Strengthening Yoga Poses

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.