4 Yoga Poses for Strength


Yoga poses for strength can be used to build a strong, lean physique. While most yogis focus on the mental benefits of developing a practice, yoga helps you build strength and increase muscle definition and tone by requiring you to use your own body as a weight.

Here are a few basic yoga poses for strength that will help you build muscle:

Yoga Poses for Strength in the Core


plank pose

Planks are a staple of any callisthenic practice. All core muscles of your body will be hit including chest, lower back, and abs.

To perform a plank, get into a push-up position. Keep your back straight and your hips up.  If your form is good, you should be able to draw a diagonal line from your head to your heels.  Be careful not to lock your elbows as this is hard on the joints. Hold this yoga pose for strength for at least one minute.

Boat Pose

Boat pose

Boat pose builds strength and steadiness in the abs, spine, and hip flexors. When you begin doing boat pose, you will feel a lot of shakiness in your core.

To perform half boat pose, sit on the floor with your knees bent and your feet flat in front of you. Keep your spine straight as you lean back, lifting your feet off the ground until your shins are parallel with the ground. For full boat pose, create a V with your body by putting your legs at a 45-degree angle with the floor.

Yoga Poses for Strength in the Lower Body

Tree Pose

tree pose

You can hit your legs, core, and back by performing any yoga pose for strength that requires you to stand and balance. In tree pose, you learn to remain upright while keeping all weight on one foot.

To perform tree pose, stand with your feet hips-width distance apart. Then shift all your weight to your right foot as you reach down and grab your left ankle and place your foot on the inside of your right calf or thigh. Lengthen your spine as you bring your hands to a prayer at heart center.

Chair Pose

chair pose

Chair pose is a yoga pose for strength that is a type of squat. This move will help you to build your lower body and tone your shoulder, hips, butt, and back.

To perform chair pose, stand with your feet together or at hips-width distance apart. Raise your arms until they are in line with your ears. Bend your knees as you exhale and try to bring your thighs parallel to the floor, keeping your spine long and your arms up. Try to distribute most of your weight to your heels.

Try a yoga pose for strength to train your muscles and mind.

Scroll to Top