yoga strength training program: 12 best strength-building yoga poses

yoga strength training program! Yes, yoga not only can help you lose weight, reduce stress and help your skin to glow, it can also make your body strong and much more. 

By this yoga strength training, you can build and tone muscles throughout the body. 

As we know, yoga is all about balance and the obvious physical manifestation of this is the balance between flexibility and strength in asana practice. 

Studies have shown that yoga has favorable effects on your muscular strength, endurance, and flexibility.[1]

Yoga has tons of benefits including flexibility as well strength. 

Yoga is beneficial for all people who are already quite strong and need flexibility. 

Or for the inverse anyone who is naturally flexible needs to compliment their bendiness with strength and stability.

And, yoga for the absolute beginners will build both flexibility and strength naturally when poses get practiced regularly.

Just by practicing this yoga strength training, you will strengthen your major muscle groups (core, arms, legs, back) plus the many other smaller support muscles.

Is this yoga strength training program enough for strength training?

This is a frequent question and drives die-hard yogis crazy. But none the less our answer is, It depends on a lot of things, like what you mean by ‘enough.  

If your goal is to bulk up, there are more effective ways, namely weight-lifting. Yoga has always been body-weight training, in which you are necessarily limiting in how much you can lift by your own size. 

Whereas in Weightlifting there are no such bounds since you can keep adding plates to your barbell. 

Both of the training build strength, by letting your muscles work until they are fatigued.

12 best strength building poses in yoga strength training program

Here are the 12 best strengthening yoga poses 

Tree Pose or Vrikshasana

Tree Pose or Vrikshasana strengthens your legs and core while opening the hips and stretching the inner thigh and groin muscles.

  • Improves leg strength
  • Also, improves core strength
  • Improves balance

How to do: yoga instruction

  • Stand tall or come to stand in Mountain Pose (Tadasana) at the top of your yoga mat.
  • Bend the right knee slightly and shift your weight into your left foot and bring sole of your right foot high onto your inner right thigh. 
  • Keep pressing your foot into your thigh and your thigh back into your foot with equal pressure. 
  • keep your gaze forward or on something that doesn’t move to help you keep your balance.
  • You can keep your hands in  Anjali mudra at your heart, or bring your arms overhead.
  • Keep your breath even and release the pose after 5- 10 breaths.
  • Relax and repeat the same with your second leg for the same number of breaths.

Horse Pose or Vatayanasana

This yoga strength training, Releases muscle tension and Enhances your flexibility, and makes your bones and muscles get stronger.

Improves balance and concentration

Improves the posture

Enhances your flexibility

Strengthens your muscles and bones

Improves blood circulation

Reduces joint pain

How to do: yoga instruction

  • Start by standing straight, take a wide stance of about 3 to 4 feet.
  • The taller you are, the wider you’ll want your stance to be and your toes should be pointing outwards.
  • As you inhale, bend your knees, and get your arms in line with your shoulders, stretching them outward to the side.
  • Make sure your knees are over your heels and lift up through your low belly, making sure your torso is upright.
  • As you exhale, bend your knees at a 90-degree angle and keep them aligned.
  • Hold this position for about 30-90 seconds while breathing normally. 

Crow Pose Or Bakasana

This yoga in yoga strength training program strengthens abdominal organs, arms, wrists and Builds endurance.  

Moreover, It also stretches and strengthens the back and inner thighs.

How to do: yoga instruction

  • Come in the squat position. 
  • Now, walk your hands forward toward the front, on your yoga mat.
  • Round your spine and start to lift your hips halfway up. 
  • make sure your hands are shoulder-width apart and your fingers are opened up.
  • Now, keep looking forward, and bend your elbows slightly. 
  • Get your knees on the backs of your upper arms.
  • Now, keeping your fingertips hugging into your yoga mat start to lean your weight forward.
  • continue to push firmly and get your feet to come up, off the floor.
  • Balance on your hands only, and get your toes together to touch and lift your feet toward your hips.
  • Hold this pose for a few breaths or as long as possible.

PLANK POSE or Phalakasana

This is an undisputed strengthener for the abdominal muscles, the shoulders, and the lower back. 

This strengthening yoga improves your body balance and posture. 

This yoga for strength also strengthens your core, improves body flexibility, and reduces backache.

How to do: yoga instruction

  • Get your shoulders over your wrists from all fours position and make sure your fingers are spread forward.  
  • Get your lower belly in and up. 
  • Now, tuck your toes under and straighten your legs.
  • Make sure your elbows are not locked since this is hard on your joints so just softening them.
  • your hips should be in the correct potions (neither too high nor too low).
  • Hold this pose for about 120 secs

Dolphin Pose or Ardha Pincha Mayurasana

This strengthening yoga pose strengthens your shoulders, arms, upper body, and legs. 

How to do: yoga instruction

  • Start with your hands and knees on all fours.
  • Now, get your forearms on the floor, your elbows directly under your shoulders.
  • Breath in and curl your toes under and engage your lower belly and lift your knees away from the floor.
  • get your sitting bones up and lengthen the tailbone as you straighten your legs and lower the heels towards the floor.
  • Now, Engage your thigh muscles and keep the lower belly drawn in, press the forearms actively into the floor.
  • Get, the shoulder blades down onto your back while maintaining space between them
  • Be in this muscle pose for 10-12 breaths.


