Strengthening Yoga Poses
Work and tone your entire body with strengthening yoga poses like Chair Pose, Warrior I Pose and Extended Side Angle Pose.
Latest in Strengthening Yoga Poses
3 Ways to Strengthen Your Entire Body With Forearm Plank
Yes, you can do difficult things.
4 Strength-Building Yoga Poses for Beginners
Building strength isn't as hard as you think. It just takes practice—and these beginner-friendly poses and instructions for how to take them further.
This 10-Minute Yoga Practice Will Build Strength in Your Body & Mind
And you'll still have 1,430 minutes left in the day.
Forearm Plank | Dolphin Plank Pose
A modification of Plank Pose, Forearm Plank strengthens and tones the core, thighs, and arms.
How to Do Eight-Angle Pose (Correctly)
This challenging posture is so much more than just a cool shape.
Reverse Plank | Upward Plank Pose
Purvottanasana counteracts the effects of Chaturanga by stretching the pectoralis major, pectoralis minor, and anterior deltoids.
Wide-Legged Standing Forward Bend
Open wide into Prasarita Padottanasana to increase flexibility by leaps and bounds.
Warrior 2 Pose
Named for a legendary warrior, Virabhadrasana 2 strengthens your quads, shoulders, and core—not to mention your stamina and inner resolve.
6 Yoga Poses That Will Tone Your Entire Body
Trade in your gym workouts for these postures, which shape stronger legs, arms, and core.
Handstand
Adho Mukha Vrksasana boosts energy and confidence, and can literally give you a new perspective on life.
Warrior 3 Pose
A standing posture centered around balance, Virabhadrasana III will strengthen your legs, ankles, and core.
Downward-Facing Dog Pose
One of yoga's most widely recognized poses, Adho Mukha Svanasana strengthens the core and improves circulation, while providing a delicious, full-body stretch.
Side Plank Pose
When's the last time you reminded yourself that you can do difficult things?
Four-Limbed Staff Pose | Chaturanga Dandasana
Chaturanga Dandasana is not merely a push-up. This pivotal yoga pose is instrumental—so it's important to practice it properly.
Extended Triangle Pose
Extended Triangle Pose is a quintessential standing pose that stretches and strengthens the whole body.
Chair Pose
Utkatasana powerfully strengthens the muscles of the arms and legs, but it also stimulates the diaphragm and heart.
Extended Side Angle Pose
Find length in your side body, from your heel to your fingertips with Extended Side Angle Pose.
Skip the Gym. These Are the Best Yoga Poses for Strength
Suddenly, your practice just became a lot stronger (literally).
“Hairstand” Is the Latest Viral Yoga Challenge. Here’s How to Do It Safely
The hair might steal the show in this scroll-stopping posture, but hidden underneath is the demanding—and rewarding—One-Armed Handstand.
Warrior 1 Pose
Virabhadrasana 1 is a foundational yoga pose that balances flexibility and strength in true warrior fashion.
Boat Pose
Boat Pose, or Paripurna Navasana, requires you to balance on the tripod of your sitting bones and tailbone to build mental and physical focus, inspiring a full-body awareness.
Revolved Triangle Pose
As a counterpose to Utthita Trikonasana and preparation for seated forward bends and twists, this pose is key to a skilled practice.
Boat Pose Made Easy
You’re not the only one to quietly curse when the teacher cues this pose. Here’s how to strengthen your body so you no longer dread Navasana. We swear.
Revolved Side Angle Pose
This revolved variation of Utthita Parsvakonasana requires a lot of flexibility to twist so deeply and ground the back heel.
Plank Pose
Nurture your love-hate relationship with Plank Pose. A beginner's best friend, it's the perfect precursor to more challenging arm balances.
YJ Tried It: A New Form of Dowel Yoga
Up your creativity and flexibility by practicing with a 6-foot-tall bendable stick from a company called Stick Mobility.
The Pistol Squat, Deconstructed: How to Build the Strength, Flexibility, and Mobility You Need for This Pose
Try this yoga sequence to prepare your body for the pistol squat.
Challenge Pose: Mayurasana
Build endurance as you move step by step into Mayurasana.
The Future of Yoga: 3 Things Modern Postural Yoga Could Do Better
Yoga and Pilates teacher Trina Altman shares why she practices and teaches a lot more than basic asana. Here, three big ways she’d love to see asana practice advance in the near future.
Challenge Pose: Tolasana (Scales Pose)
Strengthen your arms and shoulders, fire up your core, and bring levity to your practice as you move step by step into Tolasana.
The Yoga Practice Makeover Proven to Shed Fat, Build Muscle
If you're looking to get in shape, Kiersten Mooney proposes the need for speed. And her yoga research backs it up.
Not ALL Hips Need Opening: 3 Moves for Hip Stability
When yogis talk hips, it's generally about opening them. But your hips CAN be too open... Learn why balancing strength and flexibility in the hips is so important.
Build Core Strength for Challenge Poses with Bakasana Toe Taps
If you’ve mastered Bakasana and are ready to take your arm balance practice to the next level, try incorporating these Bakasana toe-taps into your routine.
Anatomy 101: Balance Mobility + Stability in Your Hip Joints
Balancing forces is particularly crucial when it comes to addressing the feeling of “tightness” many of us have in our hips.
Anatomy 101: A Hip-Opening + Balancing Sequence
To work on activating the muscles of the hips to find more balance, try this sequence.
