{"id":46585,"date":"2022-09-30T02:15:56","date_gmt":"2022-09-30T02:15:56","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=46585"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"yoga-for-strength","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/yoga-for-strength\/","title":{"rendered":"Yoga For Strength: Top 10 Poses For Building Power And Muscle"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/yoga-for-strength\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/yoga-for-strength\/#1_Plank_Pose\" >1. Plank Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/yoga-for-strength\/#2_Boat_Pose_Navasana\" >2. Boat Pose (Navasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/yoga-for-strength\/#3_Warrior_III_Pose_Virabhadrasana_III\" >3. Warrior III Pose (Virabhadrasana III)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/yoga-for-strength\/#4_Chair_Pose_Utkatasana\" >4. Chair Pose (Utkatasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/yoga-for-strength\/#5_Downward-Facing_Dog_Pose_Adho_Mukha_Svanasana\" >5. Downward-Facing Dog Pose (Adho Mukha Svanasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/yoga-for-strength\/#6_Camel_Pose_Ustrasana\" >6. Camel Pose (Ustrasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/yoga-for-strength\/#7_Cobra_Pose_Bhujangasana\" >7. Cobra Pose (Bhujangasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/yoga-for-strength\/#8_Dolphin_Pose_Makarasana\" >8. Dolphin Pose (Makarasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/yoga-for-strength\/#9_Full_Handstand_Adho_Mukha_Vrksasana\" >9. Full Handstand (Adho Mukha Vrksasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/yoga-for-strength\/#10_Headstand_Sirsasana\" >10. Headstand (Sirsasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/yoga-for-strength\/#Why_Is_Building_Strength_Important\" >Why Is Building Strength Important?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/yoga-for-strength\/#Improve_Your_Bone_Density\" >Improve Your Bone Density<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/yoga-for-strength\/#Reduce_Your_Risk_Of_Injury\" >Reduce Your Risk Of Injury<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/yoga-for-strength\/#Improve_Your_Joint_Health\" >Improve Your Joint Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/yoga-for-strength\/#Ease_Arthritis_Pain\" >Ease Arthritis Pain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/yoga-for-strength\/#Improve_Your_Balance_And_Coordination\" >Improve Your Balance And Coordination<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/yoga-for-strength\/#Improve_Your_Posture\" >Improve Your Posture<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/yoga-for-strength\/#Reduce_Your_Risk_Of_Chronic_Illness\" >Reduce Your Risk Of Chronic Illness<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/yoga-for-strength\/#Boost_Your_Mood\" >Boost Your Mood<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/yoga-for-strength\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">If you&#8217;re like most people, you may think yoga is all about flexibility and calmness. However, there are many different types of yoga, and some styles can actually help you build strength.\u00a0<\/span><span style=\"font-weight: 400;\">Building strength requires more than just lifting weights at the gym. You also need to engage your core muscles, which are the muscles around your trunk that stabilize your spine and help you maintain good posture. Many yoga poses can help you do just that.\u00a0<\/span><span style=\"font-weight: 400;\">Let\u2019s learn the 10 yoga poses that can help you build strength, including detailed instructions on how to perform them.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_For_Strength\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_For_Strength\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2><span class=\"ez-toc-section\" id=\"1_Plank_Pose\"><\/span><b>1. Plank Pose<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The plank pose targets your core muscles, including the transverse abdominis, rectus abdominis, and obliques. These are the muscles that help you maintain good posture and stabilize <a href=\"https:\/\/betterme.world\/articles\/yoga-challenge-poses\/\">your spine<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When done correctly, the plank pose can help you build core strength and improve your posture.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the plank pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a push-up position with your hands under your shoulders and your feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core muscles and raise your hips so that your <a href=\"https:\/\/betterme.world\/articles\/yoga-poses-for-runners\/\">body<\/a> forms a straight line from your head to your heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 30 seconds to 1 minute.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To release, lower your hips back to the starting position.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">If you\u2019re new to the plank pose, start by holding it for 30 seconds. As you get stronger, increase the time to 1 minute. You can also make the pose more challenging by elevating your feet on a stability ball or yoga block.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"2_Boat_Pose_Navasana\"><\/span><b>2. Boat Pose (Navasana)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The boat pose, or Navasana, is a seated position that targets your core muscles, including the rectus abdominis and obliques. This pose can help you build strength in your core and improve your balance. It can also help relieve lower back pain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Introducing dynamic movement to your boat pose practice can make it even more challenging and help you build even more strength.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the boat pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the ground with your knees bent and your feet flat on the ground. Rest your hands lightly on either side of your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core muscles and lift your feet off the ground, so that your legs are parallel to the ground. Your torso and thighs should also form a V shape.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your arms parallel to the ground and hold this position for 5 to 10 breaths.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To introduce dynamic movement, try lowering your body as if you were going to lie down on the floor while keeping your heels elevated. Then, bring your body back to the starting position and repeat 5 to 10 times.