Yoga is now an admired and well-known topic nowadays. At the same time, yoga practice has been from an ancient time over 5000 years.

The excellent part of yoga is, you can do it anytime and anywhere, you need a little time and space, and yoga can take your flexibility and strength to the next level.

Yoga doesn’t want you to be an athlete or fitness enthusiast; anyone can reap its benefits.

Some of the beneficial aspects of yoga:

  1. Improved strength, balance, flexibility
  2. Better posture
  3. Better focus
  4. Build endurance
  5. Reduce joint pain
  6. Manage Stress
  7. Lower heart rate and blood pressure
  8. Improve mood

These are some of the facts for you to give yoga a try.

Yoga needs no working with weight and also not gym memberships.

It is a fact that yoga poses admired to build strength deliberately, but it all depends on which yoga poses you are working.

While you were engaging with easy or beginners level type poses, you are doing it wrong for building strength.

Which yoga poses for strength building, and how can yoga help with it?

For better strength, power yoga and hatha yoga are branches of yoga that develop the strength of the muscles.

Power yoga is also known as vinyasa yoga; vinyasa yoga is fast-paced yoga that typically builds strength and endurance.

Hatha yoga: This yoga is known for stretching the body capacity with the help of body posture, movement, and breathing techniques.

To build greater strength, consistency, and holding the position for a longer duration is the key to better strength building.

In one study in 2012, women who have been doing an ashtanga yoga session for 60 minutes for about eight-month, have found that their leg press strength has improved.

Another study in India shows that 71 participants who’ve been doing hatha yoga for just 1 hour for about 12 weeks have increased handgrip strength and increased strength in the legs.

Yoga Poses for Strength Training

Plank – Phalakasana

Plank is the strengthener for the midsection part, lower back, and shoulder.

Benefits of plank pose

  1. Improve body posture
  2. Reduce backache
  3. Strengthen core
  4. Reduce belly fat
  5. Boost metabolism

How to do it?

  1. Lie down on your hand and knees. (Make sure the wrist aligns to the shoulder).
  2. Hold tight your butt, core, and quads the whole time.
  3. Now, your body is in a linear position from head to heels.
  4. Look toward the floor to keep your neck aligned with your spine.
  5. Hold for 10-15 seconds. 

Side Plank – Vasisthasana – Yoga for Strength Training

Side plank strengthens muscles all over the body, including the abdominals, legs, shoulder, and arms.

The benefit of side plank pose

  1. Improve coordination
  2. Improve balance
  3. Strengthen core
  4. Strengthen arms, wrist, and legs area

How to do it?

  1. By lean over your body on the left side and shift your weight on your left arm
  2. Now, lift your right foot and hug both of your legs together.
  3. You balanced your body with the support of your left arm and left leg.
  4. Engage with core for balance in this pose.
  5. You can put your other hand on your waist, or if you feel balanced, you can lift your hand in the air.
  6. Be in this position for 10 seconds and breath as deep as you can.

Chair Pose – Utkatasana

The serious thigh crusher yoga pose. Targeting the total length of your legs.

Benefits of chair pose

  1. Strengthen your thigh
  2. Stabilize bone
  3. Increased flexibility and power to the arms and shoulder
  4. Improved breathing capacity

How to do it?

  1. Stand straight with your and place your feet next to each other.
  2. Place your hands in the air and palm facing each other.
  3. Now, let yourself sit, assuming your sit on a chair in the same position. (If you can go deeper, that will be more advantageous)
  4. Hold tight on your abdominals.
  5. Wait for 10 seconds in that position.

Also Read: Best Nifty Yoga Apps You Can Use at Home

​Four-Limbed Staff Pose – Chaturanga Dandasana

Just like a pushup, but it not, a four-limbed pose strengthens your wrist, arms, abdominal area, and lower back.

The benefit of four-limber staff pose

  1. Strengthen your core
  2. Strengthen quads area
  3. Build flexibility & strength to your wrist
  4. Strengthen biceps, triceps, and forearm area

How to do it?

  1. Come upon a plank position, not on your elbow but your palm.
  2. Now, your body weight on your palm and your toes.
  3. Engage your thigh and abdominal area.
  4. Be in this position as long as you can.

Warrior 1 – Virabhadrasana I

The warrior pose has come up with three poses, and the first pose is for building strength to the shoulder, legs, and spine at the same time. Doing this yoga pose will give your core and better strength and increase flexibility around the hip, legs, shoulder, and feet.

The benefit of warrior one pose

  1. Strengthen shoulder, legs, arms, neck, back, and ankles
  2. Promotes better respiration 
  3. Improves stability, posture, and focus

How to do it?

  1. Stand straight, keep your left leg forward make sure your toes are facing forward.
  2. Let your left leg knee bent into a lunge position.
  3. Turn your right leg behind you about 45 degrees.
  4. Put your hands over your head; make sure to keep your shoulder downward.
  5. Raise your chin to your hand.
  6. Grasp this position for ten long exhalations.  

Boat pose – Naukasana

Naukasana is coming from Sanskrit vocabulary. This pose sets the ultimate identity for losing an extra pound of creep fat and building strength between the abdominal, spine, hip flexor, and back muscles. 

The benefit of warrior one pose

  1. Strengthen spine, abdominal, and back muscles.
  2. Toned stomach area
  3. Relieve from back pain
  4. Stretch hamstrings
  5. Enhance balance 
  6. Lose belly fat

How to do it?

  1. Begin with sitting on the floor with knee bent and hands on the side.
  2. Lift your knee to 45 degrees and make sure to straighten your spine, not round.
  3. Lift your hand parallels to the ground.
  4. Straighten your legs and make a V shape between your thigh and torso. (if you can) 
  5. Keep this posture for ten deep breaths.


Yoga is for developing peace, harmony within an individual for the betterment of life. Doing yoga regularly for an hour can give you countless assistance.

Although people are also doing yoga for strength training, these are some of the advanced yoga poses of building strength, flexibility, posture, and more.

Thank You


Fitness Blogger | Fitness Trainer | Weight Loss Nutritionist

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