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    Yoga Journal Yoga Poses Poses by Type

    Yoga Poses for Strength

    Work and tone your entire body with yoga poses for strength, like Chair Pose, Warrior I Pose, and Extended Side Angle Pose.

    • Arm Balance Yoga Poses
    • Balancing Yoga Poses
    • Binding Yoga Poses
    • Chest-Opening Yoga Poses
    • Forward Bend Yoga Poses
    • Core Yoga Poses
    • Hip-Opening Yoga Poses
    • Inversion Yoga Poses
    • Restorative Yoga Poses
    • Seated Yoga Poses
    • Standing Yoga Poses
    • Yoga Poses for Strength
    • Twisting Yoga Poses
    • Backbend Yoga Poses
    More
      Core Yoga Poses

      Boat Pose

      YJ Editors
      Beginner Yoga Poses

      Chair Pose

      Arm Balance Yoga Poses

      Forearm Plank | Dolphin Plank Pose

      YJ Editors
      Core Yoga Poses

      Dolphin Pose

      YJ Editors
      Beginner Yoga Poses

      Extended Side Angle Pose

      YJ Editors
      Poses by Type

      Extended Triangle Pose

      YJ Editors
      Inversion Yoga Poses

      Feathered Peacock Pose | Forearm Balance

      Arm Balance Yoga Poses

      Four-Limbed Staff Pose | Chaturanga Dandasana

      YJ Editors
      Beginner Yoga Poses

      Malasana (Garland Pose or Squat)

      YJ Editors
      Balancing Yoga Poses

      Handstand

      YJ Editors
      Backbend Yoga Poses

      Locust Pose

      YJ Editors
      Binding Yoga Poses

      Rope Pose

      YJ Editors
      Arm Balance Yoga Poses

      Plank Pose

      YJ Editors
      Poses by Type

      Revolved Side Angle Pose

      Poses by Type

      Revolved Triangle Pose

      Arm Balance Yoga Poses

      Side Plank Pose

      YJ Editors
      Backbend Yoga Poses

      Wheel Pose | Upward-Facing Bow Pose

      YJ Editors
      Hand Yoga Poses for Your Fingers, Palms, and Wrists

      Reverse Plank | Upward Plank Pose

      YJ Editors
      Beginner Yoga Poses

      Warrior 1 Pose

      YJ Editors
      Beginner Yoga Poses

      Warrior 2 Pose

      YJ Editors
      Balancing Yoga Poses

      Warrior 3 Pose

      YJ Editors
      Beginner Yoga Poses

      Wide-Legged Standing Forward Bend

      YJ Editors

      Latest in Yoga Poses for Strength

      Poses by Type

      3 Ways to Strengthen Your Entire Body With Forearm Plank

      Yes, you can do difficult things.

      Bria Tavakoli
      Published Aug 18, 2023
      Ashtanga Yoga Sequences

      4 Strength-Building Yoga Poses for Beginners (or Anyone)

      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.

      Kino MacGregor
      Updated May 16, 2024
      Vinyasa Yoga

      This 10-Minute Yoga Practice Will Build Strength in Your Body & Mind

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

      Miriam Indries
      Updated Apr 4, 2024
      Arm Balance Yoga Poses

      Forearm Plank | Dolphin Plank Pose

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

      YJ Editors
      Updated Mar 24, 2025
      Arm Balance Yoga Poses

      How to Do Eight-Angle Pose (Correctly)

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

      Adam Husler
      Published Jan 25, 2022
      Hand Yoga Poses for Your Fingers, Palms, and Wrists

      Reverse Plank | Upward Plank Pose

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

      YJ Editors
      Updated Mar 22, 2025
      Beginner Yoga Poses

      Wide-Legged Standing Forward Bend

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

      YJ Editors
      Updated Feb 25, 2025
      Beginner Yoga Poses

      Warrior 2 Pose

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

      YJ Editors
      Updated Feb 25, 2025
      Shoulder-Opening Yoga Poses

      6 Yoga Poses That Will Tone Your Entire Body

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

      Kyle Houseworth
      Updated Oct 29, 2024
      Balancing Yoga Poses

      Handstand

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

      YJ Editors
      Updated Mar 14, 2025
      Balancing Yoga Poses

      Warrior 3 Pose

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

      YJ Editors
      Updated Feb 28, 2025
      Forward Bend Yoga Poses

      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.