This yoga strength training strengthens your triceps and upper body muscles, as well upper back and deep core muscles.

It also increases strength and flexibility in wrists and forearms and builds stamina and energy.

How to do: yoga instruction

  • Start with Plank, shift your weight forward into your toes so that your shoulders come in front of your wrists.
  • Now, slowly bend your elbows straight back to lower your chest toward the floor.
  • Stop lowering further when your shoulders are in line with your elbows or above the elbows. 
  • Make sure your shoulder blades are broad and not dipped toward the floor.
  • Hold this strengthening yoga for 30-90 seconds.


This yoga pose is one of the greatest abdominal strengtheners. 

It tones and strengthens your abdominal muscles, stretches your hamstrings, and improves balance and digestion. 

This also strengthens your spine and hip flexors and stimulates the kidneys, thyroid and prostate glands, and intestines.

How to do: yoga instruction

  • Start with sitting with your knees bent, the soles of your feet flat on your mat, and your hands resting lightly on either side of you.
  • Now, lean back a little bit to lift your feet off the floor and keep your knees bent, and bring your shins parallel to the floor. 
  • Get straighten your legs only if you can maintain the position of your thighs and torso when doing so.
  • Hold this position for about 50-80seconds

Cobra pose or bhujangasana 

This yoga pose offers the rare opportunity to tap into the underused muscles in your back.

This core yoga sequence strengthens the spine, stretches the chest and lungs, shoulders, and abdomen. 

It also tones the buttocks and improves the male and female reproductive system.

How to do: yoga instruction

  • To start lie down on your stomach with your forehead on the mat, your hands under your shoulders, and your elbows hugging your sides.
  • Now, anchor your pelvis to the mat, and on an inhalation, lift your shoulders and upper chest off the mat without pressing into your hands at all. 
  • Make your shoulders away from your ears and keep your gaze on the floor to avoid cranking your neck.
  • On your next exhalation, get your forehead back to your mat. 
  • Now, flowing up and down on the breath three to five times helps you tap into the lower back muscles.


This standing strengthening yoga strengthens the legs, core, arms, and back. 

This yoga stretches your hips, groins, and shoulders and builds your stamina. 

It energizes tired limbs, Stimulates abdominal organs, and improves balance and stability.

How to do: yoga instruction

  • To start set up with your right foot at the front of your mat and your left foot at the back.
  • Get your left foot is tuned out 90 degrees approx and the hip points are facing the left side of your yoga mat.
  • Now, bend the right knee so that it comes directly over the right ankle and your thigh is as close to parallel with the floor as possible.
  • Keep stacking your shoulders over your hips and extend your right arm forward and left arm back, parallel to the floor.
  • Hold for five to ten deep breaths while maintaining your alignment.
  • Repeat the same with the other foot.

Chair Pose or UTKATASANA

As you sit low and long in this strengthening yoga you will feel the proverbial burn in your thighs. 

This will help strengthens the ankles, thighs, calves, spine, and stretches shoulders and chest. 

It will stimulate your abdominal organs, diaphragm, and heart also.

How to do: yoga instruction

  • Start with standing in tadasana. 
  • Now, inhale and raise your arms perpendicular to the yoga mat.
  • Get your arms parallel, palms facing inward, or either join your palms.
  • Now, breathe out and bend your knees, trying to get your thighs as nearly parallel to the floor as possible.
  • Get your shoulder blades against the back and let your butt sink back toward the floor as if you were going to sit on a chair.
  • Hold there for five to ten inhalations and exhalations

Half Moon Pose Or Ardha Chandrasana

In this strengthening pose, you stand on one leg which is a really good strengthening technique because it requires your body to recruit lots of muscle groups in order to remain balanced upright.

This yoga strength training helps strengthen the abdomen, ankles, thighs, buttocks, spine, groins, hamstrings, calves, shoulders, and chest.

How to do: yoga instruction

  • Start with  Warrior II now, place your left hand on your left hip, then lower your right hand to the floor just in front and slightly to the right side of your right foot. 
  • Get your left foot off the floor at the same time.
  • Now, straighten your right leg and make sure not to lock your knee.
  • Make your left foot and lift your left leg so that it’s roughly parallel to the floor.
  • Get your chest open toward the left and lift your left arm straight up toward the ceiling.
  • Make your head bring your gaze to the left fingertips once you are stable.
  • Hold for 5-6 breaths and repeat for the other leg.

Downward Facing Dog or Adho mukha svanasana

This yoga pose tones your arms and legs, opens and strengthens the shoulders, lengthens hamstrings, and stretches your calves.

How to do: yoga instruction

  • Start with tabletop Pose. 
  • Now get,  your hands about one palm length forward, so they are forward of your shoulders.
  • Make curl your toes under and press into the pads at the base of your fingers
  • Breath out and press down through the hands and lift up your hips to come into the pose.
  • The main goal in Downward Dog is to keep lengthening the spine.
  • Once you’ve got the length of your spine, begin to straighten the legs, bringing the upper part of the thighs towards the back.
  • Hold for up to 90-120 sec.


Whether you are an athlete or just a fitness enthusiast, this yoga strength training program is for all. 

It is necessary to build muscle mass and preserve bone density, which are key elements for performing everyday activities.

Incorporate this yoga strength training into your yoga practice and start your strength-building yoga training today.