Muscle-Sculpting Yoga

Build long, lean muscles with this yoga routine

Yoga Strong "How did you get those arms? Do you lift weights?" Yogis hear these questions all the time and smile knowingly as they respond, "Nope. Just yoga." Yoga requires nothing ut oursel!es"no weights, no ma#hines, $ust the a ility to lift and hold our own ody weight. %f the gym feels like a prison, then yoga is a playground. Yoga is #omposed of endless postures& you ne!er ha!e to do the same pra#ti#e twi#e. 'here is a !ariation for e!ery pose, and $ust when you(!e mastered a pose, you(ll learn a new transition that takes it to the ne)t le!el. 'his kind of training #reates a long, lean ody that shows strength without ulk. Do these four poses as a sequen#e two to fi!e times a week.

1. Plank *egin on all fours with your arms straight and shoulders sta#ked o!er your wrists. Ha!e your palms flat and shoulder+width apart. ,url your toes under and step oth feet a#k until your legs are straight and your feet are hip+width apart. *ring your shoulders, hips, and heels into one straight line with the #ore and quads engaged. -ress your outer arms inward and distri ute the weight of your knu#kles e!enly, ga.ing slightly past the fingertips. Hold for fi!e to /0 reaths.

2. Chaturanga 1rom -lank pose, e)tend your ga.e forward and keep the front ri s in as you end your el ows halfway to the ground. 2eep your el ows in and o!er your wrists, and lower your shoulders in line with your el ows. 2eep your ga.e forward and your shoulders lifted. Your upper a#k should e road, and the tips of your shoulder lades should draw down the a#k. Hold for one to fi!e reaths.

. Side Plank *egin in -lank. *ring your left palm to the #enter of your mat and roll onto the outer edge of your left foot. Sta#k your right foot on top of your left. -ress deeply into your left palm to ring your shoulder away from your earlo e, and sta#k your right shoulder dire#tly a o!e your left. 3ngage your o liques y lifting and sta#king your hips. 3)tend your right arm straight up and ga.e sideways or upward. Hold for fi!e to /0 reaths. 4epeat on the opposite side.

!. Chair *egin in 5ountain pose, standing straight with your arms down at your sides. *end your knees and drop your hips, ringing your weight onto your heels. -ress your lower legs a#k so you #an see your toes when you look down. Drop your tail one, firm your front ri s inward, and lift your arms up shoulder+width apart. 2eep your shoulders rela)ed and rotate the outer edges of your arms inward to roaden your upper a#k. 6a.e upward. Hold for fi!e to /0 reaths.