Easy Yoga Poses to Increase Body Strength at Home

“Yoga is the journey of the self, through the self, to the self.” – The Bhagavad Gita

Yoga isn’t just about stretching or striking picture-perfect poses. It’s about utilizing your own body weight to build muscle strength, improve stability, and even enhance endurance.

The beauty of yoga is that it allows you to perform full body exercises at home without needing gym equipment, making it an accessible and efficient form of exercise.

In this article, we’ll explore 11 specific yoga poses that double as bodyweight exercises and focus on how to increase body strength through consistent practice.

Whether you’re a beginner or an experienced yogi, these poses can transform your practice—and maybe even the way you see yourself.

How Yoga helps in strength training

Yoga provides a unique blend of strength training exercises and flexibility work, making it more holistic than traditional weightlifting. The poses mentioned here are forms of bodyweight workout exercises that target multiple muscle groups simultaneously.

Unlike weights, which focus on isolated muscles, yoga exercises promote functional strength, balance, and coordination.

Some of the key benefits of using yoga for strength include:

• Improved functional strength: Many poses are full-body movements that mimic natural actions.
• Enhanced balance and coordination: As you build strength, your stability and muscle control improve.
• Accessible anywhere: No equipment needed, just your body and a yoga mat.
• Low impact: Ideal for those wanting to avoid heavy weights or joint stress.

11 yoga poses for body strength

Plank Pose (Phalakasana)

The Plank Pose is foundational in yoga as it effectively strengthens the core, shoulders, and arms. To practice this as a gym pose:

1. Begin in a push-up position with your arms directly under your shoulders.
2. Engage your core, keeping your body in a straight line.
3. Hold for as long as possible, aiming for at least 20-30 seconds initially.

This yoga exercise answers your question to how to increase body strength. It engages the core, shoulders, and even leg muscles, making it an excellent full-body strength training at home.

Downward-Facing Dog (Adho Mukha Svanasana)

Downward-Facing Dog is often thought of as a resting pose, but it actively strengthens the arms, shoulders, and upper back.

1. Begin on all fours, then lift your knees, straightening your legs and raising your hips toward the ceiling.
2. Press your palms firmly into the mat, keeping your spine long and straight.
3. Hold for 5-10 deep breaths.

This pose is a versatile full body exercise. It is often used in flow sequences to link poses together, building both strength and endurance.

Chaturanga Dandasana (Four-Limbed Staff Pose)

Chaturanga Dandasana is a challenging pose that targets the upper body and core muscles, making it one of the best power yoga asanas.

1. From Plank Pose, lower yourself halfway to the mat, keeping elbows tucked close to your ribs.
2. Engage your core and thighs to hold this position just above the floor.
3. Slowly lower or press up into an upward-facing dog.

A perfect alternative to traditional push-ups, this pose builds shoulder and tricep strength, essential for bodyweight workout routines.

Warrior II (Virabhadrasana II)

Warrior II develops strength in the legs, core, and arms.

1. Stand with feet wide apart, turn your right foot out, and bend your right knee.
2. Extend your arms parallel to the floor and gaze over your front hand.
3. Hold for several breaths, then switch sides.

As a standing body exercise, Warrior II builds endurance in the leg muscles and strengthens the arms, making it an excellent bodyweight workout.

Boat Pose (Navasana)

The Boat Pose is an effective core-strengthening exercise.

1. Sit on the mat with legs extended, then lift them off the floor while leaning back slightly.
2. Extend your arms forward, parallel to the floor.
3. Hold for 5-10 breaths.

This pose requires significant balance and control, helping to develop both the abs and hip flexors.

Crow Pose (Bakasana)

Crow Pose is an advanced arm balance that strengthens the shoulders, arms, and core.

1. Squat down and place your hands on the mat, shoulder-width apart.
2. Lean forward, balancing your knees on the backs of your upper arms.
3. Gradually lift your feet off the mat and hold.

This power yoga asana requires core engagement and balance, which helps to build strength over time.

Also read: How Many Surya Namaskar in a Day to Lose Weight?

Chair Pose (Utkatasana)

Chair Pose activates the glutes, quads, and core, simulating a squat-like movement.

1. Stand with feet hip-width apart, then bend your knees as if sitting in an imaginary chair.
2. Raise your arms overhead and hold the position.

Chair Pose is perfect for strengthening the legs and core without the need for weights or machines.

Bridge Pose (Setu Bandhasana)

Bridge Pose strengthens the glutes, hamstrings, and lower back.