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/yoga-inversions-benefits\/\"><i>Yoga Inversions: Benefits, Definition, Recommendations\u2026All There Is To Know<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_For_Strength\"><img decoding=\"async\" class=\"aligncenter wp-image-29322 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1-1024x576.jpg\" alt=\"yoga for strength\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"3_Warrior_III_Pose_Virabhadrasana_III\"><\/span><b>3. Warrior III Pose (Virabhadrasana III)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The Warrior III pose, or Virabhadrasana III, is a standing balance pose that targets your core muscles, including the rectus abdominis and obliques. It also strengthens your legs, shoulders, and back.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This pose can help improve <a href=\"https:\/\/betterme.world\/articles\/heart-opening-yoga-poses\/\">your balance<\/a> and coordination.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the Warrior III pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standing position with your feet hip-width apart. Engage your core muscles and shift your weight onto your left leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your right knee and raise your right leg behind you so that your thigh is parallel to the ground. Reach your arms out in front of you, so that they\u2019re parallel to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core engaged, slowly lower your body until your left leg is parallel to the ground and your right leg is perpendicular to the ground. Your arms should still be out in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 5 to 10 breaths. Then, slowly raise your body back to the starting position and repeat on the other side.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"4_Chair_Pose_Utkatasana\"><\/span><b>4. Chair Pose (Utkatasana)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The chair pose, or Utkatasana, is a standing position that targets your lower body, including your quadriceps, hamstrings, and glutes. It also engages your core muscles, including the rectus abdominis and obliques.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This pose can help improve your balance and <a href=\"https:\/\/betterme.world\/articles\/lying-down-yoga-pose\/\">coordination<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the chair pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standing position with your feet hip-width apart. Engage your core muscles and bend your knees, lowering your hips as if you were going to sit in a chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your back straight and your knees over your ankles. Raise your arms overhead, so that they\u2019re parallel to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 5 to 10 breaths. Then, slowly raise your body back to the starting position.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"5_Downward-Facing_Dog_Pose_Adho_Mukha_Svanasana\"><\/span><b>5. Downward-Facing Dog Pose (Adho Mukha Svanasana)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The downward-facing dog pose, or Adho Mukha Svanasana, is an inverted position that targets your upper body, including your shoulders, chest, and triceps. It also strengthens your legs, including your quadriceps, hamstrings, and calves.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This pose can help improve your <a href=\"https:\/\/betterme.world\/articles\/sofa-yoga-for-seniors\/\">flexibility<\/a> and range of motion.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the downward-facing dog pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on your hands and knees with your hands shoulder-width apart and your knees hip-width apart (tabletop position).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spread your fingers wide and press down into your palms. Tuck your toes under and lift your hips up and back, so that your body forms an inverted V shape.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your legs straight and your heels lifted off the ground. Let your head hang freely between your arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 5 to 10 breaths. Then, slowly lower your body back to the starting position.<\/span><\/li>\n<\/ol>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_For_Strength\">propel your weight loss journey into high gear<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_For_Strength\"><img decoding=\"async\" class=\"aligncenter wp-image-29328 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/1-3-1024x576.png\" alt=\"yoga for strength\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/1-3.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/1-3-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/1-3.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/1-3-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/1-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"6_Camel_Pose_Ustrasana\"><\/span><b>6. Camel Pose (Ustrasana)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The camel pose, or Ustrasana, is a backbend that targets your chest, shoulders, and upper back. It also stretches your abdominal muscles and improves your posture.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This pose can help improve <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/\">your flexibility<\/a> and range of motion.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the camel pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on your hands and knees with your hands shoulder-width apart and your knees hip-width apart (tabletop position).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on your lower back, fingers pointing down. Press into your hands as you lift your chest and chin up to the sky.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you continue to press into your hands, arch your back and reach your right hand behind you to grab your right ankle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 5 to 10 breaths. Then, release your ankle and slowly lower your body back to the starting position. Repeat on the other side.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"7_Cobra_Pose_Bhujangasana\"><\/span><b>7. Cobra Pose (Bhujangasana)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The cobra pose, or Bhujangasana, is a backbend that targets your chest, shoulders, and upper back. It also stretches your abdominal muscles and improves your posture. The key is to move slowly and with control to avoid injury. Engaging your back muscles, not just the arms, will help support and protect the <a href=\"https:\/\/betterme.world\/articles\/bikram-yoga-poses\/\">spine<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the cobra pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your stomach with your feet hip-width apart and your palms flat on the ground beside your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly press your palms into the ground and lift your chest off the ground. Keep your lower body and legs on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 5 to 10 breaths. Then, slowly lower your body back to the starting position.