11 Yoga Poses That Build Total-Body Strength


3) Malasana

Targets:
legs, buttocks
Level:
Beginner
Malasana
or Garland Pose, can also be called a deep squat. It helps in strengthening the legs and effects all the muscles in the legs. It also tightens and strengthens the glutes.

malasana

 

  • Start in Tadasana with your feet as close as possible.
  • Now squat deeply to the floor. Squat as deep as you can. Keep your heels pressed into the floor.
  • Split your thigh wide in such a way that your knees should touch the sides of your torso.
  • Fold your hands together in Anjali mudra and press your elbows together between your split knees.
  • Hold the pose for 30 seconds and then return to Tadasana.
  • This is a beginner pose, but people whose Hamstrings are not flexible enough and those who can’t squat deep with their heels pressed into the ground can put a folded mat under their heels. If you do the full squat, do as deep as you can and then try pushing deeper.

4) Ardha-Chandrasana

Targets:
Core, ankles, thighs, buttocks, calves, spine, obliques and arms.
Level:
Beginner
Ardha-Chandrasana
also known as Half-Moon Pose, is usually done after Uttitha-Trikonasana. But it can also be done separately. The pose strengthens legs and core. It is good for groin, chest and hip flexors.

ardha-chandrasana

 

  • Start Tadasana with your abs tight and shoulders rolled back.
  • Jump to a wider stance with your feet more than shoulder-width apart.
  • Turn your left foot 90 degrees to the right while keeping your torso and right foot straight forward.
  • Lift your arms in a straight line by your sides and parallel to the floor.
  • Now press your left foot firmly to the ground and bending to your left side, press your right palm to the floor before your left foot.
  • Keep your arms in a straight line, so that after bending, your right arm will be stretched straight in the air.
  • Now lift your right leg, so that it is perpendicular to your left leg.