Master Chair Pose in 4 Steps
The benefits of chair pose are endless. It strengthens the muscles in your thighs and feet, tones your core muscles, and increases ankle mobility.
Ask the Expert: Weightlifting for Arm Balances and Inversions
Our expert weighs in on weight training, and whether or not it'll give you the extra push you need in your practice.
Prep Poses: Eka Pada Koundinyasana I
Learn to move from your midline, or central axis, in these three poses to prep for the One-Footed Pose dedicated to the Sage Koundinya I.
7 Steps to Master Chaturanga Dandasana
Yoga teacher Natasha Rizopoulos shares her instructions to achieve this foundational pose. Plus, reap the benefits and avoid these mistakes.
Find the Backbend In this Forward Bend
For best results in the forward bend Parsvottanasana, use the alignment principles of backbends.
Whole-Body Wake-Up Call: Extended Side Angle
Boost energy by strengthening and lengthening the side body in Utthita Parsvakonasana.
Face the Internal Conflict of Warrior 1 Head On
Learn to embrace the opposing actions of Virabhadrasana I.
Plank Pose: Your Ticket to Power and Grace
Build the power and foundation you need to transition between poses.
Flex Your Strength in Down Dog
Find balance between strength and flexibility in Adho Mukha Svanasana.
Chair Pose Made Easy
Not many yogis call Utkatasana their fave, but putting in the work on the regular will reap real results.
Warrior I Has a Lot To Say If You Stop & Listen
Quiet your mind to start hearing to the conversation happening in your body in Warrior I.
Twist Up To Unwind: Eagle Pose
Twister, anyone? The pose that ties you up in knots also loosens up your mind, as you ride the wave of wobble.
Strong to Your Core: Full Boat Pose
Sure, a crunch works your abs, but Boat Pose? It can build strength all the way to the core of your very being.
Learn to Backbend Better: Locust Pose
The best preparation for a big backbend is a baby one. Locust Pose works the actions and strength needed for bigger bends.
Hold It Right There: Build Strength + Confidence
Stick with challenging poses to build your muscles and your confidence.
Master an Essential Pose: Extended Triangle
Learning the fundamentals of this key yoga pose sets a strong foundation for the rest of your practice.
Dolphin Pose
Prepare for inversions by strengthening your arms and core in Dolphin Pose.
The Most Versatile Backbend: Bridge Pose
One of yoga's most versatile backbends, Bridge Pose can fire you up or cool you down depending on what you need.
Steadily Build Core Strength for Eight-Angle Pose
This dynamic sequence builds strength and calm from the inside out.
Must-Know Yoga Pose: Downward-Facing Dog
The perfect microcosm of yoga, Downward-Facing Dog Pose can change your entire practice—maybe even life.
More Than a Pushup: Get the Most Out of Chaturanga Dandasana
"Four-Limbed Staff Pose" says it all. This pose becomes much easier when the rest of your body pitches in. Learn how to get the most out of this challenging pose.
Stand Strong in Warrior II Pose
Richard Rosen tells the story of Virabhadra and how you can use Warrior II to improve balance and build strength.
Relieve Pain with Yoga for Foot Care
Give your feet just a little attention, and your whole body will feel better.
Malasana (Garland Pose or Squat)
An excellent facilitator of good pelvic floor health, Garland Pose, called Malasana in Sanskrit, stretches the ankles, groins, and back while stimulating proper digestion. No worries if your heels don't reach the floor—simply rest them on a folded blanket.
Dolphin Pose
Dolphin Pose strengthens the core, arms, and legs, while also nicely opening the shoulders.
How to Do Downward-Facing Dog if You’re a Beginner
Work your way up to Downward-Facing Dog with these prep poses—then master the full expression of the pose.
Feathered Peacock Pose | Forearm Balance
You may know Pincha Mayurasana or Feathered Peacock Pose by one of its common aliases: Forearm or Elbow Balance.
Live Big, Get Bold: Boat Pose
When life has you dying to curl up into Child's Pose, try empowering Boat Pose instead to recharge your spirit.
Work Awareness in This Intense Forward Bend
An eye opener, Parsvottanasana can shine light on easy-to-overlook truths.
Rope Pose
In this challenging version of a twist, your arms wrap around your legs so your hands can clasp behind the back, almost like a lasso or a snare.
Feel Whole in Warrior I
After making alignment adjustments in Warrior I, let go and feel the wholesome integration of your entire body.
Locust Pose
Salabhasana or Locust Pose effectively preps beginners for deeper backbends, strengthening the back of the torso, legs, and arms.
Wheel Pose | Upward-Facing Bow Pose
Need an energy boost? Urdhva Dhanurasana can help—and strengthen your arms, legs, abdomen, and spine in the process.
Tap the Wisdom of the Warrior
Let Warrior II teach you how to bring more wisdom, courage, and unwavering focus into every action.
Stretch and Fly in Extended Triangle
Not just for beginners, Extended Triangle Pose can unlock tension in your legs, hips, and spine.
Find Your Seat of Power: Chair Pose
This is no easy chair. Sit back and power up in Chair Pose.
Find Full-Body Joy in Downward-Facing Dog Pose
Learn how to do Downward-Facing Dog Pose properly for the ultimate full-body stretch.
Honor the Complexity of the Simplest Stretch: Upward Salute
Mastering the actions of Urdhva Hastasana can help you move into more advanced poses.