We know that yoga helps with increasing flexibility, but what about yoga for strength? Are there any yoga poses that help to build up strength? Oh yes there are! Here are some of my favourite strength building yoga poses and I promise if you practice them even for 5 seconds each you will feel it!!
1. Downward Dog
Difficulty: Beginner's friendly
Strengthens: arms, shoulders, back and legs
Downward Dog is a perfect example of where we need both strength and flexibility and you can read a little more about this in my post The Two Sides of Flexibility. I call this one a super pose because it really effects the whole body and is super strengthening for the back which let's face it is the most important part of our body!
2. Plank or Side Plank (Vasisthasana)
Difficulty: Intermediate to Advanced
Strengthens: arms, shoulders, back, abdominals and legs. The whole body really!!
Start with plank pose (both hands down and directly under your shoulders and then build your strength up until you're strong enough for side plank! You can take this even further by lifting the top leg up and holding the big toe which will require quite flexible hamstrings!
3. Boat Pose
Difficulty: Beginner's friendly but can build up to Intermediate
Strengthens: Back, abdominals and legs.
Boat pose is great to build up core strength. We are working on the easier version here but feel free to straighten your legs to create a V! I promise you that you will feel the burn after a few breaths.
4. Tree Pose
Difficulty: Beginner's friendly
Strengthens: Legs, ankles, feet and core if done correctly
Tree pose always looks deceptively simple but there is so much going on in this pose. It is super strengthening for the leg that you're balancing on and really good for a strong and balanced mind!
5. Warrior 1
Difficulty: Beginner's friendly
Strengthens: Legs, back, arms and shoulders
All Warrior poses (as the name would suggest) are designed to build up strength! Warrior 1 is great to strengthen the legs but also the back muscles, arms and shoulder! It will leave you feeling energised and empowered!
6. Warrior 3
Difficulty: Intermediate
Strengthens: Legs, core, back, arms and shoulders
Another Warrior pose so of course we know already that they are super strengthening. This one also has the added element of a balance in there so a little extra challenge.
7. Triangle Pose - Utthita Trikonasana
Difficulty: Beginner's friendly
Strengthens: Thighs, knees, ankles, back and shoulders
One of the basic standing yoga poses but don't be fooled! There is a rotation in the body here that really strengthens the back muscles and shoulders. See if you can hold this one a little longer and find lots of length in the spine!
8. Crow Pose - Bakasana
Difficulty: Intermediate to Advanced
Strengthens: arms, shoulders and core
One of the more challenging yoga poses for sure! For Crow Pose you not only need arm strength but also lots of courage! Build your way up slowly and start with lots of cushions in front of you so your landing is soft in case you fall 🙂
9. Headstand - Salamba Sirsasana
Difficulty: Advanced
Strengthens: arms, shoulders, core and sense of focus and achievement
The King of Asanas (yoga postures)! Definitely an advanced yoga pose and nothing you just want to "throw" yourself into! If the last time you did a headstand was when you were a child then approach this with caution and ask a qualified yoga teacher to help you!
If you are worried about causing problems in your neck (it's a valid fear!) then you might want to consider starting with a FeetUp stool.
10. and any pose where your child is involved 🙂
Difficulty: Beginner's friendly
Strengthens: your patience, creativity and bond with your child!
Possibilities here are endless and it's a great chance for you and your child to be creative! Do a yoga pose when your kids are around and just see what happens 🙂
Great article! I’ll cetrainly bookmark this and incorporate these poses into my yoga sessions.
Great! Try them out and let me know how it goes!
I love the way you intigrate your child into yoga, an early start will make them so suble later in life
Absolutely! It’s also about teaching them to look after themselves and generally be a good role model I think.
I was told yesterday that I need to exercise. I’ll try some of these ideas.
Excellent! Hope you find these useful!
Great ideas…. Will try some 🙂
I think me and my 3 boys will give these a try ??
What a graet post! I really need to try some of these and some of them look easy enough to add into just your daily routine.
I love the triangle pose
Oh wow, what a great article – I have bookmarked this and am going to challenge myself to try these poses! No yoga class in my area so it’s online videos for me.
Thanks I will be back here on a regular basis
Great article – so informative. Thank you.
The Triangle Pose is one I’d love to acheive.
I aspire to the Salamba Sirsasana! I wish had that level of strength.
Thank you for nice post.