5 Easy Yoga Poses and Tips To Build Your Strength With Daily Yoga Practice!

Dr. Vibha Choudhary

Medically reviewed by

Dr. Vibha Choudhary


5 min read

Key Takeaways

  • Yoga practice can help you relax, become flexible, and improve your strength
  • Boat pose, tree pose, plank pose are some yoga poses to build your strength
  • Change your daily yoga practice routine to build your strength and maintain it

While yoga can help you relax and become more flexible, daily yoga practice helps you build strength and overall health. There are various yoga poses that can be a part of your strength training program. These yoga poses work like the stretching-strengthening exercises that can help you be fit especially if you lead a sedentary lifestyle [1].

Daily yoga practice can help you build your core, arm, and leg strength. These yoga poses are beneficial because they incorporate dynamic movement and balancing in the process. Include a sequence of poses in your regular yoga practice for effective results. Building strength is important because it can help improve your HDL or ‘good’ cholesterol levels and bone density. Apart from these, daily yoga practice can also boost your brain function.

Read on to know about yoga poses that can help you build your strength.

1. Boat pose yoga practice

Boat pose is also known as Navasana and is done while sitting on the floor. It is known as boat pose because your posture during this yoga pose resembles a boat. This is one of the many yoga poses that focuses on building the strength of your abdominals and hip flexors. Boat pose can also help regulate your lung functions, so you can also include it in your routine as an effective pose of yoga for lungs.

Additional Read: 4 Top Asanas of Yoga for LungsDaily Yoga Practice benefits

2. Plank pose yoga practice

This is one of the yoga poses that focuses on your arms, upper body, and abdominals. It helps strengthen your core. As doing plank pose builds your core, it also helps strengthen your whole body. It boosts the function of your rhomboids, trapezius and spine, which leads to an improved posture. Daily yoga practice with this pose for a minute can help build your muscles and core strength.

Additional Read: Benefits and Importance of Yoga for Flexibility

3. Downward facing dog pose yoga practice

As one of the most common yoga poses, this one has a number of benefits. With it, you can lengthen your spine and strengthen your legs, arms, and shoulders. This pose also increases and improves blood flow to your brain. This amped up blood circulation makes downward facing dog an essential pose of yoga for anxiety.

4. Warrior III pose yoga practice

Like plank, warrior III is also one of the yoga poses that work on building your core. It too helps improve balance and strengthens your legs. The muscles involved in this yoga pose are the hamstrings, muscles in the back and front of the calf, and gluteal muscles. It can also help improve your concentration and focus.

Additional Read: Anuloma Viloma Pranayama 

5. Tree pose yoga practice

This is one of the yoga poses that focuses on and strengthens your core. It helps stretch the tendons and ligaments of your feet and improves balance. It can provide stability to your hips, thighs, pelvis, and groin. This pose also requires you to focus inward and ease your racing thoughts. Due to this, tress pose in yoga reduces your stress by relieving tension.

Additional Read: Yoga for Varicose Veins

Benefits of daily yoga practice

With daily yoga practice, be sure to incorporate the following tips to see effective results. 

Modify your yoga poses 

Modifying yoga poses uses straps or belts make them easier for you to do. This helps ensure that you follow a regular yoga practice routine. You can decrease or increase your difficulty level based on your capability. This can help maintain consistency in your yoga practice and its results.

Extend your limits 

Gradually increase the difficulty of yoga poses to improve your strength without increasing your risk of injury. A gradual rise in intensity will make yoga poses more doable and thereby keep you motivated.

Go slow 

This means going slow while having better control over your movements. This will allow you to have a proper form in yoga poses with the help of strength and not physics. This will ensure that you are less dependent on the momentum but rather build your strength to go to the next level.

Additional Read: Full Body Yoga Exercise Easy Yoga Poses and Tips -8

Add resistance 

When you add resistance tools or internal resistance in your yoga poses, you increase the difficulty level. This helps create muscle engagement and improves your strength. The amount of difficulty you add depends on you and your health conditions.

Change your routine 

Your body may get used to certain yoga poses and therefore stop building strength. Repeating the same yoga poses daily can help maintain your strength and not build it. This is why it is important to change your routine after a while.

Additional Read: Yoga Poses to Stretch and Strengthen

Remember, it may take some time for you to develop a routine of yoga poses that work the best for you. By pairing traditional yoga with modern exercises, you can build your strength effectively as these practices complement each other. Daily morning yoga practice can also help you better manage your stress and anxiety.

Along with yoga, meditation is also one of ways to improve your overall health. But if you notice signs of a health condition, contact a doctor. Book an online doctor consultation on Bajaj Finserv Health to get your questions answered from your home. You can also select from the range of pocket-friendly test packages available on the platform. This way, you lead a better life by keeping a track of your health.

Published on 4 Apr 2022Last updated on 13 Apr 2023
  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5864160/

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

Dr. Vibha Choudhary

Medically reviewed by

Dr. Vibha Choudhary

, Bachelor in Physiotherapy (BPT)


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