Yoga Poses For Building Strength
Yoga tones muscles all over your body, in balance with each other.
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Yoga Poses For Building Strength

Yoga poses that will improve your body strength, flexibility, balance, as well as breathing but before doing body strengthing yoga, precautions you must be kept in mind. If you have a disability or any medical condition you must consult your medical practitioner or a professional on how to go about the exercises.

“There is always room for change, but you have to be open to that change.”

Rehearsing Yoga builds up the body and brain, yet is definitely not a substitute for medication. It is fundamental to learn and practice yoga under the supervision of a prepared Yoga instructor. Before starting some basic tips


  • How many times a week should I do Yoga?

Yoga is amazing- make a habit of practicing yoga at least one hour daily.  I suggest starting with two or three times a week, for half an hour or an hour each time. Once you start practicing it daily, you  will certainly experience more benefits.

  • Can yoga increase strength?

Yoga poses to stretch your muscles and increase your range of motion. It takes a lot of strength to hold your body in a balanced pose.

  • What’s the best time to practice yoga?

Well, the best time to practice yoga is early morning before breakfast and early evening before the sunset.

Let’s start with the poses for building strength.

  • Vrikshasana (Tree Pose)
                 Vrikshasana (Tree Pose)

Tree Pose known as

  • Vrikshasana: Here Vrksa means Tree and Asana is Pose.
  • A basic yoga pose helping balancing and centering.

Benefits of Vrikshasana (Tree Pose)

  • Stretches the thighs, groins, torso, and shoulders.
  • Builds strength in ankles and calves.
  • Tones the abdominal muscles.
  • Improves balance and stability.

To start with Tree pose

  • Stand tall and straight.
  • Bring your right leg against the left thigh and join your hands (bring your palms together in hands-folded position) in front of you. Keep yourself calm and relax.
  • Take a deep breath in stretching your arms against the roof holding the stomach.
  • Slowly, bring down your hands in front of your chest. Release your right leg down.
  • Follow the same on the other side i.e with the left leg.


  • Virabhadrasana 1 (Warrior 1 Pose)
                 Warrior 1 Pose

Warrior 1 Pose known as

  • Virabhadra: Here Vira means Hero, Bhadra means Friend and Asana is Pose.
  • Describes a series of poses named for a powerful warrior in Hindu mythology, Virabhadra.
  • A yoga pose helps in improving focus, balance and stability.

Benefits of Virabhadrasana 1 (Warrior 1 Pose)

  • Strengthens your shoulders, arms, legs, ankles and lower back.
  • Improves circulation and respiration.
  • Energizes the entire body.

To start with Warrior 1 Pose

  • Stand straight and spread your legs about three to four feet apart. Now, turn your right foot outwards by 90 degrees and the left by 15 degrees, making sure the heel of the right foot is perfectly aligned with the center of the left foot. Check:- Your right foot should be in the front and the left foot behind.
  • Lift your arms sideways until they reach the height of your shoulders. Your arms must be parallel to the ground, and your palms should be facing upwards. Check: Your palms facing upwards towards the roof.
  • Exhale and bend your right knee, such that your knee and ankle form a straight line. Make sure that your knee does not go ahead of your ankle.
  •  Now turn your head and look to your right.
  • As you move into the pose, stretch your arms further and join your palms above your head. Look at your palms. Gently push your pelvis down.
  • Hold the pose with the same determination as a warrior, and wear a smile on your face. Breathe normally and keep going down.
  • Follow the same on the other side i.e with the left leg.


  • Trilonasana (Triangle Pose) pose
                                                     Triangle Pose

Triangle Pose known as

  • Trikonasana : Here Trikona means Three corners or Triangle and Asana is Pose.
  • One of the basic poses common to the many styles of yoga.
  • A standing yoga posture that requires strength, balance and flexibility.

Benefits of Trikonasana (Triangle Pose)

  • Stimulate and improve the function of blood through the entire body.
  • Ensures mobility of hip joints and neck and give proper stretch to your spine.
  • Good for digestion and strengthens the muscles in the thighs, hips and back.

