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

Yoga Poses for Strength

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, especially your hips and thighs so it would make a wonderful addition to your regular yoga strength training.

Despite being a challenging posture, it has mental health benefits too, with yogis believing it’s a great posture to quiet your mind and reduce stress.

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Pose 2: Warrior III (Virabhadrasana III)

2. Warrior III (Virabhadrasana III)

There are many different strengthening yoga sequences 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.

Experts recommend staying ‘mentally light’ while holding the pose, not worrying too much about your shape, instead keeping your attention on your breath.

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:

YouTube video
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 it good for your core strength, but it can also help your digestion.

Research conducted in Hong Kong in 2015 looked at how Hatha yoga could help build strength in adults.

Boat pose was one strengthening asana used in the project.

The outcome of the research was positive, with high adherence and attendance rates from everyone involved.

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.

Forbes actually describes it as one of the ‘best yoga poses for your health’.

Gary Soffer, M.D., an integrative medicine specialist at Yale Medicine explains its power:

This pose simultaneously strengthens your core and your lower back muscles…

The stronger your core, the less work your back needs to do.

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:

YouTube video
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.

Influential yogi Jason Crandell suggests practicing Boat or Plank more frequently to help build the strength you need to get this asana just right!

Pose 8: Star Plank

8. Star Plank

If you want to build muscle without heading to the weight bench, then get into the Star Plank pose!

Learn how to do the asana 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:

YouTube video
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!

If discomfort in your back is causing you to search for postures for strength then we can help!

Take a look at our shortlist of 14 of the best yoga poses for back pain.

Laura Smith


Laura Smith

Associate Editorial Manager

Specialist health & wellbeing writer, passionate about discovering new technologies & sharing the latest research.