Ask any novice what yoga is and they’ll likely tell you something about stretching or flexibility. But yoga is far more than just that. Strengthening yoga postures are actually abundant and quite prevalent in most asana practices.
So if you’re looking for ways to strengthen with yoga, it’s actually not hard at all. Well, it’s not hard to find strengthening yoga poses, but the postures themselves offer plenty of challenge!
Practice These 7 Strengthening Yoga Poses for Full Body Strength
These postures are really just the tip of the iceberg when it comes to what yoga has to offer for building strength. But they’re an excellent start to dive into your strengthening yoga practice.
1. Plank Pose (Phalakasana)
When it comes to strengthening yoga poses, plank pose is probably one of the first postures that comes to mind. This full-body strengthening position requires stability and control in just about every muscle.
Start on all fours in a tabletop position
Align your shoulders roughly over your wrists and your hips roughly over your knees
Spread your fingers and evenly space between them. Press down firmly into the perimeter of your palms
Cinch in three-dimensionally around your waistline to feel your core turn on
Step one foot back at a time so that you’re resting on the balls of your feet and you create one, long line of energy from the crown of your head down through your heels
Kick your heels toward the back of your mat and energetically squeeze your thighs toward each other
Actively root down into your palms so that your upper back rounds ever so slightly
Lengthen the back of your neck
Hold for a few long, deep breaths
2. Boat Pose (Paripurna Navasana)
Another classic strengthening yoga posture, boat pose fires up your core, back body, hip flexors, and quadriceps so that you start to feel the burn quickly.
Start seated with your knees bent and your feet flat on the floor
Take hold behind your knees
Root your sitting bones into the floor and stretch the crown of your head toward the sky
Lean your torso back ever so slightly while maintaining length in your spine
Find balance on your sitting bones as you lift both feet off the floor and draw your shins parallel to your mat
Energetically squeeze your legs toward each other and corset in around your waistline
Option to release your hands and stretch your arms forward in front of you
Option to stay as you are or straighten and extend your legs toward the sky
There Are So Many Strengthening Yoga Postures to Practice
Yoga is far more than just bendy positions. While there are plenty of flexibility and mobility postures within the yogic repertoire, there are also an equal number of strengthening yoga poses.
So unroll your mat to build strength and power and mobility and flexibility. Your body will definitely thank you for both!
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