Yoga Poses for Strength

Yoga Poses for Strength: 10 Asanas for a Stronger, More Powerful You

Research shows that yoga can make you stronger, in fact one study demonstrated how just 21 days of yoga could make significant improvements to your strength!

So if you’re hitting the mat in the hope of building a stronger body, then take a look below at 10 of the best yoga poses for strength:

Pose 1: Three-Legged Dog Pose (Eka Pada Adho Mukha Svanasana)

1. Three-Legged Dog Pose (Eka Pada Adho Mukha Svanasana)

Yoga is the perfect practice for building core strength, and Three-Legged Dog Pose might just be the ideal asana.

The positioning of the pose means that you’re not only building strength through your core but you’re also on your way to stronger arms.

Three-Legged Dog Pose is thought to be great for toning too, especially your hips and thighs so it would make a wonderful addition to your regular yoga strength training.

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Pose 2: Warrior III (Virabhadrasana III)

2. Warrior III (Virabhadrasana III)

There are many different strength-building yoga routines that allow you to get the most from the Warrior III asana.

This is one seriously powerful pose that enables you to build strength throughout your whole body, thanks to the backward and forward folding motion.

As well as strength building, Warrior III can also help you with your balance and posture.

Pose 3: Revolved Half Moon Pose (Parivrtta Ardha Chandrasana)

3. Revolved Half Moon Pose (Parivrtta Ardha Chandrasana)

Enjoy stronger legs with regular practice of the Revolved Half Moon Pose.

See improvements in your lower body strength and the twist in the core muscles that creates a toning effect.

Yogis also feel that the pose is a great mood booster, so you can benefit from both a stronger body and a stronger mind.

See below how to perform the Revolved Half Moon Pose most effectively:

Pose 4: Boat Pose (Navasana)

4. Boat Pose (Navasana)

Another core building asana is Boat Pose. AcroYoga instructor Daniel Scott explains that not only is Boat Pose good for your core strength, but it can also help your digestion.

Benefits can be seen in the strength of your lower back too making it ideal if you’re looking for yoga poses to help with back pain.

Pose 5: Bridge Pose (Setu Bandha Sarvangasana)

5. Bridge Pose (Setu Bandha Sarvangasana)

We know Bridge Pose can improve your flexibility, but it’s also powerful when you’re practicing yoga for strength.

Beginners might initially struggle with Setu Bandha Sarvangasana as it does take a lot of strength.

However with regular practice you’ll soon see your power begin to build and enjoy rewards in your back strength.

Pose 6: Mountain Pose (Tadasana)

6. Mountain Pose (Tadasana)

Mountain Pose might look like one of the most simple beginner’s yoga poses, however it offers a world of advantages if you’re trying to get a stronger body through yoga.

Regular practice can help you build strength throughout your legs, from your ankles to your thighs.

Trusted yogi Travis Eliot in his book A Journey into Yin Yoga highlights the value of the Mountain Pose series, encouraging those practicing to take each stage slowly to allow you to feel the full rewards of the pose.

Learn how to get the most from your Mountain Pose:

Pose 7: Crow Pose (Kakasana)

7. Crow Pose (Kakasana)

Practice Crow Pose if you’re looking for upper body strength building yoga poses.

This balancing asana isn’t easy but when mastered can help to strengthen your shoulders, arms and wrists.

Pose 8: Star Plank

8. Star Plank

Get in to the Star Plank if you really want to add power to your core.

Learn how to do the pose properly and you’ll feel how deep the stretch can be.

Star Plank gets to work on your obliques delivering strength throughout your entire core, as well as in your arms and shoulders.

Pose 9: Eight-Angle Pose (Astavakrasana)

9. Eight-Angle Pose (Astavakrasana)

Eight-Angle Pose is a tough one to perfect, and requires a great amount of strength and balance.

When you can practice the Eight-Angle Pose like a pro you can enjoy improved core strength as well as stronger arms and abdominal muscles.

Just looking at the pose you might wonder where you’re going to start, however if you take it step by step there’s no reason you can’t practice like a pro.

Watch below how to master the Eight-Angle Pose:

Pose 10: Revolved Side Angle Pose (Parivrtta Parsvakonasana)

10. Revolved Side Angle Pose (Parivrtta Parsvakonasana)

Revolved Single Angle Pose is another challenging asana, so perfect for experienced yogis that really want to work on building their strength further.

Greater flexibility in the spine is one of the huge benefits of the pose. It’s thought that the twist through the core muscles delivers a deep stretch.

Plus as you enter the pose through a lunge it helps to elongate and stretch the spine.
Want to be a yoga powerhouse? It’s time to get started!