To start with Triangle Pose

  •  Separate your feet comfortably wide apart (about 3-4 feet).
  • Turn your right foot out 90 degrees and left foot in 15 degrees.
  • Align the center of your right heel with the center of the arch of your left foot.
  • Make sure your feet are pressing firmly into the ground and the weight of your body is similarly balanced on both feet.
  • Breathe in profoundly and as you breathe out, bend your body to the right and downward from the hips, keeping your waist straight. Raise your left hand straight up into the air and extend your right hand down towards the floor. Keep both arms in a straight line.
  • Rest your right hand on your shin, ankle, or the floor outside your right foot – whatever is possible without distorting the sides of your waist. Stretch your left arm towards the roof in accordance with the tops of your shoulders. Keep your head in a neutral position or turn it to the left, eyes looking delicately at the left palm.
  • Ensure that your body is bent sideways and not backward or forward. Open your chest to the sky.
  • Focus your look and remain in the posture for 5-10 breaths.
  • As you breathe in, come up, bring your arms down to your sides, and straighten your feet.
  • Follow the same for the other side.


  • Sethu Bandhasana  (BridgePose)
                                                                                                              Sethu Bandhasana

Bridge Pose known as

  • Sethu Bandhasana : Here Sethu means Dam or Bridge, Bandha means  Lock and Asana is Pose.
  • Setu Bandhasana energizing backbend that resembles a bridge.
  • A standing yoga posture that requires strength, balance and flexibility.

Benefits of Sethu Bandhasana (Bridge Pose)

  • Strengthens the back, buttocks, and hamstrings.
  • Improves circulation of blood.
  • Relieves symptoms of menopause and menstruation.

To start with Bridge Pose

  • To start, lie on your back.
  • Bend or fold your knees and keep your feet and hip distance apart on the floor.
  • Place your arms by your sides with your palms looking down.
  • As you breathe in, lift your lower back, middle back and upper back off the floor.
  • Now gently roll in the shoulders; touch the chest to the chin without bringing the chin down, supporting your weight with your shoulders, arms, and feet.
  • Now feel your bottom firm up in this pose. Keep your thighs parallel to each other and to the floor.
  • Keep up a simple breath.
  • Hold the posture for 30 seconds to 1 minute and afterward discharge on an exhalation.


  • Bhujangasana  (Cobra Pose)

Cobra Pose known as 

  • Bhujangasana : Here Bhujanga means Serpent and Asana is Pose.
  • The Cobra pose or Bhujangasana is a basic Hatha yoga pose.
  • A back-bending yoga pose that helps to open the chest and lungs.

Benefits of Bhujangasana (Cobra Pose)

  • Stimulates the digestive, reproductive, and urinary systems.
  • Tones the organs that lie in the lower abdomen.
  • Improves menstrual irregularities.

To start with Cobra Pose

  • Lie on your belly with your toes flat on the floor and chin resting on the ground.
  • Keep your legs close together, with your feet and heels lightly touching each other.
  • Place your hands (palms downwards) under your shoulders, keeping your elbows parallel and close to your torso.
  • Taking a deep breath in, slowly lift your head, chest, and abdomen while keeping your navel on the floor.
  • Pull your torso back and off the floor with the support of your hands.
  • Keep breathing with awareness, as you curve your spine vertebra by vertebra. If possible, straighten your arms by arching your back as much as possible; tilt your head back and look up.
  • Ensure that your feet are still close together.
  • Don’t overdo the stretch or overstrain yourself.
  • To release: exhale and slowly lower abdomen, chest, and head back to the floor.


  • Sirsasana (Headstand)

Headstand known as 

  • Sirsasana: Here Sirsa means head , and Asana is Pose.
  • Sirsasana is known as supported headstand in English.
  •  For the beginners, 30 second is good and the maintaining time may be increased up to 5 minutes under the guidance of an expert.

Benefits of Sirsasana(Headstand)

  • Stimulates pituitary and pineal glands, which aid growth and the production of sex hormones.
  • Tones the legs and abdominal.
  • Strengthens the spine, neck, shoulders, and arms.

To start with Headstand

  • To start with Sirsasana,  crouch on the floor. Interlock your fingers and place your lower arms on the floor. Keep your elbows shoulder-width separated.
  • Rest the crown of your head against the fastened hands. Breathe in; lift the knees off the floor.
  • Come into an upside-down “V” position. Walk your feet closer to your elbows, heels raised.
  • Gradually, uplift your feet off the floor and bring your knees closer to your chest.
  • Tenderly straighten your legs and keep them perpendicular to the ground.
  • Keep your weight uniformly adjusted on the two lower arms and remain in this posture for 15-20 seconds.



  • Practice this asana only once your instructor recommends it. The entire weight of your body is supported by the muscles in the hands, neck, and shoulders. If you have spondylitis, please speak to your yoga instructor before starting this asana.


  • Rehearsing Yoga builds up the body and brain, yet is definitely not a substitute for medication. It is fundamental to learn and practice yoga under the supervision of a prepared Yoga instructor.




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