Oct. 13, 2023

Building Strength: More Than Just Muscles

Learn how yoga and mindfulness practices can transform your journey towards a more balanced and empowered life.

Discover the holistic approach to building strength and resilience with Heart and Bones Yoga. Explore the multifaceted aspects of strength, from physical well-being to emotional mastery, and learn how yoga and mindfulness practices can transform your journey towards a more balanced and empowered life.

At Heart and Bones Yoga, we embrace six yearly themes in our online yoga studio, each lasting for two transformative months. These themes are thoughtfully designed to encompass both the physical and emotional aspects of your yoga journey. One of our yearly themes revolves around building strength. In this blog, we'll delve into the art of building strength and resilience, both physically and mentally, through the practice of yoga.

Let's start with the different types of strength you may want to build.

Physical Strength and Feeling Fantastic

You might think physical strength is all about bulging biceps, but it's way more than that. Activities like yoga don't just make your muscles happy; they also give your bones a boost and show your heart some love. Plus, they're your ticket to dodging those pesky injuries. And here's a cool bonus: yoga sends those mood-lifting endorphins


coursing through your veins, waving goodbye to stress and shouting hello to your overall well-being!

Embracing Emotions and Riding the Resilience Wave

Emotional strength is like having a superhero cape for handling all your feelings. It's about mastering stress, shaking off life's curveballs, and doing a happy dance even when the going gets tough. We've got a secret weapon for this—mindfulness meditation, the chill cousin of yoga. It's all about helping you become besties with your emotions. And the good news? This emotional awesomeness leads to all-around happier vibes.

Mental Grit and a Crystal-Clear Mind

Mental strength is like having a laser focus and a bouncy trampoline to bounce back from setbacks. Fancy stuff, right? Meditation and deep breathing are your partners in crime here. They're like your brain's personal trainers, helping you stay zen amidst the chaos. This mental superhero isn't just good for your noggin; it's your shield against anxiety and the blues.

Personal Growth: Because Challenges are Your Superpower

Building strength isn't about dodging life's hurdles; it's about leaping over them like a pro. It's like levelling up in the game of life. Science tells us that when you tackle challenges and come out stronger on the other side, you're basically turning into a superhero version of yourself. So, strength isn't just about enduring difficulties; it's about using them to supercharge your self-improvement journey.

Where Strength Meets Resilience

Strength and resilience are like peanut butter and jelly—perfect together! They're the dynamic duo that helps you gracefully surf life's waves. Yoga is like their secret lair, where you learn to flex not just your body but also your inner resilience. It's not just about fancy poses; it's about embracing mindfulness and mental clarity, making you a champ at facing life's challenges.

And if you're not quite ready to unroll that yoga mat, no worries! You can still dive into meditation and deep breathing. These practices help you build mental strength and resilience, making everyday life less stressful.

Mindfulness Meditation: Your Emotions' Best Friend

Mindfulness meditation is like a spa day for your emotions. It's your secret weapon for dealing with stress, setbacks, and rollercoaster emotions. Imagine having the power to watch your thoughts and feelings without passing judgment. This practice not only reduces stress but also helps you bounce back from tough times. Studies even say it leads to emotional stability, improved moods, and a newfound ability to handle life's twists with style and grace.

The Marvel of Challenges and Building Resilience

There is a reason you might decide to run a marathon, take on 30-day yoga challenges, or set ambitious goals. Challenges, when tackled with purpose, can reshape your life and give you a fresh perspective.

We want to remind you that if life has you feeling overwhelmed, it is healthy and good to seek professional help. We all need a guide or someone to talk to at some point in our lives to help tackle big feelings, issues, and challenges. We have listed free resources at the bottom of this blog that you can call if you feel you need help today.

How to Build Emotional Resilience

At Heart and Bones Yoga's online studio, we offer various classes to guide you in building both physical and emotional strength, we also have a YouTube Channel and offer a free 7-day trial if you want to browse our online yoga classes.

But what are some ways you can easily start building emotional resilience today? Here are five ways to begin your journey:

1. Deep Breathing

Start with deep breathing exercises to calm your nervous system. Inhale slowly through your nose, hold, and then exhale through your mouth. Repeat this process several times for a sense of immediate calm.

2. Mindfulness Meditation

Engage in mindfulness meditation to stay present and reduce anxiety. Focus on your breath, bodily sensations, or a specific object, gently returning your attention when your mind wanders.

3. Physical Activity

Regular exercise, even a short walk or quick workout, releases endorphins, your natural mood lifters. This can help reduce stress and anxiety.

4. Journaling

Reflect on your thoughts and feelings in a journal. This practice can provide perspective on your emotions, helping you identify patterns and triggers.

5. Prioritize Sleep

Ensure you get enough quality sleep, aiming for 7-9 hours per night. Adequate rest helps regulate your emotions and reduces stress.

Seek Social Support

Don't hesitate to talk to friends and loved ones about your feelings. Sharing your thoughts often leads to valuable insights and emotional support.

Join Our Yoga Community

At Heart and Bones Yoga, we're committed to supporting your mindfulness, meditation, and breathing journey. Explore our extensive online yoga classes and experience the transformative power of yoga. Start with a 7-day free trial, cancel anytime, or check out our free yoga classes on our YouTube channel.

Mental health crisis hotlines for Canada, the USA, and England:


  1. Crisis Services Canada (CSC):
  2. Kids Help Phone (Canada):
    • Toll-free: 1-800-668-6868
    • Text: "CONNECT" to 686868 (Available 24/7)
    • Website: Kids Help Phone


  1. National Suicide Prevention Lifeline:
  2. Crisis Text Line:
  3. Veterans Crisis Line:
    • Toll-free: 1-800-273-8255 (Press 1 for veterans)
    • Text: "838255" (Available 24/7)
    • Website: Veterans Crisis Line


  1. Samaritans:
  2. C.A.L.M. (Campaign Against Living Miserably):
    • Phone (for men): 0800 58 58 58 (Available 5 pm to midnight)
    • Website: C.A.L.M.


  1. NCCIH - Meditation and Mindfulness: What You Need to Know
  2. Mayo Clinic - Exercise and Stress
  3. CNBC - Do These Exercises Every Day to Build Resilience and Mental Strength
  4. CNBC - 18 Things Mentally Strong People Do
  5. APA - Mindfulness and Meditation
  6. Headspace - The Science of Mental Toughness
  7. University of Rochester Medical Center - Journaling as a Stress-Relief Tool
  8. University of Toledo - Deep Breathing and Relaxation Techniques
  9. APA - Stress and Sleep
Ula Kaniuch
Ula Kaniuch

By craft I bring brands to life visually; and by obsession, I collect content creation skills like I am collecting brownie badges. I am a Yoga Teacher with a flare for community building, and a deep drive for nerding out and sharing what I learn. I write, am a photographer, artist, and designer. At Heart + Bones, my goal is to quietly inspire students and teachers to move with love.