From Poses to Power: Does Yoga Build Muscle?

Reading Time: 6 minutes

Yoga is a fantastic practice that significantly benefits the mind and the body. Every person has his own reason for attending classes – it can be improving mental health, getting more flexible, looking for a way of relaxation, or even toning your body. And here comes the question, “Does Yoga Build Muscle?” The answer is – yes, it does, making it even more amazing practice.

Of course – you will not be focusing on Restorative Yoga or Yoga Nidra if you want to build muscles because these styles of yoga are much more focused on relaxation, breathing, and meditation. However – there are many other styles of yoga and specific poses that can definitely help you improve the way your body looks and help you gain more muscle mass. But let’s get into detail in today’s article!

How Do We Actually Build Muscle?

In order to understand how yoga builds muscle, it is essential to understand the whole process of building muscle mass. For this to happen, our muscles should be exposed to stress. This damages the fibers and causes small, even microscopic tears, resulting in the body sending blood to rebuild these tears, eventually building muscles in that area. (read more here


So, suppose you work out for a long period of time. In that case, if you add more intense exercises and more demand for the muscles, it will result in more tearing, more rebuilding, and then a stronger and toned body. 

Don’t Miss to Read: Sweat, Stretch, Strengthen: Does Hatha Yoga Build Muscle?

How Does Yoga Build Muscle?

And now you may be wondering- how does yoga build muscle then? Well – the answer is absolutely the same as every other sport with one slight difference – no specific weights are used, and all exercises are performed only with the weight of your body. Several factors contribute to building muscle when practicing yoga:

  • Resistance of your body weight – there are many yoga poses that require you to support and move your own body weight, which is one way of resistance. Some poses, for example, Arm Balances and Plank, engage most of the muscles in our bodies, including the upper body, the triceps, the stomach, etc., which activates the muscles. This leads to the micro-tears we mentioned before and to muscle growth.
  • Balance – as you probably know, most yoga poses are focused on achieving the perfect balance. Some of these are the Warrior II and Tree Pose. When balancing, you also engage your muscles, which leads to improvement in their coordination and strength. 
  • Dynamic Movements – some styles of yoga include dynamic movements, such as Hot yoga and Power yoga. You perform a variety of poses in a quick manner, which is one challenge for the muscles, leading to their growth.
  • Muscle Engagement and mind-muscle connection – when performing yoga, you also focus on the mind-muscle connection. This is pretty important when it comes to building muscle mass since awareness is always essential for targeting the right parts of the body, properly targeting them, and activating them as much as you should.
  • Stretching – when practicing yoga, you do stretch your body a lot. In fact, it is one of the main factors that contribute to muscle building. Poses such as Upward Facing Dog and Downward Facing Dog stretch most of the muscles in our bodies, which is essential for their proper growth for faster recovery and overall well-being.

The answer to the question “Will yoga build muscle?” is positive; however, you should remember that if your goal is fast bulking, you will need much more than just practicing yoga. You will most likely have to add some more demanding exercises and weight.

Best Styles of Yoga You Can Perform to Build Muscles 

As you probably already know, yoga does have different styles. And some of them are better for people who just want to relax, while others are better for people who want to burn fat or build muscles. If your goal is the building of muscle mass – then you should perform the following styles of yoga:

Hatha Yoga

Hatha yoga has always been great for improving the strength of your muscles and your flexibility at the same time. Even though it is not so intense, there is a great focus on breathing and holding some poses for a longer period of time, which results in better endurance of the muscles. 

Ashtanga Yoga

Ashtanga yoga is a pretty intense style of yoga. If you choose this practice, you should know that you will constantly be performing the same sequence of poses, and you will know what to expect from every one of the classes you attend. Thanks to this repetition, the body strength will be improved, resulting in muscle building.

Don’t Miss to Read: From Sweat to Strength: Does Bikram Yoga Build Muscle?

Power Yoga

You probably know that the main focus of Power yoga is on physical exercises. It is also pretty intense, so it is definitely good for muscle building. It does not have some specific structure or specific poses you perform every time, but it is still great for building muscle mass. 

does yoga build muscle

Optimizing Muscle Growth When Practicing Yoga

Now you know the answer to the question, “Can yoga build muscle?” but you still don’t know that there are some ways you can optimize the potential of building muscles when practicing yoga. And here are some tips that will definitely have a great effect on the optimization of muscle growth when practicing yoga:

