5 Best Yoga Poses For Strength-Building…

5 Best Yoga Poses For Strength-Building

5 Best Yoga Poses for Strength-Building

In today’s life, we all have so many works, struggle, traveling or more things to do. We all are so busy in our lives so that, we don’t have time to spend with our families, to take care of our health. Without taking any proper rest, we continuously perform one of any task that makes our body strength low.

Every person wants to be fit, healthy & a happy human being. In today’s life, it’s difficult to maintain our body & health fit from the anxiety of works or the junk foods we eat outside.

But, ‘Yoga’ made it easy with different strength-building poses or asanas. We all know that yoga has the power to heal us physically or mentally.

Yoga has defined different poses that help us build our body strength. We have discussed some of the best yoga poses that will help us improve our inner and outer strength of the body. Practicing yoga asana or posture once or twice on a day makes our body calm, stress-free & also increases our inner strength.

Yoga best 5 strength-building poses are

1). Chair Pose (Utkatasana)

This Pose is known as ‘Chair Pose’ or ‘Utkatasana’ because in this pose we try to sit on an imaginary chair. We all know that it is very easy to sit on a real chair. But if we have to sit on an imaginary chair, then it could challenge us.

Chair Pose is a powerful Pose that strengthens the muscles of our thighs & feet. It also tones our core muscles & increases ankle mobility.

Here are the instructions to perform Chair Pose

  • Stand on the mat & try to sit on an imaginary chair by making your feet together.
  • Make your pressure from your feet to your knee.
  • Raise your arms straight upwards above your head.
  • Hold this position for 5-6 breaths or as much you can.
  • Slowly release this position & come back in the standing position.

2). Boat Pose (Navasana)

Navasana is one of the greatest asanas to strengthening our abdominal. It also strengthens our vertebral columns, back muscles & hip flexors.

While practicing Boat Pose, we should try to focus on straightening the position of our back. Instead of straightening our legs higher, we should keep our knees & waist straight.

How to perform Boat Pose

  • Raise your legs straight upwards if you can or else you can bend your knee by keeping it above the mat.
  • Keep your arms straight forward towards your toes.
  • Make sure your back should also be straight.
  • Breathe normally, feel the pressure in your stomach area.
  • Hold this Pose for a few seconds, after that slowly release the Pose.

3). Plank Pose (Kumbhakasana)

Plank Pose helps us in strengthening our abdominal muscles, wrists, spine, arms, the lower back & the shoulders. It tones our abs too.

Plank postures prepare the arms for more arm balancing poses such as a side plank pose, wheel pose, and forearms plank pose. While performing a plank, the whole weight puts on our arms & toes by lifting the whole body above from the floor.

How to do Plank Pose

  • Lie on the mat by making your palms touch on the mat below your shoulder.
  • Slowly lift your body up from the mat, putting all your pressure or weight on your palms & toes.
  • Make sure while lifting the body, your spine, hips, and legs should be straight.
  • Your hip should also be in alignment; it neither be too high nor too low.
  • Try to hold this position for a minute, but if you are having trouble, then you can start from 20 to 30 seconds. It will increase manually.
  • After holding, slowly release this pose & get back in the lying position.

4). Cobra Pose (Bhujangasana)

Gentle backbend practice is known as Cobra Pose, it warms & strengthens our spine, shoulders & abdomen. It also stretches the chest & the lungs areas of our body.

  • Cobra Pose has two positions. One is low cobra- where belly touched the mat & another is high cobra-where belly is stretched up from the mat. It prepares the back for more backbends postures.
  • How to perform Cobra Pose-
  • Lie with your belly on the mat; your palms should be on the mat below your shoulders. Your forehead also is on the mat.
  • Put your legs together & make your toes touch on the mat.
  • Pull all your pressures on your back, not on your palms, start raising up your chest, head & shoulder from the mat. Until your arms do not get straight.
  • Breathe slowly & be in this position for 30-40 seconds, or as you can.
  • Rest your body back on the mat by releasing your back pressure, chest, head & shoulder.

5). Tree Pose (Vrikshasana)

Tree Pose is the standing pose for strengthening the spine, back, ankles & legs. It improves our sense of balance & concentration. It also helps in stretching our inner thighs, shoulders & chest.

Tree Pose should not be practiced by those people who are suffering from low or high blood pressure, migraine & insomnia. Low or high blood pressure people may

practice this pose but without raising their hands up. Instead of doing this, they can hold their hands in front of their hearts like a prayer.

Steps for Tree Pose

  • Stand straight on the mat with your legs together & hands straight touch your body.
  • Put all the pressure or weight on your right leg, bend your left leg knee & keep it on your right thigh. You can place it with the help of your hands.
  • Try to maintain the balance, keep your hands together in front of your heart. This prayer hand helps you to control the balance.
  • Now, slowly raise your hands up above the head without distracting your balance.
  • Concentrate on your balance & hold this position as much as you can.
  • Breathe normally & start release the position back in the standing position.
  • You can again practice this pose by changing your leg pressure.


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