Top 8 Yoga Poses For Strength – For Strong and Flexible Body

Many people believe that yoga is only for making our bodies more flexible, losing weight, and achieving mental and emotional balance. There are, however, many yoga poses for strength building that will make your body strong, fit, and flexible.

Yoga will not only strengthen specific muscles, but it will also strengthen the body’s core and improve mental power. If you want a beautiful and strong body in the comfort of your own home, try this yoga poses for strength and mental willpower.

Best Yoga Poses For Strength

Yoga for strength exercises the deepest muscles in the body, strengthening the inner core while maintaining flexibility. Here are the best yoga poses for strengthening your core.

1. Paripurna Navasana- “Full Boat Pose”

Paripurna Navasana- Full Boat Pose
(Paripurna Navasana- Full Boat Pose) Picture from: Pinterest

When performing Paripurna Navasana, which is also known as the “Boat Pose,” you must balance on the tripod while sitting on your sitting and tailbones. So the core is put under more pressure, which serves to strengthen it.

Benefits of “Full Boat Pose”

  • Stabilizes the spine and abdominal muscles.
  • The intestinal tract, thyroid and prostate glands, and kidneys are all stimulated.
  • Assists in reducing tension and fatigue.
  • Treatment for gastrointestinal disorders such as constipation and digestion.

2. Makara Adho Mukha Svanasana- “Dolphin Plank Pose”

Makara Adho Mukha Svanasana- _Dolphin Plank Pose_
(Makara Adho Mukha Svanasana- _Dolphin Plank Pose_ ) Picture from: Pinterest

This pose is similar to a regular plank, hence the name dolphin plank pose. It is a rejuvenating intermediate-level yoga posture that helps tone the abdominal muscles.

Benefits of Dolphin Plank Pose

  • Biceps, triceps, hamstrings, calves, and abs are all strengthened, giving you a fully toned body.
  • It relaxes the mind and aids in the relief of stress and mild depression.
  • It aids in the prevention of osteoporosis.
  • It both stretches and strengthens the shoulder.

3. Utkatasana- “Chair Pose” 

Utkatasana- _Chair Pose_ 
(Utkatasana- _Chair Pose_ ) Picture from: Pinterest

Utkatasana is also known as the ‘Chair pose,’ because you must flex your knee and hip to stay in a pose that resembles sitting on a chair. This is a simple but effective pose. It is also an excellent yoga pose for increasing endurance capacity.

Benefits of Chair pose

  • Improves the strength of the ankles, thighs, calves, and spine.
  • Improves your stamina and perseverance.
  • This exercise stretches and strengthens the shoulders and chest.
  • Reduces flat feet caused by a torn tendon or rheumatoid arthritis.

Read: Best amazon yoga mats which can be found in USA and UK

4. Malasana- “Garland Pose

Malasana- _Garland Pose_
(Malasana- _Garland Pose_ ) Picture from: Pinterest

This pose, also known as the ‘Garland Pose,’ is similar to a squat, but unlike a squat, you must hold the pose for a period of time. This is a popular asana among beginners because it is simple to perform. It is, however, widely used by more experienced yogis.

Benefits of Garland Pose

  • Increases the strength of the pelvic floor and pelvic muscle.
  • It may aid in the removal of hemorrhoids.
  • Stretches the ankles, groins, and lower back.
  • tones the stomach.

5. Salabhasana- “Locust Pose”

Salabhasana- _Locust Pose_
(Salabhasana- _Locust Pose_) Picture from: Pinterest

This posture, also known as the ‘Locust Pose,’ prepares beginners for more intense yoga. This pose is also beneficial for relieving lower back pain and strengthening the back as a whole.

Benefits of Locust Pose

  • Enhances body posture.
  • Maintains spinal stability and back strength.
  • Muscles in the spine, buttocks and the backs of the arms and legs are strengthened.
  • Stretches the shoulders, chest, stomach, and thighs.
  • Assists in stress relief.

6. Virabhadrasana- “Warrior Pose”

Virabhadrasana- _Warrior Pose_
(Virabhadrasana- _Warrior Pose_) Picture from: Pinterest

Virabhadrasana, also known as the “Warrior Pose,” has five variations, the first three of which are extremely beneficial for gaining core strength.

