Yoga Poses For Building Strength

Whilst I enjoy a full and varied yoga routine sometimes I like to focus on a specific area to enhance my practice or just give me that little bit extra should I need it.

One of the areas I like to concentrate on is building muscle strength and Warrior poses are great for this. Not only are they good for strengthening our feet, hamstrings, quadriceps and gluteus muscles they are also great for strengthening our core muscles, and if that wasn’t enough, because of the arm extensions they also give us an upper body workout by opening the chest and building strength in the arms and shoulders.

1. Warrior II (Virabhadrasana II)

• Standing in Mountain Pose with your feet 4/5 ft apart.
• Turn your right foot out to a 90-degree angle and your left foot in at 45-degrees.
• On the inhale extend arms out to the sides at shoulder level with your palms facing down and your torso facing forward.
• On the exhale bend your right knee so it’s in line with your right heel and the right thigh parallel to the floor so your leg is at a right angle.
• Your left leg should be straight and the soles of your feet pushed into the floor.
• Repeat on the other side

2. Reverse Warrior (ViparitaVirabadrasana)

• From Warrior II rotate the wrist of your forward arm to bring the palm up. Sweep your arm up and back into an arch
• Slide your rear hand down your back leg lightly touching the back calf or thigh.
• Spiral your chest, dropping your tailbone so you don’t put pressure on your power back.
• Repeat on the other side.

3. Side Angle (Parsvakonasana)

• Starting in Warrior II extend your left side over your forward leg and rest your left arm on your thigh place the fingertips of your left hand on the floor just outside your front leg.
• Reach up with your right arm and rotate your palm forward
• Extend your arm overhead. Keeping your back leg straight and rolling your torso so your chest is open.
• Repeat on the opposite side.