My yoga session to build muscle

Balance, concentration, relaxation, these are terms that are often associated with yoga.

But did you know that yoga can also help you build deep muscles? Here are some postures to practice consciously to strengthen the body and mind.

This session is ideal for waking up your energy in the morning. It is very dynamic.

First, unroll your yoga mat in a quiet and not too heated place. Arrange your yoga accessories, namely your brick and yoga strap within reach, stand at the front of your mat with your eyes closed. And there you go.

1. Tadasana

To begin, stand at the front of your mat with your feet together. Press your feet into the floor to activate your legs. Stretch your fingertips toward the floor and lengthen your spine, bringing your pubic bone slightly forward. Breathe deeply, expanding your belly as you inhale.

This posture will allow you to begin to gently warm up the entire body.

2. Sun Salutation

As you inhale, raise your arms toward the sky and open your shoulders by bending slightly backwards. Exhale to come back forward, until your fingertips touch the ground. If you can, place your hands on the ground on either side of your feet. Bend your knees if necessary.

Then, bring both feet back into a plank position. Stay here for 3 to 5 breaths to strengthen your entire body, including your legs, arms, back, and abdominal muscles.

Exhale to bring your butt back into downward dog. Walk or jump to bring both feet back between your hands. Raise your back straight, into Tadasana.

Repeat this salutation 10 to 20 times, to warm up and energize the body.

3. Naukasana

The so-called “boat” posture works and strengthens the legs and abdominals.

Start seated on the floor with your knees bent. Grasp the backs of your knees with your hands or a strap, then lift your feet off the floor, rocking back slightly to counterbalance. Place your calves parallel to the floor, knees at a 90-degree angle. Then, if possible, straighten your legs for the final version of the pose.

Stay in the position for 5 to 10 deep breaths. You will feel your muscles engaged to hold the posture, and don't be afraid if you shake slightly. This will fade with practice.

4. Virabhadrāsana III

Standing on your mat, first place yourself in the warrior I posture. To do this, move one leg back and stretch your arms towards the sky. Then, lean on the leg that remained in front, knee slightly bent. Tilt forward until the back foot is off the ground. Ideally, the torso and the leg are in the same line, parallel to the ground. However, at the beginning, do not force yourself to raise the back leg; this will come with training. Stay in the posture for between 30 seconds and a minute.

This posture will strengthen all the muscles of the back, as well as the shoulders, but also the pelvis and legs. The warrior III posture will also be effective in strengthening concentration and channeling the mind.

You can practice these postures independently or together. This rather dynamic session will be preferred for a morning yoga class.