Yoga is not only for stretching and toning – it can also be an impactful way to build strength in the muscles throughout your body. Quite simply, it takes a lot of strength to hold your body in a specific pose or position, and over time, regular practice will strengthen your arms, legs, back, and core. Today we have shared 5 of our favorite yoga poses for building strength.
#1 – Warrior I / High Lunge
Begin in an upright standing position, maintaining good alignment with your head, shoulders, hips, and legs. Take a big step back with one leg, keeping your toes pointing straight ahead. Bend your front knee and straighten your back leg as you stack your back heel over your toes. Tighten your abdominal area, shift your hips forward, and extend your arms overhead. Hold this position for 10 seconds. Take several deep belly breaths, in through your nose and out through your mouth. Return to the starting position and repeat the movement on the opposite side. As you gain strength, increase the duration that you hold this position.
Warrior I / High Lunge
#2 – Warrior II
Begin in an upright standing position with your feet considerably wider than shoulder-width apart, maintaining good alignment in your upper body. Bend your left knee and pivot your foot so that your toes are pointing out to the side, ideally at a 45-degree angle. Contract your core and extend your arms out at your sides at shoulder height. Hold this position for 10 seconds. Take several deep belly breaths, in through your nose and out through your mouth. Return to the starting position and repeat the movement on the opposite side. As you gain strength, increase the duration that you hold this position.
Warrior II
#3 – Chair Pose
Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Contract your abdominal muscles, then bend through your hips and knees to move into a low squat position, similar to sitting in a chair. Extend your arms overhead and hold this position for 10 seconds. Take several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position. As you gain strength, increase the duration that you hold this position.
Chair Pose
#4 – High Plank
Move into a 4-point position, with your knees below your hips and your hands beneath your shoulders. Step back with both feet to move into a straight-arm plank position, maintaining good alignment with your head, shoulders, hips, and toes. Engage your core and hold this position for 10 seconds. Take several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position. As you gain strength, increase the duration that you hold this position.
To make the exercise easier, perform your plank from your knees.
High Plank
#5 – Boat
Sit upright on the floor with your knees bent and your feet flat on the floor. Tighten your abdominal muscles and lean your upper body back. Straighten your arms at your sides and extend your legs up toward the ceiling. Hold this position for 10 seconds, maintaining good alignment with your head, shoulders, and hips. Take several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position. As you gain strength, increase the duration that you hold this position.
Boat
Remember to maintain proper form and good alignment throughout each of these yoga poses for the best results. Do not hold your breath, and remember to breathe deeply throughout each exercise. Over time, you will increase your strength, allowing you to hold these positions even longer. In just minutes each day, you’ll be sure to notice a significant improvement in your overall strength.
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