga has increasingly become a fitness choice. Especially among women, yoga remains one of the most preferred forms of exercise for its many benefits, such as:

Along with these reasons, yoga does much more for your body. While it is not as rigorous as weight lifting, yoga helps build strength and increases women’s muscle strength. 

While flexibility, focus and balance are the main aims for yoga practitioners, strength development remains an underrated benefit. Think of it this way- Yoga is a bodyweight exercise where you support the weight of your body while practising it. For different poses, one is required to use their arm and core to hold up the body. So, over time, this method of yoga promotes strength improvement. 

 

There are also many studies proving increased leg press and upper body strength among women who are yoga practitioners.

The answer is subjective and varies based on the practitioner's requirements. Yoga should be enough if one has modest strength goals with the motive to achieve stress relief and the overall betterment of health.

 

In cases where one wishes to develop bigger muscles with added strength, they will require more than yoga. Therefore, yoga can complement other muscle-building exercises in the routine. 

Strength training is known as any form of movement that results in increased muscle power. Along with promoting one’s strength, this exercise is also necessary to ensure one’s well-being in the long run. It helps one build strength without bulking and promotes better bone density. Unfortunately, as women reach the age of 35, their bone strength and density see a decline. At such a time, regular strength training comes to the rescue and helps out. All forms of it vary in method and practice, some involve resistance bands or weights, and others require machines. 

You may like to read: Find Best Fitness Centers and Gym in India, Cost, and Features 

Let’s look at the former and jump to strength training exercises without machines.

Start by standing with your feet apart and holding a kettlebell in front of your chest. Next, push your hips back and bend your knees to the squat position. Then, again lift by pushing yourself back to the start.  

Start standing with a box or chair behind you. Engage your core while bending the left knee and push your hips to sink to make your butt touch the box/chair. While doing so, extend your other leg slightly forward to maintain balance. 

Keep your feet hip-width apart, arms by the sides and hold a dumbbell in each hand. Build your control and step backwards with the right foot, lowering down so that both legs form a 90-degree angle. Now reverse the movement to go back to the starting position.

Yes, think of regular lunges but sideways. Start by keeping your feet wider than hip distance apart and your hands at your sides. Next, push back with your hips, bending one knee to lower the body weight. While doing so, the other leg remains straight and in line with the knee of your bending foot. 

This one works excellently well for building your upper body strength. First, stand with your feet wider than hip apart, and grab a kettlebell with both hands. Now bend your knees, pushing your hips back and holding your body's weight. Next, bring the kettlebell between your legs, squeeze your glutes and thrust your hip forward, swinging the weight. 

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This one is a phenomenal yoga pose for developing core strength. The movement and method primarily focus on the enhancement of abdominal strength.

It is a squat with the support of a chair. This yoga pose focuses explicitly on the quads and glutes. It also provides strength to the knees and your inner thighs.

It is a very simple yoga pose that offers various benefits. It works your back muscles, legs and arms very well for enhanced strength in the shoulders, thighs and glutes.

Before starting with this one, you should practice your balance skills. It helps one get stronger thighs, core, glutes and ankles. 

This is such a small movement you would be amazed at its benefits. The cobra pose promotes improved muscle building for your back, glutes, arms and core. 

Popularly known as Talwalkars Health clubs, it was once the largest chain of health clubs in India. The company remarkably had a chain of 152 health clubs across 80 cities. Along with all kinds of fitness training facilities, the Talwalkars gyms also offer amenities such as air conditioning, changing rooms, locker rooms and accessible parking facilities for their members.

Want to sign up to achieve your fitness goals? Reach out to a Talwalkars contact person today.

With Viva Fit gyms, the expertise of European fitness masters comes to India. It is more of a ladies' fitness boutique, open only to women. The various services include Gym memberships, group classes and personal training offerings. These are mainly conceptualised to cater to women's busy schedules, enabling them to achieve more in less time.

Additionally, Viva Fit also offers nutrition programs for women. Want to get a start-to-end solution for your fitness? Get in touch with Viva Fit experts today.