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. 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. Let’s learn the 10 yoga poses that can help you build strength, including detailed instructions on how to perform them.
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 your spine.
When done correctly, the plank pose can help you build core strength and improve your posture.
To do the plank pose:
If you’re 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.
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.
Introducing dynamic movement to your boat pose practice can make it even more challenging and help you build even more strength.
To do the boat pose:
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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.
This pose can help improve your balance and coordination.
To do the Warrior III pose:
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.
This pose can help improve your balance and coordination.
To do the chair pose:
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.
This pose can help improve your flexibility and range of motion.
To do the downward-facing dog pose:
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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.
This pose can help improve your flexibility and range of motion.
To do the camel pose:
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 spine.
To do the cobra pose:
The dolphin pose, or Makarasana, is an inverted position 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.
To do the dolphin pose:
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.
If you’re a beginner, practice against a wall to get a feel for the position and build up your strength. Once you’ve mastered the wall handstand, you can try the free-standing version.
To do the full handstand:
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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.
If you’re a beginner, practice against a wall to get a feel for the position and build up your strength. Once you’ve mastered the wall handstand, you can try the free-standing version.
To do the headstand:
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.
Building strength is important for many reasons. For one, it can help you build muscle and improve your appearance.
Moreover, strength training can also:
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 (3).
Strong muscles help protect your joints from injury. They also help you maintain balance and stability, which can prevent falls (4).
Strength training helps reduce the wear and tear on your joints that can occur with activities like running. It also helps increase joint stability (4).
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Arthritis is a condition that causes inflammation in the joints. Strength training can help reduce arthritis pain by strengthening the muscles around the joints (5).
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 (4).
Proprioception is the ability to sense the position of your body in space. It helps you maintain balance and coordination.
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 (6).
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 (2).
Strength training releases endorphins, which are hormones that have mood-boosting effects. It can also help improve self-esteem and reduce stress (1).
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’ll see an improvement in your strength, posture, and balance in no time!
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!