Strengthening Yoga Poses

Yes, you can do difficult things.

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.

And you'll still have 1,430 minutes left in the day.

A modification of Plank Pose, Forearm Plank strengthens and tones the core, thighs, and arms.

This challenging posture is so much more than just a cool shape.

Purvottanasana counteracts the effects of Chaturanga by stretching the pectoralis major, pectoralis minor, and anterior deltoids.

Open wide into Prasarita Padottanasana to increase flexibility by leaps and bounds.

Named for a legendary warrior, Virabhadrasana 2 strengthens your quads, shoulders, and core—not to mention your stamina and inner resolve.

Trade in your gym workouts for these postures, which shape stronger legs, arms, and core.

Adho Mukha Vrksasana boosts energy and confidence, and can literally give you a new perspective on life.

A standing posture centered around balance, Virabhadrasana III will strengthen your legs, ankles, and core.

One of yoga's most widely recognized poses, Adho Mukha Svanasana strengthens the core and improves circulation, while providing a delicious, full-body stretch.

When's the last time you reminded yourself that you can do difficult things?

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 is a quintessential standing pose that stretches and strengthens the whole body.

Utkatasana powerfully strengthens the muscles of the arms and legs, but it also stimulates the diaphragm and heart.

Find length in your side body, from your heel to your fingertips with Extended Side Angle Pose.

Suddenly, your practice just became a lot stronger (literally).

The hair might steal the show in this scroll-stopping posture, but hidden underneath is the demanding—and rewarding—One-Armed Handstand.

Virabhadrasana 1 is a foundational yoga pose that balances flexibility and strength in true warrior fashion.

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.

As a counterpose to Utthita Trikonasana and preparation for seated forward bends and twists, this pose is key to a skilled practice.

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.

This revolved variation of Utthita Parsvakonasana requires a lot of flexibility to twist so deeply and ground the back heel.

Nurture your love-hate relationship with Plank Pose. A beginner's best friend, it's the perfect precursor to more challenging arm balances.

Up your creativity and flexibility by practicing with a 6-foot-tall bendable stick from a company called Stick Mobility.

Try this yoga sequence to prepare your body for the pistol squat.

Build endurance as you move step by step into Mayurasana.

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.

Strengthen your arms and shoulders, fire up your core, and bring levity to your practice as you move step by step into Tolasana.

If you're looking to get in shape, Kiersten Mooney proposes the need for speed. And her yoga research backs it up.

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.

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.

Balancing forces is particularly crucial when it comes to addressing the feeling of “tightness” many of us have in our hips.

To work on activating the muscles of the hips to find more balance, try this sequence.

The benefits of chair pose are endless. It strengthens the muscles in your thighs and feet, tones your core muscles, and increases ankle mobility.

Our expert weighs in on weight training, and whether or not it'll give you the extra push you need in your practice.

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.

Yoga teacher Natasha Rizopoulos shares her instructions to achieve this foundational pose. Plus, reap the benefits and avoid these mistakes.

For best results in the forward bend Parsvottanasana, use the alignment principles of backbends.

Boost energy by strengthening and lengthening the side body in Utthita Parsvakonasana.

Learn to embrace the opposing actions of Virabhadrasana I.

Build the power and foundation you need to transition between poses.

Find balance between strength and flexibility in Adho Mukha Svanasana.

Not many yogis call Utkatasana their fave, but putting in the work on the regular will reap real results.

Quiet your mind to start hearing to the conversation happening in your body in Warrior I.

Twister, anyone? The pose that ties you up in knots also loosens up your mind, as you ride the wave of wobble.

Sure, a crunch works your abs, but Boat Pose? It can build strength all the way to the core of your very being.

The best preparation for a big backbend is a baby one. Locust Pose works the actions and strength needed for bigger bends.

Stick with challenging poses to build your muscles and your confidence.

Learning the fundamentals of this key yoga pose sets a strong foundation for the rest of your practice.

Prepare for inversions by strengthening your arms and core in Dolphin Pose.

One of yoga's most versatile backbends, Bridge Pose can fire you up or cool you down depending on what you need.

This dynamic sequence builds strength and calm from the inside out.

The perfect microcosm of yoga, Downward-Facing Dog Pose can change your entire practice—maybe even life.

"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.

Richard Rosen tells the story of Virabhadra and how you can use Warrior II to improve balance and build strength.

Give your feet just a little attention, and your whole body will feel better.

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 strengthens the core, arms, and legs, while also nicely opening the shoulders.

Work your way up to Downward-Facing Dog with these prep poses—then master the full expression of the pose.

You may know Pincha Mayurasana or Feathered Peacock Pose by one of its common aliases: Forearm or Elbow Balance.

When life has you dying to curl up into Child's Pose, try empowering Boat Pose instead to recharge your spirit.

An eye opener, Parsvottanasana can shine light on easy-to-overlook truths.

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.

After making alignment adjustments in Warrior I, let go and feel the wholesome integration of your entire body.

Salabhasana or Locust Pose effectively preps beginners for deeper backbends, strengthening the back of the torso, legs, and arms.

Need an energy boost? Urdhva Dhanurasana can help—and strengthen your arms, legs, abdomen, and spine in the process.

Let Warrior II teach you how to bring more wisdom, courage, and unwavering focus into every action.

Not just for beginners, Extended Triangle Pose can unlock tension in your legs, hips, and spine.

This is no easy chair. Sit back and power up in Chair Pose.

Learn how to do Downward-Facing Dog Pose properly for the ultimate full-body stretch.

Mastering the actions of Urdhva Hastasana can help you move into more advanced poses.