  • Different Poses – what you should do is try different yoga poses. You should try balancing positions, to more intense ones, to inversions and poses that require holding body weight and stimulating muscle activation.
  • Progressive Overload – as with every sport, the same goes for yoga – if you want to activate your muscle growth, you should focus on progressive overload. This means that you have to gradually challenge yourself with more difficult poses, or let’s say, withholding to one for a longer period of time. This will make sure that your muscle will not adapt and stop growing. 
  • Engage your mind, too – another thing you must do if you want to optimize muscle growth when practicing yoga is to engage not only your body but also your mind. Make the connection between muscles and your mind – focus on achieving that growth, feel the muscles you enhance, and activate them.
  • Combine with resistance exercises – one thing you should definitely consider is combining yoga poses with resistance exercises. This will surely have a positive effect on the process of muscle building, but it will also improve your flexibility.
  • Proper nutrition and good recovery – If you want to build muscles, then you should know that proper nutrition is essential. You should incorporate in your daily lifestyle not only yoga poses but also a balanced diet and good recovery, which includes enough sleep every night, so your muscles can repair. 

Best Yoga Poses for Muscle Building

It is not a surprise to know that some poses are better for muscle building than others. They can improve your strength, tone your body, and help you achieve desired results. Here are some of the best poses:

  • Four-Limbed Staff Pose – this pose effectively targets the upper body’s muscles, engaging the chest, shoulders, triceps, and core. By lowering your body into a plank position and maintaining alignment with the ground, you activate and engage these muscle groups. This fundamental posture significantly contributes to upper body strength and endurance.
  • Chair Pose – a remarkable technique for strengthening the muscles of the lower body, including the quadriceps, hamstrings, and glutes. As you lower yourself as if into an imaginary chair, your weight shifts towards your heels, activating and engaging these muscle groups. This posture also enhances overall muscle endurance.
  • Side Plank – Side Plank is a challenging pose that targets the obliques, shoulders, and core stabilizers. By bearing your body weight on one hand and the outer edge of your foot, you engage and strengthen these muscle groups. This posture also promotes balance and strengthens the supporting muscles of the legs for added stability.
  • Boat Pose – Boat Pose is a core-strengthening posture that engages the muscles of the hips and hip flexors. By balancing on your sit bones and extending your legs, you activate and engage these muscle groups. This pose effectively strengthens the core, challenges the leg muscles, and enhances overall stability and balance.
  • Upward Facing Dog – a pose that effectively targets the muscles of the upper body, engaging the chest, shoulders, and triceps. By pressing into your palms and lifting your chest off the ground, you activate and lengthen these muscle groups. This posture also engages the core and provides a stretch for the hip flexors.
  • Warrior II – a powerful pose that strengthens the legs, hips, and core. By bending the front knee while maintaining areas of strength throughout, you engage the quadriceps, hamstrings, and glutes. This posture develops lower body strength and enhances both balance and stability.

While yoga may not include lifting weights, its effect on muscle development is irrefutable. Through a mix of resistance, adaptability, and mindful commitment, yoga offers an all-encompassing way to muscle development that supplements conventional fortitude preparation techniques. 

By dispersing the fantasies encompassing yoga’s muscle-building potential and embracing its nuanced benefits, wellness lovers can bridle the force of this antiquated practice to shape and fortify their bodies in ways that stretch past traditional workout schedules. 

Don’t Miss to Read: Elevate Your Gains: Exploring the Advantages of Yoga for Powerlifters

Don’t Miss to Read: Breaking It Down: Does Power Yoga Build Muscle?

Don’t Miss to Read: Flow to Grow: Does Vinyasa Yoga Build Muscle?

Don’t Miss to Read: Sweating for Strength: Does Hot Yoga Build Muscle?

Thus, whether you’re a carefully prepared yogi or a devoted weightlifter, integrating yoga into your wellness collection can be a wise and compelling system for building muscle and accomplishing, generally speaking, prosperity.

Frequently Asked Questions:

Does yoga build muscle?

Yes, yoga does build muscle since it is a complex practice incorporating poses, breathing, and mindfulness. 

How can I build muscles by practicing yoga?

Suppose you want to build muscles by practicing yoga. In that case, you should choose the best style, be consistent, and incorporate the proper diet filled with nutrition.

Which are the best yoga poses for muscle building?

The best yoga poses for muscle building are Side Plank, Warrior II, Chait Pose, etc.

How useful was this post?

Click on a star to rate it!

Average rating 0 / 5. Vote count: 0

No votes so far! Be the first to rate this post.

Photo of author

Nora Yulieva

Young, but already found my passion - writing. I love to travel, I love animals, and most - I love having the freedom to work from anywhere around the world.
Share on: