Yoga is a physical, mental, and spiritual practice that originated in ancient India.
It involves a series of postures, or asanas, designed to improve flexibility, strength, balance, and relaxation. In this guide, we’ll try to explore some yoga poses that can help you build strength and flexibility in your body.
Before we begin, it’s important to note that yoga is not just about physical fitness. It is also a practice of mindfulness and self-awareness. When you practice yoga, try to focus on your breath, be present in the moment, and listen to your body.
Remember that every body is different, and what feels good for one person may not feel good for another. Always practice within your own limitations and seek the guidance of a qualified yoga teacher if you’re new to the practice.
Downward-Facing Dog (Adho Mukha Svanasana)
Downward-Facing Dog is a classic yoga pose that is great for building strength and flexibility in your arms, shoulders, legs, and back. It also helps to stretch your hamstrings, calves, and spine.
To do Downward-Facing Dog, start on your hands and knees with your wrists under your shoulders and your knees under your hips. Spread your fingers wide and press down into your hands, tucking your toes under and lifting your hips up and back. Your body should form an inverted V-shape with your head and neck relaxed between your arms. Hold the pose for several deep breaths, then release.
Warrior I (Virabhadrasana I)
Warrior I is a standing pose that is great for building strength in your legs, hips, and core. It also helps to improve flexibility in your hips and spine.
To do Warrior I, start in a standing position with your feet hip-distance apart. Step your left foot back about 3-4 feet, turning it out at a 45-degree angle. Bend your right knee so that it is directly over your ankle, and reach your arms up overhead. Square your hips to the front of the mat, keeping your left heel lifted. Hold the pose for several deep breaths, then release and switch sides.
Plank Pose (Phalakasana)
Plank Pose is a simple but effective pose for building strength in your core, arms, and shoulders. It also helps to improve your posture and balance.
To do Plank Pose, start on your hands and knees with your wrists under your shoulders and your knees under your hips. Step your feet back one at a time, straightening your legs and coming into a high push-up position. Your body should form a straight line from your head to your heels. Engage your core and hold the pose for several deep breaths, then release.
Bridge Pose (Setu Bandha Sarvangasana)
Bridge Pose is a gentle backbend that is great for building strength in your legs, glutes, and back. It also helps to stretch your chest, neck, and spine.
To do Bridge Pose, lie on your back with your knees bent and your feet hip-distance apart. Press down into your feet and lift your hips up towards the ceiling, interlacing your hands behind your back and pressing your arms down into the mat. Hold the pose for several deep breaths, then release.
Tree Pose (Vrikshasana)
Tree Pose is a balancing pose that is great for building strength in your legs and core. It also helps to improve your posture and balance.
To do Tree Pose, start in a standing position with your feet hip-distance apart. Shift your weight onto your left foot and lift your right foot, placing the sole of your right foot on the inside of your left thigh, as high up as you can comfortably go. Your toes should be pointing downward, and your right knee should be pointing out to the side.
Press your right foot into your left thigh and bring your hands together in prayer position in front of your chest. As you balance on your left foot, engage your core and lengthen through your spine. If you feel stable, you can raise your arms overhead, keeping your palms facing each other.
Hold this pose for five to ten breaths, then release and repeat on the opposite side.
Chair Pose (Utkatasana)
Chair Pose is a great yoga pose for building strength and stability in your legs, while also improving flexibility in your hips and spine.
To do Chair Pose, begin standing with your feet hip-distance apart. Inhale as you raise your arms overhead, keeping your palms facing each other. As you exhale, bend your knees and lower your hips as if you were sitting back into an imaginary chair. Keep your weight in your heels and your knees pointing out over your toes.
Engage your core muscles and lengthen through your spine as you hold this pose for five to ten breaths. Then, straighten your legs and release.
Cobra Pose (Bhujangasana)
Cobra Pose is a great yoga pose for building strength and flexibility in your back, while also stretching your chest and shoulders.
To do Cobra Pose, lie on your stomach with your hands under your shoulders and your elbows close to your sides. As you inhale, press into your hands and lift your chest and head off the ground. Keep your elbows close to your sides and your shoulders down and back.
Hold this pose for five to ten breaths, then release and repeat.
Downward-Facing Dog (Adho Mukha Svanasana)
Downward-Facing Dog is one of the most well-known yoga poses, and for good reason. It is a powerful pose for building strength in your arms, shoulders, and core, while also improving flexibility in your hamstrings and calves.
To do Downward-Facing Dog, start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. As you exhale, lift your hips up and back, straightening your arms and legs. Your body should form an inverted V-shape.
Press your hands and feet firmly into the ground, and engage your core muscles to lengthen through your spine. Hold this pose for five to ten breaths, or longer if you can.