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"8_Dolphin_Pose_Makarasana\"><\/span><b>8. Dolphin Pose (Makarasana)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The dolphin pose, or Makarasana, is an inverted <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-poses-to-de-stress\/\">position<\/a> that targets your shoulders, chest, and triceps. It also strengthens your legs, including your quadriceps, hamstrings, and calves. Consistently practicing dolphin poses can also help improve your posture.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the dolphin pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on your hands and knees with your hands shoulder-width apart and your knees hip-width apart (tabletop position).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your forearms on the ground, shoulder-width apart, and interlace your fingers.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuck your toes under and lift your hips up and back, so that your body forms an inverted V shape.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your legs straight and your heels planted firmly on the ground. Let your head hang freely between your arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 5 to 10 breaths. Then, slowly lower your body back to the starting position.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_For_Strength\"><img decoding=\"async\" class=\"aligncenter wp-image-29149 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/1-1-1024x576.png\" alt=\"yoga for strength\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/1-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/1-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/1-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/1-1.png 1536w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"9_Full_Handstand_Adho_Mukha_Vrksasana\"><\/span><b>9. Full Handstand (Adho Mukha Vrksasana)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The full handstand, or Adho Mukha Vrksasana, is an advanced pose that requires strength and coordination. It targets your shoulders, chest, and triceps. Mastering this pose can also help improve your balance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re a beginner, practice against a wall to get a feel for the position and build up your strength. Once you\u2019ve mastered the wall handstand, you can try the free-standing version.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the full handstand:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a downward dog position with your feet hip-width apart and your hands shoulder-width apart (downward dog is an inverted V shape).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly walk your feet forward until your hips are over your shoulders and you\u2019re in an upside-down \u201cL\u201d shape.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbows and lower your head toward the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kick your feet up off the ground and straighten your legs so that you\u2019re in a handstand position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 5 to 10 breaths. Then, slowly lower your feet back to the starting position.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/yin-yoga-poses\/\"><i>Relaxing Yin Yoga Poses \u2013 Discover Your Inner Self<\/i><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"10_Headstand_Sirsasana\"><\/span><b>10. Headstand (Sirsasana)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Headstand, or Sirsasana, is an inversion that requires strength and coordination. It targets your shoulders, chest, and triceps. Unlike the previous poses, this one is performed with your head and not your hands as support.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re a beginner, practice against a wall to get a feel for the position and build up your strength. Once you\u2019ve mastered the wall handstand, you can try the free-standing version.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the headstand:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a downward dog position with your feet hip-width apart and your hands shoulder-width apart (downward dog is an inverted V shape).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly walk your feet forward until your hips are over your shoulders and you\u2019re in an upside-down \u201cL\u201d shape.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbows and lower your head toward the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the top of your head on the ground with your hands interlaced behind your head for support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kick your feet up off the ground and straighten your legs so that you\u2019re in a headstand position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 5 to 10 breaths. Then, slowly lower your feet back to the starting position.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">All these poses can be greatly beneficial in building your strength and improving your posture. Furthermore, plank pose, boat pose, Warrior III pose, chair pose, downward-facing dog pose, camel pose, and cobra pose are also known to help relieve lower back pain.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_For_Strength\"><img decoding=\"async\" class=\"aligncenter wp-image-29108 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/6-4-1024x576.jpg\" alt=\"yoga for strength\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/6-4.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/6-4-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/6-4.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/6-4-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/6-4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Is_Building_Strength_Important\"><\/span><b>Why Is Building Strength Important?