For getting a well-toned body and strong bones, you need not always hit the gym or lift heavy weights. You can try yoga instead. 

Yoga not only relaxes your mind and body but also helps you get strong muscles and bones.  

With proper and regular practice of yoga, lean muscles can be built, calories can be burnt and excessive fat can be reduced. 

All you need is just a mat and some time. Here are some asanas (poses) for strengthening your bones and muscles.

For Muscles

1. Warrior Pose (Virabhadrasana). In this asana, the target muscles are your glutes (muscles of your hips), inner thighs, and quadriceps (group of 4 muscles in your thigh). 

To perform this, 

  • Stand straight with your legs apart. 

  • Turn one of your feet by 90 degrees. 

  • Lift both arms sideways to shoulder height with your palms facing upwards.

  • Turn your head and look straight. 

  • Hold this pose of extended one leg and one knee flexed for 1 minute.

2. Plank. It is a kind of push up pose as you have to attain the same pose as in the pushups. 

  • Lie down on your belly and then push up your body. 

  • All the body should be horizontally extended with the help of your hands holding all of the weight and pressure.

  • Try to hold it for 20-30 seconds. Increase your time once you are confident.

3. Locust Pose (Salabhasana). This yoga pose targets your shoulder, core and back muscles. 

Hamstring muscles (a group of muscles at the back of your thighs) are also involved in this asana to some extent. 

To perform this,

  • Lie down on your belly. 

  • Lift your head, upper torso, arms, and legs away from the floor. 

  • Rest your lower ribs, belly, and front pelvis (hip area) on the mat.  

  •  Maintain the pose for 1 minute.

For Bones

1. Extended Triangle Pose (Trikonasana). This is one of the easiest poses of yoga that has multiple benefits. 

Along with strengthening your bones, it also increases the flexibility of your spine and relieves gastritis (swelling of the inner lining of your stomach).

To perform this,

  • Stand straight with legs separated apart. 

  • Bend at one side touching the feet with the same side hand. 

  • Keep the other hand extended upwards towards the sky.

  • Hold for 5-10 breaths and repeat on the other side.

2. Tree Pose (Vrikshasana). 

To perform this,

  • Stand straight and join your hands in the posture of Namaskara. 

  • Place any one of your legs on the opposite thigh, making a triangle. 

  • Hold this pose for 1 minute and come back to the starting position.

3. Half Fish Pose (Ardha Matsyendrasana). It is a simple seated twisting pose that increases your flexibility. 

It also helps to relax your neck and back. 

To perform this,

  • Sit erect with stretched out legs.

  • Bend one of your legs in the way that the heel of your leg comes next to the opposite side of your hip. 

  • Take over your other leg and place it near the opposite knee. 

  • Twist your neck, waist, and shoulder and gaze on the same side. 

  • While taking this posture, make sure that your spine is erect.

  • Hold for 8-10 breaths, then release back to centre and repeat on the other side.

Practising yoga can help slow down the ageing process and continue to keep your bones stronger. However, every asana has its limitations. Consult your doctor before practising yoga. 


Disclaimer: This article is written by the Practitioner for informational and educational purposes only. The content presented on this page should not be considered as a substitute for medical expertise. Please "DO NOT SELF-MEDICATE" and seek professional help regarding any health conditions or concerns. Practo will not be responsible for any act or omission arising from the interpretation of the content present on this page.