{"id":19258,"date":"2022-08-19T06:31:00","date_gmt":"2022-08-19T05:31:00","guid":{"rendered":"https:\/\/movementformodernlife.com\/blog\/?p=19258"},"modified":"2024-02-17T15:12:24","modified_gmt":"2024-02-17T15:12:24","slug":"yoga-for-strength","status":"publish","type":"post","link":"https:\/\/movementformodernlife.com\/blog\/yoga-for-strength\/","title":{"rendered":"Yoga for Strength: A Complete Guide"},"content":{"rendered":"\n
\"handstand<\/a><\/figure>\n\n\n\n

A complete guide to yoga for strength in our mind and body. This article includes the best yoga poses for building strength and a free Handstand Course!<\/h2>\n\n\n\n

Yoga is a great way to strengthen our body. As we become more experienced we might continue to just practise yoga for strength in your body, however over time our yoga may evolve and become an inner practice that strengthens our mental and emotional health too.<\/p>\n\n\n\n

When I first started going to yoga classes I began to feel fitter, stronger and more agile, this is what got me hooked and kept me going back for more. As I built strength and accomplished more challenging poses there was a sense of joy and pride, along with increased confidence both in my yoga practice and in my life. <\/p>\n\n\n\n

Yoga becomes a tool not just for outer physical strength but also inner strength. Improving our mental agility, cognition, focus, mood, yoga for strength helps us to develop tools that help us find balance and harmony through life and inevitable challenges.<\/p>\n\n\n\n

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Read more about yoga for stress and anxiety in this complete guide<\/strong><\/a><\/p>\n\n\n\n

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This is a complete guide to understand what we mean by yoga for strength? How to specifically use our yoga practice to strengthen and train our body? What are the best yoga poses for strength building in our yoga practice? What is the difference between inner and outer strength and what do we mean by yoga for strength of mind? <\/p>\n\n\n\n

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“A journey of a thousand miles begins with a single step”<\/strong><\/p>\nChapter 64 of the Dao De Jing<\/a> ascribed to Laoz<\/a><\/cite><\/blockquote>\n\n\n\n

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Why is it Important to Build Strength? <\/strong><\/h2>\n\n\n\n
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Cultivating strength, balance and ease is at the heart of yoga. It is also fundamental to maintaining bone strength and preventing bone loss as we age<\/strong><\/a>.<\/strong><\/p>\nGabriella Espinoza<\/cite><\/blockquote>\n\n\n\n

1. Improves Bone Density<\/h3>\n\n\n\n

Yoga for strength, especially with weight, improves bone density. This is particularly important for women as they have a higher risk of osteoporosis as they go through menopause (find out more in the menopause course).<\/span> MFML teacher and menopause expert, Gabriella Espinoza, writes that <\/span>\u2018when you\u2019re bearing weight through feet and hands\u2026 you are applying stimulating pressure to bone which activates bone strengthening cells\u2019.<\/a> (Read more about how Yoga can support you through Menopause<\/a><\/strong>)<\/p>\n\n\n\n

2. Maintain Muscular Strength<\/h3>\n\n\n\n

As we age we naturally lose muscular strength, but yoga for strength can help maintain it. <\/p>\n\n\n\n

3. Positive Effect on Mental Health <\/h3>\n\n\n\n

Training and moving our body is proven to have a positive effect on our mental health by releasing endorphins and possibly improving our body image too.<\/p>\n\n\n\n

4. Improves Physical Health and Relieves Pain<\/h3>\n\n\n\n

Building physical strength improves body pains, sleep, resilience and builds confidence too. Yoga for strength can also improve our heart health, circulation, and respiratory health. <\/p>\n\n\n\n

5. Prevents Injury<\/h3>\n\n\n\n

Prevents injury – when we focus on training certain muscle groups we can improve our posture, balance, and strength and prevent injury. E.g. Training and strengthening the glutes<\/a><\/p>\n\n\n\n

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The 10 Best Yoga Poses for Strength<\/strong><\/h2>\n\n\n\n

Plank Pose <\/strong><\/h3>\n\n\n
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\"plank<\/a><\/figure>\n<\/div>\n\n\n