      YJ Editors
      Updated Feb 25, 2025
      Arm Balance Yoga Poses

      Side Plank Pose

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

      YJ Editors
      Updated Mar 21, 2025
      Arm Balance Yoga Poses

      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.

      YJ Editors
      Updated Mar 21, 2025
      Poses by Type

      Extended Triangle Pose

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

      YJ Editors
      Updated Feb 25, 2025
      Beginner Yoga Poses

      Chair Pose

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

      Updated Feb 25, 2025
      Beginner Yoga Poses

      Extended Side Angle Pose

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

      YJ Editors
      Updated Mar 22, 2025
      Yoga Poses

      Skip the Gym. These Are the Best Yoga Poses for Strength.

      Your practice just became a lot stronger. (Literally.)

      Ellen O'Brien
      Updated Oct 28, 2024
      Arm Balance Yoga Poses

      “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.

      Abbie Mood
      Published Oct 28, 2021
      Beginner Yoga Poses

      Warrior 1 Pose

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

      YJ Editors
      Updated Feb 25, 2025
      Core Yoga Poses

      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.

      YJ Editors
      Updated Mar 21, 2025
      Poses by Type

      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.

      Updated Mar 22, 2025
      Core Yoga Poses

      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.

      Trina Altman
      Published Oct 11, 2021
      Poses by Type

      Revolved Side Angle Pose

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

      Updated Mar 24, 2025
      Arm Balance Yoga Poses

      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 Editors
      Updated Mar 21, 2025
      Gear, Apparel, & Beauty

      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.

      Kyle Houseworth
      Published Jan 8, 2020
      Yoga Poses for Strength

      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.

      Kristin Calabria
      Updated Jan 20, 2025
      Yoga Poses for Strength

      Challenge Pose: Mayurasana

      Build endurance as you move step by step into Mayurasana.

      David Swenson
      Updated Jan 20, 2025
      Poses by Type

      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.

      Trina Altman
      Updated Jan 20, 2025
      Arm Balance Yoga Poses

      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.

      YJ Editor
      Updated Jan 20, 2025
      Poses by Type

      Not All Hips Need to Be More Flexible. Here Are 3 Ways to Build Strength.

      Hip openers aren’t always the answer.

      Alice Louise Blunden
      Updated Jul 3, 2024
      Arm Balance Yoga Poses

      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.

      Liz Arch
      Published Oct 13, 2016
      Poses by Type

      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.

      Ray Long, MD
      Updated Jan 20, 2025
      Poses by Type

      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.

      Robyn Capobianco
      Updated Jan 9, 2025
      Ayurveda

      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.

      YJ Editors
      Published Nov 10, 2014
      Arm Balance Yoga Poses

      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.

      YJ Editors
      Published Oct 9, 2014
      Arm Balance Yoga Poses

      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.

      Natasha Rizopoulos
      Updated Jun 12, 2025
      Beginner Yoga How-To

      Find the Backbend In this Forward Bend

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

      Natasha Rizopoulos
      Updated Jan 20, 2025
      Beginner Yoga How-To

      Whole-Body Wake-Up Call: Extended Side Angle

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

      Nikki Costello
      Published Jul 24, 2013
      Beginner Yoga How-To

      Face the Internal Conflict of Warrior 1 Head On

      Learn to embrace the opposing actions of Virabhadrasana I.

