Yoga for Strength
When people hear the word “yoga,” they often picture serene scenes—a candlelit room, soothing music, someone folding into a gentle child’s pose. It’s no surprise that yoga is commonly associated with relaxation. And while it’s absolutely true that yoga can help us unwind and find inner calm, it’s a little misleading to think that’s all it offers.
As a yoga teacher, I’ve seen this misconception time and time again: yoga is seen as “just stretching” or a way to “de-stress.” While these are wonderful benefits, yoga is also a powerful tool for building strength—both physical and mental.
It’s in the Practice
Yoga might not involve lifting heavy barbells, but don’t let that fool you. Many yoga poses (asanas) require incredible strength and stamina. Think about holding a plank in a vinyasa flow or balancing on one leg in tree pose. Ever tried crow pose? If so, you’ve probably felt the heat build in your arms, core, and even your focus.
What makes yoga unique is how it combines strength with mindfulness. Rather than isolating muscle groups like traditional weight training, yoga engages the whole body. For example, downward dog isn’t just a shoulder stretch—it’s also an active pose that works your arms, back, and legs while building endurance.
Building Functional Strength
Unlike the repetitive motions of some workouts, yoga focuses on functional strength, which improves how you move in everyday life. Poses like chair pose (utkatasana) challenge the thighs, glutes, and core. Warrior poses? They’re a test of leg strength, hip stability, and balance. These movements aren’t just about building muscle—they’re about creating stability, mobility, and resilience in the body.
And let’s not forget about the core! Almost every yoga pose, from simple seated twists to advanced arm balances, taps into the core muscles. This isn’t about “six-pack abs” but developing strength that supports your spine and improves posture.
The Strength You Don’t See
Physical strength is just one part of the equation. Yoga also builds mental strength. Holding a challenging pose teaches patience and perseverance. When your legs tremble in Warrior II, your mind learns to stay calm under pressure. This mental resilience often spills into other areas of life, helping you face challenges off the mat with greater confidence.
Strength and Relaxation Go Hand in Hand
Here’s the beautiful thing about yoga: it doesn’t make you choose between strength and relaxation. You can find both in the same practice. One day, your body might crave a calming, restorative session; the next, it might want to flow through sun salutations or tackle arm balances. Either way, yoga meets you where you are.
So the next time someone tells you that yoga is “just for relaxing,” you can smile and say, “It is—but it’s also for building strength, inside and out.” And if you’ve ever felt the burn in Warrior III or the triumph of nailing your first crow pose, you know exactly what I mean.
Yoga isn’t about how it looks—it’s about how it makes you feel. Whether you’re seeking relaxation, strength, or a mix of both, there’s a yoga practice for you. And trust me, you’re stronger than you think.
Yoga Poses for Building Strength
Plank Pose (Phalakasana)
Strengthens arms, shoulders, chest, and core.
How to Practice:
From a tabletop position on all fours
Hands grounded on the floor with wrists, elbows, and shoulders aligned - one above the other
Step back with your right foot, then with your left foot
Pull the navel in and activate your core to help support and lengthen the spine
You can modify this position by resting on your knees on the floor
Side Plank Pose (Vasisthasana)
Engages shoulders, arms, and obliques.
How to Practice:
From Plank Pose
Shift your body to the right, stacking your left leg over the right
Right hand grounded,
Wrist, elbow and shoulder aligned
Extend the left arm up toward the sky
Pull the navel in and activate your core
Lengthen the spine
Repeat the pose on the other side
Four Limbed Staff Pose (Chaturanga Dandasana)
Strengthens arms, shoulders, chest, and core.
How to Practice:
From Plank Pose
Shift yourself a bit forward with your toes as you bend the elbows and lower your body until your upper arms are parallel to the mat
Elbows tucked into your sides and aligned with your wrists
Pull the navel in and activate your core
Lengthen the spine
Boat Pose (Navasana)
Strengthens the abs, hip flexors, and spine.
How to Practice:
From a sitting position with legs extended in front of you
Bend your knees and place your feet flat on the floor
Lean back slightly as you support yourself with your hands
Lift your feet off the floor, point your toes, and extend the legs until they are pointing toward the sky
Balance yourself on the back of your sit bones and extend your arms in front of you
If you can’t extend your legs, keep them bent with calves parallel to the floor
Crescent Lunge (Anjaneyasana)
Strengthens the legs, glutes, and core.
How to practice:
From a wide stance
Turn your left foot 90 degrees out and plant the ball of your right foot on the mat
Bend the left knee and bring your thigh parallel to the mat
Left knee directly above ankle
Bring the navel in, activate the core and straighten the hips
Lengthen the spine
Sweep your arms up alongside your ears with your shoulders rolled back and away from ears, fingers extended, pointing toward the sky
Repeat the pose on the other side
Final Thoughts
Incorporate these poses into your practice to experience yoga's incredible strength-building potential. Mix and match them to target different areas of your body, or flow through them for a full-body workout. Remember, strength is built with consistency, so show up for yourself and feel the transformation!
Love,
Maria