Plank helps to build strength in the core, shoulders, arms and legs all at the same time. It\u2019s a super all round pose but can be very challenging, so important to practice correctly. Try this Plank Pose tutorial<\/a> to get guidance from Andrew McGonigle<\/a> <\/p>\n\n\n\n

How to do it: <\/strong>start in hands and knees and step the feet back into plank position.<\/p>\n\n\n\n

Engage and lift belly whilst reaching tailbone back towards the heels. Keep the shoulders above the wrists and arms strong. <\/p>\n\n\n\n

Up level: <\/strong>From plank lift one foot away from the floor and hold it parallel, then alternate legs. Try this with lifting the arms alternately. BONUS – lift the opposite arm and leg and see if it’s possible to stabilise enough around the centre to find your balance!<\/p>\n\n\n\n

Modify: <\/strong>Place the knees lightly on the floor, but keep the hips forwards in a straight line from head to knees, keeping the core active! <\/p>\n\n\n

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\"core<\/a>
Try: Hanky Planky Core Class<\/a> with  Emma Henry<\/a><\/figcaption><\/figure>\n<\/div>\n\n\n
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Side Plank <\/strong><\/h3>\n\n\n
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\"side<\/a>
Try: Mandala Power Yoga: Fiery Flanks<\/a> with Katarina Rayburn<\/a> – Expect lots of twists, plank variations and inversions. <\/figcaption><\/figure>\n<\/div>\n\n\n

This yoga for strength pose is a side version of plank (as it says!) and it builds strength in the side body. <\/p>\n\n\n\n

How to do it: <\/strong>From plank, transition the weight onto one arm and rotate the feet to the opposite side. Stack the legs and feet. Keep your chest open and try not to collapse onto the shoulder. <\/p>\n\n\n\n

Up level: <\/strong>Lift the upper leg. Also try to rotate from plank to side plank, back to plank, and then the other side. <\/p>\n\n\n\n

Modify: <\/strong>It can feel a lot in the supporting hand\/wrist\/shoulder – lower the knee of the underneath leg and use it for support. If there is wrist pain, another option is to do side plank on your forearm instead of your hand.<\/p>\n\n\n\n

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Chaturanga <\/strong><\/h3>\n\n\n
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\"chaturanga<\/a>
Try this Chaturanga tutorial\u00a0<\/a>with Andrew McGonigle<\/a><\/figcaption><\/figure>\n<\/div>\n\n\n

Chaturanga is one of the hardest poses to master in yoga and takes a lot of core and upper body strength. It is important to go slowly and move in a controlled way, mindfully and with the breath. <\/p>\n\n\n\n

How to do it: <\/strong>From plank pose, tilt the weight forwards so the shoulders come over the wrists. Bend the elbows and keeping the elbows hugged into the waist, slowly lower to the ground. <\/p>\n\n\n\n

Remember that this pose depends a lot of strength in the abdominals and shoulders, so if it feels hard then start to gradually build strength. <\/p>\n\n\n\n

Up level:<\/strong> Generally there is no need to uplevel a chaturanga but if you\u2019re dying to make it harder you can do a one leg chaturanga or make it double push up! <\/p>\n\n\n\n

Modify: <\/strong>Either simply hold plank pose (above) or lowering your knees to the ground whilst you lower to the floor. <\/p>\n\n\n\n

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Dolphin Pose <\/strong><\/h3>\n\n\n
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Try: Juicy Core Arm Balances<\/a> – A Forrest Yoga Class with with Kristi Rodelli<\/a><\/figcaption><\/figure>\n<\/div>\n\n\n

Dolphin pose is an inversion that is great for the strength and mobility in the shoulders and upper back. <\/p>\n\n\n\n

How to do it: <\/strong>Start in forearm plank, keeping the abdominals strong and shoulders over the elbows. Walk the feet in and lift your hips to enter dolphin pose. Remember to keep the elbows shoulder-width apart, and shoulders open. <\/p>\n\n\n\n

Modify: <\/strong>keep a block between the hands so hands and forearms stay parallel. If there is less mobility in the shoulders you can build strength holding forearm plank. Also lower to your knees for support. <\/p>\n\n\n\n

