6 yoga poses that increase physical strength

Through a variety of positions that call for maintaining balance and supporting the body's weight, yoga can improve physical strength, particularly muscle endurance and core strength . The core muscles, which are crucial for stability and balance, are used in many yoga postures, particularly those that call for twisting or balancing. Yoga enhances flexibility and balance, two qualities that are essential for daily tasks and performance. Here are 6 yoga poses that increase physical strength :

Downward-Facing Dog (Adho Mukha Svanasana):

Downward-Facing Dog is one of the most well-known yoga poses, offering a full-body stretch while building strength.

Benefits:

- Stretches the hamstrings, calves, and spine.
- Strengthens the arms, shoulders, and legs.
- Increases circulation and energizes the body.

How to do it:
Start on all fours with hands shoulder-width apart and knees hip-width apart.
Tuck your toes under and lift your hips towards the ceiling, forming an inverted V shape. If hamstrings are tight, it is advisable to bend the knees a little so that the tailbone is pointing towards the sky.
3. Keep your hands pressing firmly into the mat and your heels reaching towards the floor.
4. Hold for 30 seconds to a minute, breathing deeply.




2. Cat-Cow Stretch (Marjaryasana-Bitilasana):
This gentle flow between two poses helps warm the spine and improve flexibility.
Benefits:
- Enhances spinal mobility and posture.
- Relieves tension in the back and neck.
- Encourages mindful breathing.
How to Do It
1. Begin in a tabletop position with hands under shoulders and knees under hips.
2. Inhale, arch your back, lift your tailbone, and look up ( Cow Pose ).
3. Exhale, round your back, tuck your chin and draw your belly in (Cat Pose).
4. Repeat for 5–10 breaths, flowing smoothly between the two.

3. Tree Pose (Vrikshasana):
Tree Pose is a well-known balance pose; it strengthens the legs while improving focus and stability.
Benefits:
- Builds leg and core strength.
- Enhances balance and concentration.
- Improves posture and coordination.
How to Do It: 1. Stand tall with feet hip-width apart.
2. Shift your weight to your left foot and place your right foot on the inner thigh or calf (avoid the knee)
3. Bring your hands to prayer position at your heart or extend them overhead.
4. Hold for 30 seconds, then switch sides.

4. Cobra Pose (Bhujangasana):
This gentle backbend strengthens the spine and opens the chest.
Benefits:
- Strengthens the lower back and arms.
- Improves spinal flexibility.
- Relieves stiffness and boosts energy.
How to Do It: 1. Lie on your stomach with your hands under your shoulders.
2. Press into your palms and lift your chest while keeping elbows slightly bent and close to the body.
3. Keep your lower ribs on the mat and relax your shoulders.
4. Hold for 20–30 seconds, then lower down.

5. Bridge Pose (Setu Bandhasana):
It is a powerful pose for strengthening the core and lower body while opening the heart.
Benefits:
- Strengthens the glutes, core, and back.
- Improves spinal flexibility and posture.
- Opens the chest and lungs. How to Do It:
1. Lie on your back with knees bent and feet hip-width apart.
2. Press into your feet and lift your hips toward the ceiling.
3. Keep your arms on the mat or clasp your hands under your back.
4. Hold for 30 seconds, then lower slowly.

6. Supine Spinal Twist (Supta Matsyendrasana):

This relaxing pose releases spinal tension and aids digestion.
Benefits:
- Improves spinal mobility.
- Stimulates digestion and detoxification.
- Calms the nervous system and relieves stress.
How to Do It:
1. Lie on your back with arms extended in a T position.
2. Bend your knees and drop them to one side while keeping shoulders grounded.
3. Hold for 30 seconds, then switch sides.Incorporating these six poses into your yoga practice can help improve flexibility, strength, balance and relaxation. Practising them regularly will enhance overall well-being, making you feel stronger and more centred.