Yoga has long been admired for its ability to improve flexibility and calm the mind. However, most yoga classes are not just about relaxation. They offer a great opportunity to build strength in both body and mind. Many people overlook the power-building aspect of yoga, focusing solely on stretching. Yet, there are several lesser-known yoga poses to build strength. These poses challenge your muscles, engage your core, and promote balance, providing a complete workout.
What Are The 9 Yoga Poses to Build Strength?
There is a symbolic number of asanas – 84. Some are more focused on relaxing, while others are better for building endurance and strength. The best, lesser-known yoga poses to build strength are:
- Wild Thing (Camatkarasana)
- Dolphin Pose (Ardha Pincha Mayurasana)
- Plank Pose Variations (Kumbhakasana)
- Warrior III (Virabhadrasana III)
- Crow Pose (Bakasana)
- Chaturanga Dandasana
- Boat Pose (Navasana)
- Reverse Warrior (Viparita Virabhadrasana)
- Bridge Pose (Setu Bandhasana)
Wild Thing (Camatkarasana)
Wild Thing is often overlooked in traditional yoga classes, but it is a powerhouse for building strength and endurance. This dynamic backbend is an excellent way to stretch the chest while engaging the arms, legs, and core simultaneously. It’s a pose that combines balance, strength, and flexibility in a beautiful way.
- How to perform it:
- Begin in Downward Dog.
- Lift one leg high, then rotate the hip to open your body.
- Reach the opposite arm to the floor, and allow the other arm to lift, creating a full backbend.
This pose works the shoulders, arms, and legs while opening the chest, offering a complete strength-building experience.
Dolphin Pose (Ardha Pincha Mayurasana)
If you’ve mastered the Downward Dog, the Dolphin Pose is the next step for strengthening the shoulders and arms. By lifting your forearms off the floor, you increase the load on your upper body. This modified version of the classic Downward Dog engages your muscles in a new way, making it a great addition to any strength-focused yoga routine.
- How to perform it:
- Start in Downward Dog.
- Lower your forearms to the mat, ensuring your elbows are directly under your shoulders.
- Push your hips back while keeping your legs straight and core engaged.
The focus on your upper body helps develop the strength needed to stabilize the torso and improve balance.
Plank Pose Variations (Kumbhakasana)
The Plank Pose may seem simple, but it’s one of the most effective yoga poses to build strength. It challenges the entire body, particularly the core, arms, and shoulders. Several variations of this pose can target different muscle groups. From side plank to forearm plank, each form builds another kind of strength.
- How to perform it:
- Begin in a push-up position with hands shoulder-width apart.
- Engage your core, and keep your body in a straight line from head to heels.
- Hold for several breaths, maintaining tension in your core and legs.
This pose shows the importance of core stability. Strengthening your core is crucial for maintaining balance and preventing injuries.
Warrior III (Virabhadrasana III)
Warrior III is a balance pose that requires both strength and focus. In this pose, you balance on one leg while extending the opposite leg and arms, forming a straight line from head to heel. This pose activates your core and legs while also challenging your balance. It’s a fantastic way to build strength and stability.
- How to perform it:
- Start in Warrior I or II with your hands on your hips.
- Shift your weight onto one leg and extend the opposite leg behind you.
- Reach your arms forward, keeping your body in one straight line.
This pose strengthens the legs and core while increasing overall body stability. Your shoulders, legs, and hips all work together to hold the position.
Crow Pose (Bakasana)
The Crow Pose requires considerable strength in the arms and core. It’s an arm balance that engages the entire body, especially the arms and core. This pose teaches you to trust your core and arms as you lift your feet off the ground.
- How to perform it:
- Begin in a squat position with your knees wide apart.
- Place your hands on the mat, shoulder-width apart, and shift your weight forward.
- Engage your core and slowly lift your feet off the ground, balancing on your hands.
As you master the Crow Pose, you’ll notice a significant improvement in arm and core strength, helping you build the foundation for other arm balances.
Chaturanga Dandasana
Chaturanga Dandasana, also known as the yoga push-up, is a classic pose that builds strength. It targets the arms, chest, and core while promoting control and stability. This pose is essential for increasing upper body strength and improving posture. As you lower your body, your core and arms must engage to prevent sagging. It’s crucial to maintain alignment throughout the pose.
- How to perform it:
- Start in a plank position with your shoulders aligned over your wrists.
- Slowly lower your body, keeping your elbows close to your ribs.
- Stop when your upper arms are parallel to the ground and hold.
As you strengthen your arms and chest, you’ll also build core stability, which supports your posture and helps prevent injury. This pose is often incorporated into sun salutations, enhancing the flow of strength and energy throughout the body.
Boat Pose (Navasana)
The Boat Pose, also known as Navasana, is a challenging yet rewarding core strengthener. It involves balancing on your sit bones while lifting your legs and engaging your abdominal muscles. This pose builds endurance and tone in the core, working the hip flexors and spine as well.
- How to perform it:
- Sit on the floor with your knees bent and feet flat.
- Lean back slightly and lift your legs, keeping them bent at a 90-degree angle.
- Extend your arms forward, parallel to the floor, and hold the position.
As you hold the Boat Pose, you activate the muscles of the abdomen, back, and hips. By practicing regularly, you’ll build a strong core, improve posture, and increase stability. It’s a great pose for strengthening the body without requiring much space.
Reverse Warrior (Viparita Virabhadrasana)
Reverse Warrior is a powerful standing pose that strengthens the legs, core, and shoulders. Unlike the traditional Warrior II pose, the Reverse Warrior engages the side body by opening the chest and stretching the ribcage. This creates a beautiful extension that builds strength and flexibility in the lower body and torso.
- How to perform it:
- Start in Warrior II with your feet wide apart.
- Reach your back arm toward the back leg while lifting your front arm overhead.
- Keep your legs strong and your chest open, looking up toward the hand.
Reverse Warrior helps increase leg strength and stability while also improving flexibility in the side body. By holding the position, you build strength in both the upper and lower body.
Bridge Pose (Setu Bandhasana)
The Bridge Pose is a wonderful backbend that builds strength in the glutes, lower back, and legs. This pose also opens up the chest and stimulates the core. It’s excellent for strengthening the posterior chain and is often used as a transition between more challenging poses.
- How to perform it:
- Lie on your back with your knees bent and feet flat on the floor.
- Press your feet into the mat as you lift your hips toward the ceiling.
- Engage your core, squeeze your glutes, and keep your shoulders relaxed.
This pose improves flexibility in the spine and hips while also strengthening the lower body. If you experience soreness after yoga, the Bridge Pose is an effective way to relieve tension in the back and legs.
Yoga Is Not Just For Relaxation – It Can Be A Good Workout
By incorporating these yoga poses to build strength into your practice, you’ll see improvements in both muscle tone and flexibility. Yoga offers a unique way to build strength that can benefit all areas of your life. Remember that strength in yoga is about control, stability, and balance. Keep practicing these poses, and you’ll feel stronger both physically and mentally. If you want to enhance your overall well-being, consider incorporating yoga into your practice to release stored trauma in the body—it adds an extra layer of benefits. Strength takes time, so embrace the process and enjoy the transformation!