Yoga Tips: On International Yoga Day 2025, know the yoga that increases strength and muscles..

International Yoga Day 2025: Every year 21st June is celebrated as International Yoga Day. This day reminds us that if we do yoga regularly, not only mental peace can be found but also the strength of muscles and body can be increased. Many people believe that if you want to build a body, then gym is the only way, but it is not so. Many such asanas in yoga strengthen the body and tone the muscles. In today's time, there is awareness about fitness among the youth, but lack of time is a big challenge. Many people are unable to go to the gym due to office, home or studies. Gym facilities are not available in many places and sometimes the fees are also high. In such a situation, yoga emerges as a great option. Yoga is not only cheap but it can be done anywhere and anytime. The biggest thing is that it does not require a machine, just your willpower is enough.

How are muscles made from yoga?

There are many such poses in yoga in which we have to support the weight of our bodies. This puts pressure on the muscles, which gradually strengthens them. This is exactly like lifting weights in the gym, the only difference is that in yoga you train your own body instead of a machine or heavyweight.

Know the yogasanas that increase muscles and strength and how to do them.

1. Plank Pose (Phalakasana)

How to do: Lie down on your stomach. Place both hands under your shoulders and lift your body. Keep your whole body straight, in a line from head to heels. Pull your stomach inwards and stay in this pose for 30 seconds to 1 minute. This pose is very effective for core muscles, arms, and back. Holding it for some time strengthens the muscles and also reduces belly fat.

2. Chaturanga Dandasana (Low Plank Pose)

How to do: Come into the plank pose position. Now bend your elbows and slowly bring your body down, but do not touch the ground. Keep the elbows close to the body and hold. This pose is like a pushup, but control and balance are very important in it. It strengthens the muscles of the shoulders, arms, chest, and abdomen.

3. Virabhadrasana (Warrior Pose)
How to do: Keep one leg forward and the other behind. Bend the front knee and keep the back leg straight. Straighten both hands above the head and keep your eyes forward. Stay in this position for 30 seconds, then change legs. This asana increases the strength of the legs and tones the muscles of the thighs. Doing this also increases stamina in the body.

4. Naukasana (Boat Pose)
How to do: Sit on the ground and stretch the legs in front. Now slowly lift the legs up and bend the back back as well. Straighten the hands and keep them parallel to the legs. The body should be in a 'V' shape. Do this for 15 to 30 seconds. This asana has a deep effect on the muscles of the stomach and thighs. Doing it daily increases core strength and reduces belly fat.

5. Bridge Pose (Setu Bandhasana)
How to do: Lie down on your back. Bend your knees and place your feet on the ground. Now slowly raise your hips and back. Keep your hands straight on the ground. Hold this pose for 20-30 seconds. This strengthens the back muscles and shapes the hips too. It is also beneficial for the spine.

Benefits of yoga that gyms cannot provide
Mental peace: Yoga not only strengthens the body but also calms the mind. There is only physical activity in the gym, but in yoga, there is coordination between mind and body.

Immunity boost: Yoga increases the immunity of the body.

No side effects: If proper guidance is not given in the gym, then you may get injured, but in yoga the body practices at its own pace.

Low budget, no equipment: Yoga does not require expensive machines or space. You can do yoga at home with just a mat.

 

Take a resolution on Yoga Day today.
Yoga Day 2025 is the right time to decide that now you have to take time for your body. If you do not have time to go to the gym, then start with these yoga asanas. Doing yoga for just 20-30 minutes every day will increase the strength of the body, build muscles and also bring confidence. Remember, the body is not made only by lifting weights, it is also made by meditation, restraint and constant practice. Give yourself the gift of yoga on this Yoga Day.

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