1. Lie on your back with knees bent, feet hip-width apart.
2. Press through your feet, lifting your hips toward the ceiling.
3. Hold for several breaths before lowering.

Bridge Pose, one of the best yoga poses for sleep, is ideal for improving body strength in the lower body. It offers a solid alternative to weighted glute exercises.

Side Plank Pose (Vasisthasana)

Side Plank Pose targets the obliques, shoulders, and arms.

1. From Plank Pose, shift your weight onto one hand, stacking your feet.
2. Extend your other arm toward the ceiling and hold.

This pose is an intense core workout and shoulder strengthener, enhancing balance and stability.

Dolphin Pose (Ardha Pincha Mayurasana)

The Dolphin Pose engages the shoulders, core, and legs.

1. Start on hands and knees, then lower your forearms to the mat.
2. Lift your hips and straighten your legs to form an inverted “V.”

This pose is similar to Downward Dog but requires additional strength in the upper body.

Also read: Yoga vs Gym Training: Which is Better for Weight Loss?

Extended Triangle Pose (Utthita Trikonasana)

Extended Triangle Pose works the legs, obliques, and arms.

1. Stand with feet wide apart, turn one foot out, and reach forward with the corresponding hand.
2. Place your hand on your shin or the floor, and extend the other arm up.

Triangle Pose stretches and strengthens, providing a gentle but effective full-body strength training at home.

Combining yoga poses

Create a sequence by combining these poses into a flowing routine:

1. Start with Plank and Downward Dog to warm up.
2. Move through Warrior II and Triangle for leg strength.
3. Incorporate Chair Pose and Bridge to target the glutes.
4. Finish with Boat Pose and Crow Pose for core strength.

Holding each pose for 5-10 breaths and repeating the sequence helps build endurance.

Practicing Yoga asanas safely

• Warm up: Always warm up with gentle stretches.
• Modifications: Use props or adjust poses to fit your current strength.
• Progress gradually: Build up to more challenging poses over time.

Also read: 12 Yoga Poses for Weight Loss for Busy People

Yoga for every purpose on Level SuperMind

Life today is a balancing act, and fitting wellness into our busy schedules often feels like a challenge. Level SuperMind helps you build strength, calm, and balance, all within your own time and space.

So, whether you're easing into the day, powering through the afternoon, or unwinding at night, there’s always something to bring you back to center.

• Short on time? Practice 10-minute yoga sessions to fit into even the busiest day. From a quick stretch in the morning to winding down before bed, you’ll find options that fit your schedule.
• Feeling stressed or stiff at work? Try Office Yoga to relieve tension without leaving your desk. These moves are easy to follow and perfect for quick breaks to recharge your body and mind.
• Struggling to fall asleep? The Sleep Yoga sessions are designed to help you relax deeply and prepare for a restful night. They’re gentle, calming, and can make a big difference in your sleep quality.
• For those who want to build strength, Level SuperMind includes strength training and HIIT workouts. These sessions use bodyweight exercises and dynamic movements to increase power and endurance—no equipment needed.
• Just need to relax? Try poses and sequences focused on relaxation and stress relief. Perfect for unwinding at any time of day.

Level SuperMind is made to work with you and your lifestyle, giving you flexibility and options no matter what’s on your plate. Whether it’s energy, strength, or calm you’re after, there’s a session here that makes wellness achievable, anytime, anywhere.

FAQs

Which yoga is best for body strength?

Styles like Power Yoga, Ashtanga, and Vinyasa are ideal for building body strength through dynamic movements and power yoga asanas.

What yoga poses make you strong?

Poses like Chaturanga, Plank, and Crow specifically target the upper body, core, and leg muscles.

What are the 7 types of yoga?

The main types include Hatha, Vinyasa, Ashtanga, Kundalini, Yin, Restorative, and Iyengar, each with unique focuses on strength and flexibility.

What is better, yoga or gym?

While the gym poses often focus on isolated muscle groups, yoga enhances functional strength by engaging multiple muscle groups simultaneously.

Which yoga is best for brain power?

Practices like Kundalini and Hatha, which emphasize breathwork and meditation, are effective for improving mental clarity and brain power.

Final thoughts

These 11 yoga poses offer an excellent introduction to strength training exercises through bodyweight exercises. Incorporating them into your routine not only improves physical strength but also enhances flexibility and balance. Embrace these full body exercises at home to see how yoga can transform your fitness journey, proving you don’t need a gym to achieve a strong, resilient body.

Read next: How to do Yoga Nidra in 8 Simple Steps?