      Annie Carpenter
      Published Jan 9, 2013
      Beginner Yoga How-To

      Plank Pose: Your Ticket to Power and Grace

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

      Annie Carpenter
      Updated Jan 20, 2025
      Beginner Yoga How-To

      Flex Your Strength in Down Dog

      Find balance between strength and flexibility in Adho Mukha Svanasana.

      Annie Carpenter
      Published Jul 26, 2012
      Beginner Yoga How-To

      Chair Pose Made Easy

      Seriously.

      Annie Carpenter
      Updated Dec 6, 2024
      Beginner Yoga How-To

      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.

      Cyndi Lee
      Updated Jan 20, 2025
      Balance

      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.

      Cyndi Lee
      Updated Jan 9, 2025
      Backbend Yoga Poses

      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.

      Marla Apt
      Updated Jan 14, 2025
      Foundations

      Hold It Right There: Build Strength + Confidence

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

      Diane Anderson
      sequence by Patricia Walden
      Published Oct 9, 2009
      Beginner Yoga How-To

      Master an Essential Pose: Extended Triangle

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

      Marla Apt
      Published Sep 18, 2009
      Beginner Yoga How-To

      Dolphin Pose

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

      Natasha Rizopoulos
      Updated Jan 20, 2025
      Backbend Yoga Poses

      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.

      Natasha Rizopoulos
      Updated Jan 20, 2025
      Arm Balance Yoga Poses

      Steadily Build Core Strength for Eight-Angle Pose

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

      Elizabeth Winter
      Lisa Black
      Updated Jan 14, 2025
      Beginner Yoga How-To

      Must-Know Yoga Pose: Downward-Facing Dog

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

      Natasha Rizopoulos
      Updated Jan 20, 2025
      Beginner Yoga How-To

      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.

      Natasha Rizopoulos
      Updated Jan 20, 2025
      Beginner Yoga How-To

      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.

      Richard Rosen
      Published Feb 21, 2008
      Ayurveda

      Relieve Pain with Yoga for Foot Care

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

      Melanie Haiken
      Updated Jan 20, 2025
      Beginner Yoga Poses

      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.

      YJ Editors
      Updated Mar 21, 2025
      Core Yoga Poses

      Dolphin Pose

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

      YJ Editors
      Updated Mar 26, 2025
      Beginner Yoga How-To

      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.

      Jason Crandell
      Published Aug 28, 2007
      Inversion Yoga Poses

      Feathered Peacock Pose | Forearm Balance

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

      Updated Feb 28, 2025
      Beginner Yoga How-To

      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.

      Claudia Cummins
      Updated Jan 9, 2025
      Balance

      Work Awareness in This Intense Forward Bend

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

      Claudia Cummins
      Updated Jan 9, 2025
      Binding Yoga Poses

      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.

      YJ Editors
      Updated Mar 27, 2025
      Beginner Yoga How-To

      Feel Whole in Warrior I

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

      Claudia Cummins
      Published Aug 28, 2007
      Backbend Yoga Poses

      Locust Pose

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

      YJ Editors
      Updated Feb 27, 2025
      Backbend Yoga Poses

      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.

      YJ Editors
      Updated Mar 22, 2025
      Beginner Yoga How-To

      Find Your Seat of Power: Chair Pose

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

      Shiva Rea
      Updated Jan 20, 2025
      Beginner Yoga How-To

      Find Full-Body Joy in Downward-Facing Dog Pose

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

      Shiva Rea
      Updated Jan 9, 2025
      Beginner Yoga How-To

      Tap the Wisdom of the Warrior

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

      Shiva Rea
      Updated Jan 20, 2025
      Beginner Yoga How-To

      Stretch and Fly in Extended Triangle

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

      Denise Benitez
      Updated Jan 14, 2025
      Beginner Yoga How-To

      Honor the Complexity of the Simplest Stretch: Upward Salute

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

      Peter Sterios
      Updated Jan 14, 2025

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