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6 Wonderful Yoga Poses To Increase Your Strength At Home

by Adrian Cruce
by Adrian Cruce

Yoga is highly misunderstood by health enthusiasts, ranging from beginners to professional athletes. Most see yoga as a combination of relaxation and stretching but the reality is that it is so much more complex. Daily practice involves a highly complex system that will build strength in your mind and body.

One of the best parts of regular yoga practice is that it will increase strength and you do not need complex gym equipment for your routines. You can easily stay at home and do pose successions to help you reach your desired fitness goal.

While many things can be said, below we will focus just on some of the yoga poses that have been proven to be really effective at increasing strength. Use them to become stronger but be sure that you are properly performing them. Injuries can appear when improperly performing most yoga poses. If you have doubts, talk to a specialist.

Navasana – Boat Pose

by Adrian Cruce
by Adrian Cruce

The Navasana yoga posture involves mental steadiness, hip flexion and core strength. Different variations exist so you can perform the pose at any fitness level.

Practice Tip: You want to hold it for over 5 breaths on a daily basis to build core muscles while aligning your spine.

Most people around the world have a weak core. This leads to various possible problems, with chronic back pain being the most common. Navasana fights this.

Uttplutih

by Adrian Cruce
by Adrian Cruce

This is a challenging yoga pose, traditionally performed as the last one in Ashtanga Yoga routines. All body muscles engage as the core becomes activated. This position is best performed while in a full lotus, although you can go for the simpler version where you just cross your legs. As legs are crossed the pose is known as Lolasana, although we have the same principle that applies.

Practice Tip: Uttplutih needs to be held for a minimum of 10 breaths. This increases physical and mental endurance. Try to practice before the final rest stage to allow you to have fully relaxed muscles at the end of the routine.

Plank

Free Image - Wikimedia Commons — by Adrian Cruce
Free Image - Wikimedia Commons — by Adrian Cruce

This is by far the best-known yoga pose in the entire world since it is highly effective. Arms will be straight and people of all fitness levels can perform the plank, with different modifications. You will often see planks just held but they are even better when they are a transition between poses that are more challenging. Yoga plank is important to integrate core strength into your upper body.

Practice Tip: Try to hold this yoga pose for over 5 breaths. Also, focus on your mind so you are calm and steady. Your nervous system will help you during arduous practice. At the same time, try to hold a plank position for over 1 full minute to build real strength. There are not many people that can do this as it is more challenging than you think. Just try it!

Bakasana – Crane/Crow Pose

by Adrian Cruce
by Adrian Cruce

Bakasana is a really important arm balance pose. Practitioners work hard to master the posture, making it really easy to perform all the other yoga arm balances. You want to use the pose as transition between the more challenging balance poses and in yoga you should regularly practice Bakasana for core strength development.

Practice Tips: Always engage your shoulder girdle as the spine is flexed and remain focused on firming your pelvic floor. Never rush into Bakasana without a proper core development as that puts too much strain on your wrists. After you mastered the pose, work on moving towards Chaturanga Dandasana or jump into this posture from the Downward Facing Dog pose.

Chaturanga Dandasana – Four Pronged Staff

by Adrian Cruce
by Adrian Cruce

The yoga push up position is useful at building a healthy alignment of your shoulders. You do have to be careful when your upper body strength is not high though as shoulders often end up in positions that are not at all healthy.

What is interesting with Chaturanga Dandasana is that daily practice does build strength solidity and increased inner determination. Elbows are put in a bent position instead of a straight one so you do need to actively engage the shoulder girdle if your goal is to build strength and not get injured.

Practice Tip: Become proficient in this yoga pose and the above mentioned plank so you can then combine the movements as you go down or up.

Astavakrasana – Eight Angle Pose

by Adrian Cruce
by Adrian Cruce

The arm balance pose is asymmetrical but can easily build strength that is symmetrical with regular practice. Be sure that you practice both shoulder sides in an equal way, just as with your core so you understand how to support your body’s weight.

Traditionally, Astavakrasana is practiced in Ashtanga Yoga’s Third Series balance sequence. It is really difficult though as you have to find a good level of stability.

Conclusions

The yoga poses highlighted are highly effective at developing core strength but you should never underestimate how challenging they are. Yoga as a whole requires daily practice and determination. One of the best things you can do in the event you want to increase your strength is to simply find a teacher and start practice. Always find an experienced one since the most important thing in yoga is to properly perform the poses.