3 Strengthening Yoga Poses to Try Now


Everyone’s yoga practice is different. Some of us prefer a more gentle exercise, while others tend to lean towards the more popular and energetic classes, such as vinyasa. While vinyasa is a great workout, it seldom isolates any muscles, due to its often fast-paced flow. The key to really strengthening through yoga is locking down a few strength postures and holding them for an extended amount of time.

If you’re interested in strengthening your body through yoga, become skilled at these three asanas and watch your body evolve.

Boat Pose (Paripurna Navasana)

This asana is known for strengthening both the hips and the abdominals. Boat pose really reminds you just how strong your abs can be. This posture is most effective when built up to slowly. Begin by holding the pose for 30 seconds to one minute, then for one minute to three minutes, and finally, three minutes to five minutes. You will certainly feel the burn here. 


Downward-Facing Dog (Adho Mukha Svanasana)

There’s a reason why downward-facing dog pose is known as the quintessential yoga pose; it has plenty of benefits, including strengthening. Go deep into your next down-facing dog pose and stay there for about 3 minutes, remembering to breathe. After a few moments, you’ll see just how challenging this well-known asana can be.

Extended Side Angle (Utthita Parsvakonasana)

An asana that's primarily known for its strengthening abilities, extended side angle is a great pose to have in your toolbox. Two of the best benefits of this asana are stronger legs, knees, and ankles and increased stamina. Remaining in Extended Side Angle for a long period of time will be tough, yet rewarding. Try to hold it for a maximum of 3 minutes.

No matter what style of yoga serves you best, practicing strengthening poses is beneficial for almost any body type. It’s important to keep in mind that these poses, just like every other pose in yoga, will never be perfected. The key is progress rather than perfection. They might feel uncomfortable at first, but if you stick to your regimen, you will feel the benefits in your body. Aside from the physical benefits of these postures, there are mental benefits too. After all, what feels better than setting your mind to a goal, dedicating yourself to it, and then finally achieving it?

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