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Building strength is important for many <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-poses\/\">reasons<\/a>. For one, it can help you build muscle and improve your appearance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Moreover, strength training can also:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improve_Your_Bone_Density\"><\/span><b>Improve Your Bone Density<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your bone density begins to decline around age 30. This process, called osteoporosis, can lead to fractures and other problems. Strength training helps increase bone density and can reduce your risk of osteoporosis (<\/span><a href=\"https:\/\/www.bones.nih.gov\/health-info\/bone\/bone-health\/exercise\/exercise-your-bone-health\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reduce_Your_Risk_Of_Injury\"><\/span><b>Reduce Your Risk Of Injury<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Strong muscles help protect your joints from injury. They also help you maintain balance and stability, which can prevent falls (<\/span><a href=\"https:\/\/www.niams.nih.gov\/health-topics\/kids\/healthy-muscles\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improve_Your_Joint_Health\"><\/span><b>Improve Your Joint Health<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Strength training helps reduce the wear and tear on your joints that can occur with activities like running. It also helps increase joint stability (<\/span><a href=\"https:\/\/www.niams.nih.gov\/health-topics\/kids\/healthy-muscles\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_For_Strength\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Ease_Arthritis_Pain\"><\/span><b>Ease Arthritis Pain<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Arthritis is a condition that causes inflammation in the joints. Strength training can help reduce arthritis pain by strengthening the muscles around the joints (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3722013\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improve_Your_Balance_And_Coordination\"><\/span><b>Improve Your Balance And Coordination<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As you age, you may start to lose muscle mass and your balance may worsen. Strength training can help improve your balance and coordination by helping you maintain muscle mass and improve your proprioception\u00a0 (<\/span><a href=\"https:\/\/www.niams.nih.gov\/health-topics\/kids\/healthy-muscles\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Proprioception is the ability to sense the position of your body in space. It helps you maintain balance and coordination.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_For_Strength\"><img decoding=\"async\" class=\"aligncenter wp-image-29030 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3540-1024x576.png\" alt=\"yoga for strength\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3540.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3540-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3540.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3540.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improve_Your_Posture\"><\/span><b>Improve Your Posture<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Poor posture can cause pain in the back, neck, and shoulders. It can also lead to problems like headaches. Strength training can help improve your posture by strengthening the muscles that support your spine (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8781867\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reduce_Your_Risk_Of_Chronic_Illness\"><\/span><b>Reduce Your Risk Of Chronic Illness<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Chronic illnesses like heart disease, obesity, and diabetes are all linked to inflammation. Strength training can help reduce inflammation and your risk of chronic illness (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3629815\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Boost_Your_Mood\"><\/span><b>Boost Your Mood<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Strength training releases endorphins, which are hormones that have mood-boosting effects. It can also help improve self-esteem and reduce stress (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/6091217\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">These are just some of the poses you can do to build strength. Remember to start slow and gradually increase the difficulty as you get stronger. As always, safety comes first. Work with a certified yoga instructor if you have any injuries or medical conditions. With regular practice, you\u2019ll see an improvement in your strength, posture, and balance in no time!<\/span><\/p>\n<p data-wp-editing=\"1\"><strong><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_For_Strength\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re like most people, you may think yoga is all about flexibility and calmness. However, there are many different types of yoga, and some styles can actually help you build strength.\u00a0Building strength requires more than just lifting weights at the gym. You also need to engage your core muscles, which are the muscles around [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":46587,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[52],"tags":[],"coauthors":[117],"class_list":["post-46585","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Yoga For Strength: Top 10 Poses For Building Power And Muscle - BetterMe<\/title>\n<meta name=\"description\" content=\"Looking for \u2605 YOGA FOR STRENGTH? \u27a4 Check out these top 10 yoga poses for building power and muscle, including the detailed steps to perform them properly\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/yoga-for-strength\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Yoga For Strength: Top 10 Poses For Building Power And Muscle\" \/>\n<meta property=\"og:description\" content=\"Looking for \u2605 YOGA FOR STRENGTH? \u27a4 Check out these top 10 yoga poses for building power and muscle, including the detailed steps to perform them properly\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/yoga-for-strength\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1593904231-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/yoga-for-strength\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/yoga-for-strength\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/4f45d45b585b422491b674f36ead5013\"},\"headline\":\"Yoga For Strength: Top 10 Poses For Building Power And Muscle\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/yoga-for-strength\/\"},\"wordCount\":2133,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/yoga-for-strength\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1593904231-scaled.jpg\",\"articleSection\":[\"Yoga\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">If you're like most people, you may think yoga is all about flexibility and calmness. However, there are many different types of yoga, and some styles can actually help you build strength.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">Building strength requires more than just lifting weights at the gym. You also need to engage your core muscles, which are the muscles around your trunk that stabilize your spine and help you maintain good posture. Many yoga poses can help you do just that.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">Let\u2019s learn the 10 yoga poses that can help you build strength, including detailed instructions on how to perform them.