8 Yoga Poses to Build Strength

8 Best Yoga Poses to Build Strength | The Lifescieces Magazine

Many people believe that yoga is simply for making our bodies more flexible, losing weight, and achieving mental and emotional equilibrium. There are, however, many Yoga Poses to Build Strength that will make your body strong, fit, and flexible.

Yoga Poses to Build Strength will not only strengthen certain muscles but will also strengthen the body’s core and improve mental ability. You should practice these yoga positions for strength and mental will if you desire a beautiful and powerful physique in the comfort of your own home.

Here are 8 Yoga Poses to Build Strength;

1. Full Boat Pose – Paripurna Navasana

Paripurna Navasana, often known as the “Boat Pose,” asks you to sit on your sitting and tail bones and balance on the tripod. This puts strain on the core and helps it to strengthen.


It works to strengthen the abdominal muscles, hip flexors, and spine.

It stimulates the kidneys, thyroid, and prostate glands, as well as the intestines.

It alleviates tension and weariness.

Enhances digestion and other gastrointestinal issues such as constipation

2. Dolphin Plank Pose – Makara Adho Mukha Svanasana

This stance is similar to a regular plank, thus the name dolphin plank pose. It is a restorative intermediate-level Yoga Poses to Build Strength that helps tone the abdominal muscles.

8 Best Yoga Poses to Build Strength | The Lifescieces Magazine


Biceps, triceps, hamstrings, calves, and abs are all strengthened, giving you a totally toned physique.

It relaxes the mind and relieves tension and moderate sadness.

It aids in the prevention of osteoporosis.

It both stretches and strengthens the shoulder.

3. Chair Pose – Utkatasana

Utkatasana is also known as the ‘Chair pose,’ because you must bend your knee and hip to maintain the appearance of sitting on a chair. This is a basic yet powerful stance. It is also an excellent yoga stance for increasing endurance.


Ankles, thighs, calves, and spine are all strengthened.

Improves your endurance and perseverance.

This exercise stretches and strengthens the shoulders and chest.

Reduces flat feet caused by a torn tendon or rheumatoid arthritis.

4. Garland Pose – Malasana

This stance, also known as ‘Garland Pose,’ is similar to a squat, however, unlike a squat, you must maintain the pose for a period of time. This is a popular Yoga Poses to Build Strength among beginners since it is straightforward to do. It is, however, often employed by more experienced yogis.


Improves pelvic floor and pelvic muscle strength

It may aid in the removal of hemorrhoids.

Stretches the ankles, groins, and lower back.

tones the stomach

5. Locust Pose – Salabhasana

This pose, sometimes known as the ‘Locust Pose,’ prepares novices for more difficult yoga. This position is also excellent for relieving lower back discomfort and strengthening the whole back.

8 Best Yoga Poses to Build Strength | The Lifescieces Magazine


Enhances body posture

Maintains spinal stability and back strength

Muscles in the spine, buttocks and the backs of the arms and legs are strengthened.

This exercise stretches the shoulders, chest, tummy, and thighs.

Aids in stress relief

6. Warrior Pose – Virabhadrasana

Virabhadrasana, often known as the “Warrior Pose,” includes five versions, the first three of which are very good for developing core strength.

This posture’s name directly translates to “brave friend.” As a result, it is thought that practicing these postures would instill warrior energy.

i. Virabhadrasana I (Warrior Pose 1) Source: Warrior Pose

Stretches the chest and lungs, the shoulders and neck, the abdomen, and the groins (psoas)

Strengthens the shoulders and arms, as well as the back and leg muscles.

ii. Virabhadrasana II (Warrior Pose 2)

Source: Warrior Pose II – Virabhadrasana II

Legs and ankles are strengthened and stretched.

Relieves back discomfort, especially in the second trimester of pregnancy.

Carpal tunnel syndrome, flat feet, infertility, osteoporosis, and sciatica are all treated with it.

Improves stamina

iii. Virabhadrasana III (Warrior Pose 3)

Tones the belly with Virabhadrasana III Warrior Pose 3

Improves posture and balance

Arms and legs are strengthened.

7.  Wide-Legged Forward Bend – Prasarita Padottanasana I

‘Prasarita Padottanasana’ is a basic but useful Yoga Poses to Build Strength. This position challenges your core strength and allows you to fully extend your legs. The “Wide-Legged Forward Bend,” as the name suggests, tests your torso and leg muscles.


It stretches and strengthens the inner and back legs as well as the spine.

abdominal muscles are toned

It has a calming and relaxing impact on the brain.

Relieves minor back pain

8. Handstand – Adho Mukha Vrksasana

This posture, often known as the handstand, is one of the most challenging phases of yoga, requiring balance, strength, and, most importantly, mindfulness. It’s not an easy position to maintain, yet doing Handstand Yoga Poses to Build Strength.

8 Best Yoga Poses to Build Strength | The Lifescieces Magazine

It stretches the abdomen and removes belly fat. It strengthens the shoulders, arms, wrists, and upper section of the body in general.

Enhances feeling of balance

It relaxes the mind and relieves tension and mental tiredness.


Yoga may help you reach all of your goals, whether it’s acquiring a decent physique or growing your strength; nevertheless, persons with severe back issues or major health disorders should get medical guidance before attempting certain yoga positions.

Nonetheless, yoga improves core strength and makes you both physically and psychologically powerful.

Also Read: 8 Benefits of Practicing Yoga

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