# This Power Sequence is Better Than Most Weight Lifting Programs Want to build muscle—without stepping foot in your gym’s weight room? This power yoga sequence is about to become your new go-to. Author: [Claire Mark](https://www.yogajournal.com/author/claire-mark) Publish date: Feb 4, 2019 [![[Yoga Power Sequence vs Weight Lifting__This_Power_Sequence_is_Better_Than_Most_Weight_Lifting_Programs__unknown_filename.5.png]]](https://www.yogajournal.com/poses/high-lunge) Think you have to hit the weight room at your gym to build muscle? Think again. You can use your yoga practice to build strength. Here’s how. Christopher Dougherty The beautiful thing about yoga is that if you have a little time and a little space, you can gain a lot of [flexibility](https://www.yogajournal.com/poses/yoga-by-benefit/flexibility) and [strength](https://www.yogajournal.com/poses/types/strength). Yoga has been known for so long as the thing to do when you want to get more flexible. But here’s the thing: Yoga can also strengthen most of your muscles, if you make sure to practice a few simple, accessible [postures](https://www.yogajournal.com/poses). _See also_ [ 5 Strength-Building Yoga Poses for Beginners](https://www.yogajournal.com/practice/5-strength-building-yoga-poses-beginners) Building muscle is known to improve bone density, boost your metabolism, [improve sleep](https://www.yogajournal.com/poses/yoga-by-benefit/insomnia), and increase brain health. This power sequence will [build muscles in your arms](https://www.yogajournal.com/poses/anatomy/arms), legs, and core—and it doesn’t involve going to the gym or working with any weights. [![[Yoga Power Sequence vs Weight Lifting__This_Power_Sequence_is_Better_Than_Most_Weight_Lifting_Programs__unknown_filename.11.png]]](https://www.yogajournal.com/poses/dolphin-plank-pose) ![[Yoga Power Sequence vs Weight Lifting__This_Power_Sequence_is_Better_Than_Most_Weight_Lifting_Programs__unknown_filename.1.png]] ![[Yoga Power Sequence vs Weight Lifting__This_Power_Sequence_is_Better_Than_Most_Weight_Lifting_Programs__unknown_filename.4.png]] ![[Yoga Power Sequence vs Weight Lifting__This_Power_Sequence_is_Better_Than_Most_Weight_Lifting_Programs__unknown_filename.3.png]] ![[Yoga Power Sequence vs Weight Lifting__This_Power_Sequence_is_Better_Than_Most_Weight_Lifting_Programs__unknown_filename.10.png]] ![[Yoga Power Sequence vs Weight Lifting__This_Power_Sequence_is_Better_Than_Most_Weight_Lifting_Programs__unknown_filename.2.png]] ![[Yoga Power Sequence vs Weight Lifting__This_Power_Sequence_is_Better_Than_Most_Weight_Lifting_Programs__unknown_filename.9.png]] ![[Yoga Power Sequence vs Weight Lifting__This_Power_Sequence_is_Better_Than_Most_Weight_Lifting_Programs__unknown_filename.8.png]] ![[Yoga Power Sequence vs Weight Lifting__This_Power_Sequence_is_Better_Than_Most_Weight_Lifting_Programs__unknown_filename.7.png]] ![[Yoga Power Sequence vs Weight Lifting__unknown_filename.12.png]] ![[Yoga Power Sequence vs Weight Lifting__This_Power_Sequence_is_Better_Than_Most_Weight_Lifting_Programs__unknown_filename.png]] ![[Yoga Power Sequence vs Weight Lifting__This_Power_Sequence_is_Better_Than_Most_Weight_Lifting_Programs__unknown_filename.6.png]] ### Forearm Plank Start on your hands and knees and lower your elbows to the floor, placing them shoulder-width apart. Interlace your fingers and tuck your bottom pinky in so it doesn’t get squished. Root down through the length of your forearm to the base of your wrist and extend one leg at a time behind you, keeping your toes tucked under. Bring your torso parallel to the floor and gaze at your thumbs. Lift your navel toward your spine and as you root down into your elbows, imagine you’re trying to pull your elbows and feet toward each other. Hold this for 1 minute or longer. _See also_ [5 Cool Ways to Use Props for Arm Balances](https://www.yogajournal.com/practice/arm-balance-props) Christopher Dougherty 1 / 11 By [Claire Mark](https://www.yogajournal.com/author/claire-mark) Claire Mark is the director of teacher training at Yogaview in Chicago and the co-founder of Chill Chicago, a modern meditation studio. Claire has been teaching yoga and meditation since 1999, and she’s trained with some of the most well-known teachers in the US. Claire’s classes are vigorous and challenging, yet taught with kindness and acceptance. Claire is also a certified life coach, cookbook author, and mom. Learn more at [chillchicago.com](http://chillchicago.com/), [yogaview.com](http://yogaview.com/), and [clairemark.com](http://clairemark.com/). Measure Measure