<\/span>\\r\\n\\r\\n\\r\\n<h2><b>1. Plank Pose<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The plank pose targets your core muscles, including the transverse abdominis, rectus abdominis, and obliques. These are the muscles that help you maintain good posture and stabilize <a href=\\\"https:\/\/betterme.world\/articles\/yoga-challenge-poses\/\\\">your spine<\/a>.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">When done correctly, the plank pose can help you build core strength and improve your posture.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">To do the plank pose:<\/span>\\r\\n<ol>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Start in a push-up position with your hands under your shoulders and your feet hip-width apart.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Engage your core muscles and raise your hips so that your <a href=\\\"https:\/\/betterme.world\/articles\/yoga-poses-for-runners\/\\\">body<\/a> forms a straight line from your head to your heels.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Hold this position for 30 seconds to 1 minute.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">To release, lower your hips back to the starting position.<\/span><\/li>\\r\\n<\/ol>\\r\\n<sp ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/yoga-for-strength\/\",\"url\":\"https:\/\/betterme.world\/articles\/yoga-for-strength\/\",\"name\":\"Yoga For Strength: Top 10 Poses For Building Power And Muscle - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/yoga-for-strength\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/yoga-for-strength\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1593904231-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Looking for \u2605 YOGA FOR STRENGTH? \u27a4 Check out these top 10 yoga poses for building power and muscle, including the detailed steps to perform them properly\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/yoga-for-strength\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/yoga-for-strength\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/yoga-for-strength\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1593904231-scaled.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1593904231-scaled.jpg\",\"width\":2560,\"height\":1707},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/yoga-for-strength\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Mental Health\",\"item\":\"https:\/\/betterme.world\/articles\/mental-health\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Yoga\",\"item\":\"https:\/\/betterme.world\/articles\/mental-health\/yoga\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Yoga For Strength: Top 10 Poses For Building Power And Muscle\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/4f45d45b585b422491b674f36ead5013\",\"name\":\"BetterMe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"caption\":\"BetterMe\"},\"sameAs\":[\"#\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/bttrm-admin\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Yoga For Strength: Top 10 Poses For Building Power And Muscle - BetterMe","description":"Looking for \u2605 YOGA FOR STRENGTH? \u27a4 Check out these top 10 yoga poses for building power and muscle, including the detailed steps to perform them properly","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/yoga-for-strength\/","og_locale":"en_US","og_type":"article","og_title":"Yoga For Strength: Top 10 Poses For Building Power And Muscle","og_description":"Looking for \u2605 YOGA FOR STRENGTH? \u27a4 Check out these top 10 yoga poses for building power and muscle, including the detailed steps to perform them properly","og_url":"https:\/\/betterme.world\/articles\/yoga-for-strength\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1593904231-scaled.jpg","type":"image\/jpeg"}],"author":"ZindzyGracia","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/yoga-for-strength\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/yoga-for-strength\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/4f45d45b585b422491b674f36ead5013"},"headline":"Yoga For Strength: Top 10 Poses For Building Power And Muscle","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/yoga-for-strength\/"},"wordCount":2133,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/yoga-for-strength\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1593904231-scaled.jpg","articleSection":["Yoga"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">If you're like most people, you may think yoga is all about flexibility and calmness. However, there are many different types of yoga, and some styles can actually help you build strength.\u00a0<\/span><span style=\"font-weight: 400;\">Building strength requires more than just lifting weights at the gym. You also need to engage your core muscles, which are the muscles around your trunk that stabilize your spine and help you maintain good posture. Many yoga poses can help you do just that.\u00a0<\/span><span style=\"font-weight: 400;\">Let\u2019s learn the 10 yoga poses that can help you build strength, including detailed instructions on how to perform them.<\/span>\r\n\r\n\r\n<h2><b>1. Plank Pose<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The plank pose targets your core muscles, including the transverse abdominis, rectus abdominis, and obliques. These are the muscles that help you maintain good posture and stabilize <a href=\"https:\/\/betterme.world\/articles\/yoga-challenge-poses\/\">your spine<\/a>.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">When done correctly, the plank pose can help you build core strength and improve your posture.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">To do the plank pose:<\/span>\r\n<ol>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a push-up position with your hands under your shoulders and your feet hip-width apart.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core muscles and raise your hips so that your <a href=\"https:\/\/betterme.world\/articles\/yoga-poses-for-runners\/\">body<\/a> forms a straight line from your head to your heels.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 30 seconds to 1 minute.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To release, lower your hips back to the starting position.<\/span><\/li>\r\n<\/ol>\r\n<sp ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/yoga-for-strength\/","url":"https:\/\/betterme.world\/articles\/yoga-for-strength\/","name":"Yoga For Strength: Top 10 Poses For Building Power And Muscle - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/yoga-for-strength\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/yoga-for-strength\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1593904231-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Looking for \u2605 YOGA FOR STRENGTH? 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