Want stronger arms, chiselled legs, and a tighter core? Yoga can strengthen your body as well as increase flexibility and relieve stress. Starting with positions like dolphin push-ups and half-handstands can help you expand and tone your complete body, and the exercise will also be good for your mind, says Yash Birla. 

Yoga can be an excellent way to build strength, flexibility, and balance. Here are 10 yoga poses to build strength

  1. Plank Pose (Phalakasana): Strengthens the core, shoulders, and arms while improving overall stability.
  2. Chaturanga Dandasana (Four-Limbed Staff Pose): Works the arms, shoulders, and core, enhancing upper body strength and control.
  3. Warrior II (Virabhadrasana II): Strengthens the legs, especially the quadriceps and hamstrings, and improves hip stability.
  4. Boat Pose (Navasana): Targets the abdominal muscles and hip flexors, promoting core strength and balance.
  5. Chair Pose (Utkatasana): Engages the lower body, particularly the quadriceps and glutes, while working on balance.
  6. Upward Facing Dog (Urdhva Mukha Svanasana): Strengthens the arms, wrists, and back muscles, while opening the chest.
  7. Downward Facing Dog (Adho Mukha Svanasana): Builds strength in the arms, shoulders, and core, while stretching the back and hamstrings.
  8. Warrior I (Virabhadrasana I): Focuses on leg strength and hip flexibility, with an emphasis on the quadriceps and glutes.
  9. Side Plank (Vasisthasana): Strengthens the wrists, arms, obliques, and legs, enhancing overall core stability.
  10. Crow Pose (Bakasana): Develops arm and core strength, along with balance and focus, as you balance on your hands.

These poses, when practised consistently and with proper alignment, can help you build strength, flexibility, and balance over time. Yash Birla advises to always listen to your body and warm up before attempting these poses.

Always approach these positions correctly and pay attention to your body. It’s a good idea to practise under the supervision of a certified yoga instructor if you’re new to yoga or have any physical restrictions. As you progress, you can gradually hold these poses for longer durations and integrate them into your regular yoga practice for increased strength and stability. Now spread out your yoga mat and prepare to perspire by practice these 10 yoga poses to build strength! Your capabilities will astound you.