We could all use a little more power and strength in our practice. Whether you’re practicing tricky arm balances and balance poses or looking to increase your overall physical performance, these yoga poses for more strength will get your muscles working. If you practice these poses consistently (and correctly!) over an extended period of time, you’ll get stronger – and be ready for more advanced asanas. Suddenly, you’ll feel more powerful and dare to do handstands (yes, really).
Why building strength is important
Strength is not only important for mastering challenging poses, but also for your overall health. Working on your physical strength can increase your HDL (high-density lipoprotein) levels, also known as the “good cholesterol,” increase your bone density and even improve your thinking ability. And who doesn’t want a sharper brain?
Yoga poses to strengthen the core of the body
Whether you love or hate this pose, there’s no denying that it’s great for strengthening the core. “This is my favorite pose to activate the deep abdominal layers like the transverse abdominal muscles, as opposed to the superficial muscles like our “six pack” abs,” Calhoun says. “Stabilizing and strengthening the deep abdominal muscles is very important for stabilizing the lower back and reducing lower back pain.
Hovering Tabletop
Looking for a pose that strengthens your core and arms? Try this variation of the traditional tabletop. Not only does this pose work all your muscles, but it also works your balance and stability.
“This is another great exercise for strengthening your core,” says Calhoun. “It’s basically a tabletop with your knees raised about an inch off the floor. That way, you can feel the transverse abdominal muscles wrap around your waist as you hold.”
One Leg Chair Pose
Are you ready for a more challenging variation of Utkatasana (Chair Pose)? Try this one-legged version to exercise each of your legs separately. This variation will help you improve your balance and stability – and, of course, your leg strength. This pose is great if you want to practice other one-legged balancing poses like Virabhadrasana III (Warrior III).
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