Up level: <\/strong>Try Dolphin push ups – moving your body from forearm plank back to dolphin pose and repeat 5-10 times <\/p>\n\n\n\n

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Forrest yoga is an amazing practice for building all over strength – try this class Release and Transform <\/a>with Ana Forrest\u00a0<\/p>\n<\/div><\/div>\n\n\n\n

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Locust pose (Shalabasana)<\/strong><\/h3>\n\n\n
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Try: Yoga for Beginners: Introducing Backbends<\/a> with Lucy McCarthy<\/a><\/figcaption><\/figure>\n<\/div>\n\n\n

Locust pose is a great backbend that strengthens and tones the muscles around the glutes, hamstrings, upper and lower back, and arms. It can be quite a challenging pose and it requires physical and mental strength to hold the pose<\/p>\n\n\n\n

How to do it:<\/strong> Lay on the belly with arms by your side, palms facing down. Breathe in and lift the upper body and legs at the same time. Keep feet hip-width apart and your body weight on the belly and pelvis. Try and hold this posture for 3-5 deep breaths. Slowly release. <\/p>\n\n\n\n

Up level: <\/strong>Try different arm variations – for example breast stroke arms swimming through the air, each time you pull back you lift up a little higher. <\/p>\n\n\n\n

Modify:<\/strong> Try lifting one leg at a time, or flower down and take sphinx pose instead, keep the legs on the ground and resting your elbows on the floor underneath the shoulders. This give you support to then lift your upper body with a bit more ease. <\/p>\n\n\n\n

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Crow Pose (Bakasana) <\/h3>\n\n\n
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\"crow<\/a>
Try: Crow tutorial<\/a> with Adam Hocke<\/a> <\/figcaption><\/figure>\n<\/div>\n\n\n

Crow can be a gateway for the other inversions and arm balances, like headstand and handstand, it has lots of other benefits too. Crow strengthens arms, wrists, core, back and shoulders. It\u2019s a great way to build and practice core strength. It develops balance on the hands, improves proprioception and body awareness, and builds courage as we start to float the feet away from the floor. <\/p>\n\n\n\n

How to do it: <\/strong>Bend the knees and bring the palms flat on the floor shoulder distance apart.<\/p>\n\n\n\n

Spread the fingers wide and press firmly into the fingertips. Bend the elbows back like chaturanga arms as you lift onto the balls of the feet. Aim your knees to the upper arms and use the arms as a ledge. Lift the head and tilt the weight of your body forwards onto the hands. Move to your tip toes and slowly lift the feet from the ground. Focus on lifting the whole body up and away form the ground. <\/p>\n\n\n\n

Up Level:<\/strong> Transition in and out. Jump back to chaturanga or move into tripod headstand<\/p>\n\n\n\n

Modify: <\/strong>Just lift one leg at a time rather than both together. 
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Try the MFML Crow Challenge<\/a> to build strength and confidence in Crow Pose<\/p>\n<\/div><\/div>\n\n\n\n

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Handstand <\/h3>\n\n\n
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\"handstand\n\"<\/a>
Handstand tutorial <\/a>with Vidya Heisel<\/a><\/figcaption><\/figure>\n<\/div>\n\n\n

Otherwise known as the king of the asanas (poses), handstand is no easy feat and takes all over body strength to be able to master it. It is perhaps the key yoga for strength pose!<\/p>\n\n\n\n

How to do it:<\/strong> Make sure your body is warmed up. Find a good place to practice by the wall. Place the hands shoulder width apart and come into a short downward facing dog. Walk the feet towards the hands. Lift one leg into three legged dog and begin to transfer your weight into your hands, remember to press into your finger tips. When ready hop up and bring the legs together at the wall. Keep everything hugging in, strong and active. <\/p>\n\n\n\n

Up level:<\/strong> When you are ready you can begin to practice away from the wall! <\/p>\n\n\n\n

Modify: <\/strong>Try an L-shape<\/a> to modify handstand and to gradually build upper body strength. <\/p>\n\n\n\n

Read: <\/strong>want to know more about building arm strength? Read Yoga Arm Balances for Strength and Stability <\/a>by Helen Krag!<\/p>\n\n\n\n

Other MFML classes to build strength in our handstand practice: <\/p>\n\n\n\n