This posture’s name literally translates to “brave-friend.” As a result, it is believed that practicing these postures will give you the vigor of a warrior.

i. Warrior Pose 1 – Virabhadrasana I

Warrior Pose 1 – Virabhadrasana I
(Warrior Pose 1 – Virabhadrasana I) Picture from: Pinterest
  • Stretches the chest and lungs, the shoulders and neck, the belly, and the groins (psoas).
  • Strengthens the shoulders and arms, as well as the back and leg muscles.

ii. Warrior Pose 2 – Virabhadrasana II

Warrior Pose 2 – Virabhadrasana II
(Warrior Pose 2 – Virabhadrasana II) Picture from: Pinterest
  • Legs and ankles are strengthened and stretched.
  • Relieves back pain, especially in the second trimester of pregnancy.
  • Carpal tunnel syndrome, flat feet, infertility, osteoporosis, and sciatica are all treated with it.
  • Improves stamina.

iii. Warrior Pose 3 – Virabhadrasana III

Warrior Pose 3 – Virabhadrasana III
(Warrior Pose 3 – Virabhadrasana III ) Picture from: Pinterest
  • abdominal toning.
  • Enhances balance and posture.
  • Arms and legs are strengthened.

7. Prasarita Padottanasana I- “Wide-Legged Forward Bend”

Prasarita Padottanasana I- _Wide-Legged Forward Bend_
(Prasarita Padottanasana I- _Wide-Legged Forward Bend_ ) Picture from: Pinterest

Prasarita Padottanasana (Prasarita Padottanasana) is a simple yet highly effective pose for a variety of purposes. This pose challenges your core strength and allows you to fully stretch your legs. The “Wide-Legged Forward Bend,” as the name suggests, tests your torso and leg muscles.

Benefits of Wide-Legged Forward Bend

  • It stretches and strengthens the inner and back legs, as well as the spine.
  • Strengthens the abdominal muscles.
  • It has a calming and soothing effect on the brain.
  • Relieves mild back pain.

8. Adho Mukha Vrksasana- “Handstand”

Adho Mukha Vrksasana- _Handstand
(Adho Mukha Vrksasana- _Handstand) Picture from: Pinterest

This pose, also known as the handstand, is one of the most advanced stages of yoga, requiring balance, strength, and, most importantly, focus. It’s not an easy posture to maintain, but doing so will strengthen your entire body.

Benefits of Handstand

  • Strengthens the shoulders, arms, wrists, and upper body as a whole.
  • It stretches the abdomen while also reducing belly fat.
  • Enhances sense of balance
  • It relaxes the mind and aids in the relief of stress and mental fatigue.

Strength of Yoga, Pose, Building Your Body

Yoga poses can range from gentle body movements to intense balances, and all of these practices will undoubtedly engage your core muscles. The main goal of yoga is not to give you a visible set of abs, but rather to strengthen you on a much deeper level.

Yoga helps you raise your heart rate, strengthen your muscles, and lengthen them out gradually or all at once in various inversions and arm balances.

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Furthermore, the best benefit of yoga is that it energizes the body rather than exhausting it, as you are required to take long breaths in between different postures. As a result, the likelihood of lactic acid formation in muscle decreases, and you are less likely to experience muscle soreness or cramps.

Yoga will gradually but steadily improve your strength because it focuses on building your body from within rather than giving you some bumpy muscles.

Read: Best amazon yoga mats which can be found in USA and UK

Advantage of Core Strength? Why do you need Core Strength?

Why should we work so hard to improve our core strength when our muscles and bones provide us with all the strength we require? If you have these kinds of questions, you should consider the following advantages:

Core strength aids in the balance of your body’s inner strength.
It aids in maintaining proper posture.
Spinal stability is required.
Trains the muscles in your pelvis, lower back, hips, and abdomen to work together, allowing you to perform any physical activity efficiently and effectively.

– 8 Yoga Poses For Strength

Yoga can help you achieve all of your goals, whether it’s getting a good body or increasing your strength; however, people with severe back problems or serious health conditions should seek medical advice before attempting various yoga postures.

Yoga, on the other hand, helps to improve core strength and makes you both physically and mentally strong.


By Sagar