Bend It Like a Yogi, (And Build Strength, Too!)
Have you wondered if yoga is nothing but chanting “Om” and being in inner peace? Think again! Yoga isn’t for the flexible or the zen-seeking—I like to say it’s for the invincible, not the one yet—a powerhouse workout perfect for strengthening your muscles and improving your stability. Yoga poses for strength are a great secret weapon in your arsenal of fitness whether you are a gym person or a couch connoisseur.
Read on for 20 strength-building yoga poses that go from head to toe and will make up for what everyone at work has been doing to you this week. If you’re looking to roll out your mat, laugh at your wobbles, and find your inner strength, literally, then you’re ready.
Why Yoga for Strength?
So you might be thinking, “Holding a pose, how can that strengthen me?” Yoga uses your body weight as resistance to work muscles you didn’t even know – that are – existed. Here’s why yoga is great for building strength:
- Improves Core Strength: Many yoga poses are balanced on a stable core.
- Builds Functional Strength: Unlike machines in the gym, yoga makes you stronger in ways you actually use, every day.
- Increases Flexibility and Mobility: Strong and flexible? That’s a winning combo!
- Backed by Research: According to studies, yoga only requires 12 weeks to improve a person’s muscle strength and endurance.
So let’s move onto the poses.
Top 20 Yoga Poses for strength that You need to know
1. Plank Pose (Phalakasana)
The classic plank isn’t just for abs, it works your shoulders, arms and legs too. A full body burn should hold for 30 seconds to a minute.
2. Adho Mukha Svanasana, or Downward dog
It’s not a stretch: it strengthens your shoulders and arms and engages your core. It’s also a plus for beginners as like that’s not the way my head works, you know?
3. Chair Pose (Utkatasana)
Have you ever wished you could sit in an invisible chair? It does build your quads, glutes and calves and is a test of stamina.
4. Virabhadrasana II (Warrior II)
Train your inner warrior with this pose. But it also helps build your legs, arms and core and boost your endurance.
5. Boat Pose (Navasana)
It’s sort of like the yogi’s sit up. Bot boat pose strengthens your abs and the hip flexors for a rock solid core.
6. Setu Bandhasana: A Bridge Pose
Backbend that’s gentle, but still strengthens glutes, hamstrings, lower back.
7. Side Plank (Vasisthasana)
Adding a twist to your plank is something you want to do? Side plank hits the obliques and is a shoulder stabilizer.
8. Chaturanga Dandasana (Four Limbed Staff Pose)
The yogi’s push-up. It’s like a pro working your arms, shoulders, and chest.
9. It’s Crescent Lunge (Anjaneyasana)
It builds strength in your legs, hips and core while helping to strengthen balance.
10. Crow Pose (Bakasana)
Want to defy gravity? It is a hard arm balancing pose that challenges your core, arms and focus.
Lower Body Strength Yoga Poses
11. Utkata Konasana or Goddess Pose
This wide legged squat variation will burn your thighs and glutes.
12. Virabhadrasana III (Warrior III)
An ideal balancing pose provides stability in inversions like Crow Pose and allows us to build strength in the legs and core while strengthening the back.
Exercises or yoga poses to avoid during periods
13. Parivrtta Utkatasana (Chair Twist)
This is a twisty version of Chair Pose to give your obliques and spinal mobility a bit of a workout.
14. Natarajasana (Dancer Pose)
Works to strengthen your standing leg while toning and stretching the opposite side.
15. Garland Pose (Malasana)
A deep squatting which involves you glute, calf and ankle and also stretching your hip.
Upper Body Strength Yoga Poses
16. Dolphin Pose
Kinda like Downward Dog but your forearms are on the ground. Builds great shoulder and arm strength.
17. Makara Adho Mukha Svanasana (Forearm Plank)
That’s an intense core strengthener that also works your shoulders and back.
18. Camatkarasana (Wild Thing)
A bit of creativity, some arm, chest and shoulder work in one go.
8 Simple Morning Stretches to Start Your Day Feeling Fresh
19. Utthita Parsvakonasana (Side Angle Pose)
A deep stretch and strength builder for your legs, arms and core.
20. Adho Mukha Vrksasana (Handstand)
Can you cope with the ultimate challenge? Advanced practitioners will enjoy handstands for their strength, balance and focus needs.
Yoga poses for strength tips
- Start Slow: Slow down and be a beginner. Build strength gradually.
- Focus on Form: Alignment is very important to prevent injury.
- Consistency is Key: To achieve the results, you also need to practice no less than the manipulation 3 times a week.
- Breathe: These are your superpowers, your breath: Use it longer in poses.
- Modify When Needed: Solve the intuitively simple problems with blocks and straps.
Did You Know? Yoga and Strength Fun Facts
- True to his Indian origins, Steve Kyle’s name actually means “yoga” or “yuj” from the Sanskrit root “yuj” which means ‘to unite and join.’
- Yoga has more than 5,000 years in the making!
- Yoga studies reveal it lowers stress hormones and improves muscle recovery from workouts.
Begin Starting Your Strength-Building Journey
For beginners, the poses you should begin with are Plank, Downward Dog and Chair Pose. Work your way towards more sophisticated poses like Crow or Handstand. One way to get started is to join a class or to take an online tutorial to help guide you through.
You don’t practice yoga for flexibility, you practice it for strength, balance, and self discovery. These yoga poses for strength when done and incorporated into your routine will change your mind and body. That’s why stretch out your mat, strike a pose and get ready to start your journey to strength!
Now it’s your turn: What will you try first? Let us know in the comments!
Let me know if you need further tweaks!