9 Effective Yoga Poses To Build Your Strength


Whether you’re 5 or 80, whether you’re fit or fat, yoga is for everybody. You need to break free of all the apprehensions, leave behind all the myths and embrace the practice. Your journey through yoga is only going to bring you relaxation and joy.

Research has proven that a regular yoga practice can significantly improve your physical, mental, and spiritual health, include flexibility, fitness, balance, muscular strength, and spinal mobility. Some effective poses that will work incredibly well for everybody, from a beginner to a expert.

1. Tree Pose (Vriksasana)

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The Tree Pose strengthens the spine for them improves both poise and balance. Practicing these pose too aids neuromuscular coordination. Although this asana is more of a balancing pose, them aligns the body and prepares it as hardships. Eventually, with practice, flexibility and immunity is improved.

Begin with your feet together, and then slowly lift your left knee up, grab them, place the left foot on your inner upper thigh or inner lower calf and lift your arms up to the sky, palms together. Hold for 8-10 breaths, and then switch sides.

2. Warrior Pose (Virabhadrasana I)

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These asana is extremely powerful. It is essential as improving the strength of the core and the entire lower body, it’s too great for stretching hips and thighs, you’ll surely see great results on your posture if you practice these asana regularly.

Take an big step back with your right foot, place the foot flat on the mat. Roll your shoulders back and lift your chest. Lift your arms up with your palms together. Hold for 8-10 breaths, and then switch sides.

3. Warrior 2 Pose (Virabhadrasana II)

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This Pose requires focus and strength, and as your body strives to achieve it, them becomes both flexible and immune. These asana gives the legs a good stretch and too stretches the groins, lungs, chest, and shoulders. Regular practice of these asana also aids improve stamina and too relieve backaches.

Stand on your feet one leg-length apart. Turn your left foot out 90° and your right foot in 45°. Bend your front knee and stretch your arms out to your sides, gaze over your right hand. Hold for 8-10 breaths, then repeat with the other side.

4. Cobra pose (Bhujangasana)

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This is powerful pose that works towards opening up the shoulders and the chest. Them too strengthens the back. That’s 3 out of the 5 perfect posture pointers ticked off, so these one is a must include in your posture correction arsenal.

Begin from downward facing dog pose, come forward into plank, bend your elbows and slowly lower down on the floor, roll your shoulders back and gently lift your back up. Hold for 8-10 breaths.

5. Bridge pose (Setu Bandhasana)

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Another important pose for beginners, this works the chest, heart, shoulders, the spine, the back of the neck, and the hip flexors. Also considered a mild inversion, in these pose, your heart is placed over your head. Them, therefore, manages to give y’all the benefits of an inversion. Them provides relief from stress, fatigue, and insomnia, there’s enhanced blood circulation in the ovaries and uterus. These definitely improves your fertility and hence, increases your chances of getting pregnant, and stimulates the thyroid glands. Them too massages the knees and shoulders, thereby rejuvenating the practitioner.

Lie on your back on your feet close to your hips. Lift your hips up and hold for 8-10 breaths.

6. Boat pose (Navasana)

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This pose strengthens the abdomen and spine. The core muscles of the stomach get toned and tightened. The lower back muscles are too strengthened in the process.

You’ve to sit on your buttock with the legs stretched out in the front. Raise it at an angle of 45 degrees to the ground, lifting the hands to the front and parallel to the ground. . Hold for 8-10 breaths.

7. Child’s pose (Balasana)

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This is the best resting pose for stress or tension relief. Them tones the abs, thus improving the process of elimination of waste as well as the procedure of digestion. Them stretches your lower back and spine as it completely relaxes your body.

Begin from sitting on your knees on the mat and then lower your head to the floor with your hands reaching forward or you can put it by your sides. Relax.

8. Upward plank pose (Purvottanasana)

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This is a very good pose for stretching your upper body, strengthens your back and legs, stretches the front of your ankles, and tones the entire body. Them increases your core strength and stamina and stretches the legs to a great extent.

Begin by placing your hands behind you as you face toward your feet. Lift your hips, extend one leg, followed by the other leg with the toes pressing to the floor.


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