Best Yoga Poses for Strength
Let’s bust a big myth right off the bat: Yoga is NOT just about flexibility and chill vibes. If you think yoga is just about stretching and relaxing, I’m here to prove you wrong! Yoga builds strength and endurance, challenging your body in ways you never thought possible. If you wanna talk about strength, you cannot forget the mental strength it takes to make it through a fitness class in a room heated to 95-degrees! At Hollywood Market Yoga in Boise, we’re in Week 3 of our 40-day challenge, and this week we’re focusing on strength! So, break out the protein powder and let’s dive into some of the best poses for building muscle. Are you ready to feel the burn?
- Chaturanga
Chaturanga, also known as the “yogi push-up,” is a major strength builder in your arms and chest. In this pose, your triceps lower your body, while your shoulders and core engage to keep your body steady and straight. The key to this pose is moving as slowly as possible, keeping as much time under tension and possible. To perform this pose start in a high plank, then move your shoulders just past your wrists and then lower your body to a hover. It’s an amazing full-body pose that challenges the upper body, strengthens your arms, and works your abs too!
- Chair Pose (Utkatasana)
Chair pose might look easy, but it’s a serious lower-body workout! Your thighs, glutes, and calves all get activated as you sink into a deep squat-like position. It’s like a wall-sit without the wall, which means you’ll feel those muscles burn. Plus, your core is engaged to keep your shoulders high and your back muscles help support your spine as you lift through your crown. This intense squat-hold will give you serious gains in your legs, without worrying about the mobility required for a typical squat!
- Yogi Curtsy Squat
Curtsy squats are fantastic for targeting your legs and hips. Also known as a curtsy lunge, your quads, hamstrings, and glutes keep you grounded as you find a deep squat with your front leg. Your back leg will stretch behind or slightly past your grounded heel to keep you stable as you lower your hips. For more intensity, try lifting your back leg and balancing your knee on your grounded calf. This will engage your core and put more pressure on the load-bearing leg. Feel that deep stretch in your hips and that burn in your glutes with this modified squat. Remember, the key is to move slowly! Yoga’s strength building qualities come from time-under-tension. So, when your body is telling you to quit, take it as a sign to move even slower!
- Balancing Postures (Bow Pose, Half Moon, Tree Pose)
Balancing poses are perfect for building strength and stability, especially in your core. In Bow Pose, your back muscles are activated to help you lift your chest and legs off the ground. Half Moon and Tree Pose challenge your balance and engage your standing leg, especially the muscles around your hips and thighs. Your core is working overtime in these poses to help you stay steady, and your shoulders and arms are engaged to keep you aligned. To take your gains to another level, try adding a squat into your standing leg as you hold these poses!
- Crow Pose (Bakasana)
Crow pose is a fantastic arm balance that fires into your arms and core. Your hips and legs work to help lift your body off the ground, making crow pose a full-body strength booster. Focusing on stabilizing yourself with your core. It takes some time to figure out, but it’ll pay off with increased arm and core power!
- Warrior Flows (Warrior 1, Warrior 2, Warrior 3)
Warrior poses are classics for building total-body strength. The deep lunge in these poses will build leg and knee strength. Warrior 1 and Warrior 2 focus on your legs while challenging your endurance. The balance required for Warrior 3 works your core, glutes, quads and hamstrings, especially your standing leg. These poses are all about precision and endurance, helping you build a strong and stable foundation. Flow between these poses a few times and then try to tell me yoga doesn’t build strength!
If you’re looking for a low-impact way to build strength and endurance, these common poses are featured in nearly every yoga sequence! If you’re ready to take your strength to the next level, come join us at Hollywood Market Yoga for some hot classes that will bring the intensity to the next level! Whether you’re starting your yoga journey or you’re a seasoned pro, these poses will make you feel stronger every day. Let’s crush our goals together—one chaturanga at a time!
For the 3rd week of our 30 Classes in 40 Days we are focusing on strength. I challenge you to push yourself! Focus on form and depth, really honing on the yoga principle to flex through every muscle and you flow. Don’t let any voice creep in telling you that you are not strong enough, because I promise YOU ARE! After this week we move on to Recovery so push this week to reap the rewards next week!
Whether you are participating in Hollywood Market Yoga’s 40-Day Challenge or practicing somewhere else, combining intentions and journaling can be a powerful manifestation tool to bring us closer to our desired path. As you consider the role strength plays in your practice, I highly recommend you do some journaling for a deeper look into your own psyche. Here are some great journaling prompts about strength:
When am I most strong?
When my strength falters, where does my mind go?
Reflect on a moment of resilience and how you persevered.
What are my greatest strengths?
Who in my life gives me strength when I feel weak? Who do I give strength to in their hardest moments?
These prompts, combined with consistent practice and intention setting, will keep your mind and body connected on the mat as one flowing being. But don’t just take my word for it! Try out a class at Hollywood Market Yoga today!
Is this the first you’re hearing of our New Year – New Energy Yoga Challenge? Learn more about a collection of like minded yogis who encourage each other through consistent practice here!