11 Yoga Poses That Build Total-Body Strength


Here are the top 11 strength building yoga poses that can help you build muscles and become strong.

1) Virabhadrasana I

Targets:
Thighs, calves, abdomen, chest, shoulders, and back.
Level: 
Beginner
Virabhadrasana I
also known as Warrior 1 Pose, is included in Surya Namaskar. This pose is done after doing Hasta-Padasana. The pose is the first of the three warrior variations. It is aptly named ‘warrior’ as it strengthens the body physically as well as spiritually to battle with the ills of the body. It strengthens the legs, arms and core; opens up the chest; and works on the back. The pose is also known to have a good effect on the groin area.

Yoga_WarriorI_01

 

  • Stand in Tadasana with your abs tight and shoulders back.
  • Step back with your right feet as wide as you can.
  • Bend your left knee at 90 degrees in such a way that your thigh is parallel to the ground.
  • Lift your arms straight in the air and try to reach the sky with your fingers. You can also fold your hands in Anjali mudra.
  • Balance and stretch your legs. Open up your chest by bending backward a little.
  • Hold the pose for 30 seconds. Repeat with the other leg.

2) Vrikshasana

Targets:
thighs, calves, ankles, core, chest, spine.
Level:
Beginner
Vrikshasana
also known as the Tree Pose, is considered as one of the easiest yoga strength exercises. The pose is a balancing pose, which also strengthens the legs and tightens the abs. Improving the posture, it also helps in realignment of the spine.

Tree-Pose

 

  • Start in Tadasana, ABS tight, shoulders back, spine straight, and bellybutton sucked in.
  • Shift your weight on your left foot. Keep it firmly pressed on the ground.
  • Slowly lift your right leg up and bend the knee. Now press the sole of your right foot to the inner thigh of your left leg.
  • Balance your weight on your left leg.
  • Stretch your arms overhead and try to reach the sky.
  • To make the pose more challenging, close your eyes. Heightening the sense of unbalance, it will make the balance more intense.