Yoga poses for strength
Poses that ask the muscles to hold and work.
This is general guidance, not medical advice. If you are in pain, pregnant or recovering from an injury, work with a qualified teacher and check with your doctor first.
Advanced Extended Left Hand to Big Toe Pose
A standing one-legged balance that deeply stretches the left hamstring while demanding strong core engagement, hip stability, and calm focus.
Advanced Extended Right Hand to Big Toe Pose
A challenging one-legged balance holding the raised big toe with a fully extended leg to build strength, hip mobility, and laser focus.
Crane Pose
A compact arm balance that elevates the body on straight arms, demanding deep abdominal compression and shoulder stability.
Crane Pose with Head on the Mat
A grounding inversion and arm balance variation where the crown of the head rests lightly on the mat while knees perch on the upper arms.
Crane Pose with Right Leg Extended Back
A powerful one-legged arm balance that demands deep core activation, shoulder stability, and concentrated balance while extending one leg straight back.
Crane Pose, Full Expression
Crane Pose is an advanced arm balance that develops profound core compression, wrist resilience, and upper-body strength with straight arms.
Crane Pose, Heels Drawn High
Crane Pose with heels drawn high is an advanced arm balance that builds wrist, shoulder, and deep core strength through intense pelvic compression.
Dove Pose from Diamond Pose
A deep kneeling backbend where you reach overhead to grasp the feet, intensely stretching the entire front body while strengthening the spine.
Eight Angle Pose
Eight Angle Pose is an advanced arm balance and lateral twist that builds deep core strength, stabilizes the shoulders, and opens the hips.
Feathered Peacock Pose
A balancing forearm inversion that builds upper-body power, deep core stability, and open shoulders.
Headstand Preparation Pose I
A foundational inversion drill that builds the shoulder stability, core strength, and spinal alignment necessary for full Supported Headstand.
Headstand Preparation Pose II
A powerful inverted prep that builds the foundational core and shoulder stability required for full, safe elevation into Headstand.
Horse Face Pose (Right)
A demanding balance combining a half-lotus knee drop with eagle arms to deeply open hips and build extraordinary lower-body focus.
Left Toestand
A challenging one-legged balance on the ball of the left foot that builds tremendous ankle stability, hip mobility, and laser-sharp mental focus.
Lord of the Dance Pose (Left)
An expressive standing backbend balancing on the left leg that opens the chest and hip flexors while cultivating full-body balance and poise.
Lord of the Dance Pose (Right)
A dynamic balance and backbend that opens the chest, shoulders, and hip flexors while building stability in the standing leg.
Roller Pose
A powerful arm balance where the body curls tightly into a ball and lifts off the floor through deep core compression and shoulder protraction.
Scale Pose in Lotus Variation
An advanced arm balance lifting a seated Lotus posture off the ground to cultivate powerful core compression and upper-body strength.
Side Plank on Left Arm with Side Bend
A demanding lateral arm balance that arches the body into a buoyant crescent, strengthening the shoulder and obliques while opening the ribcage.
Side Plank on Right Arm with Side Bend
A dynamic arm balance and lateral stretch that arches the ribcage skyward while balancing on the right hand and outer foot.
Simple Peacock Pose
A demanding arm balance where the horizontal body hovers above the floor, supported entirely on the wrists and elbows pressed into the abdomen.
Standing Lord of Dance Pose with Right Foot Near the Head
An advanced standing balance and deep backbend that opens the chest, hip flexors, and shoulders while drawing the lifted foot toward the crown.
Supported Headstand
A classic inversion where the body balances vertically on a forearm tripod, building deep core stability and upper-body strength.
Supported Headstand with Feet Together
A foundational inversion that stacks the body over a secure forearm tripod to build deep core stability and calm the mind.
Supported Headstand with Legs Parallel to Floor
An advanced headstand variation where the legs lower to a horizontal plane, demanding tremendous core control and shoulder stability.
Supported Shoulderstand
A classic inversion where the body rests vertically on the shoulders, cultivating mental calm and upper-body strength.
Unsupported Shoulderstand
An advanced inversion that challenges balance, core, and spinal stability by lifting the entire body vertically without hand support.
Unsupported Shoulderstand with Hands Behind Back
An advanced inversion where you balance on your shoulders without hand support, challenging deep core stability, neck safety, and spatial awareness.
Upward Bow Pose
A full-body backbend that lifts the chest and hips skyward to build spinal extension, shoulder mobility, and invigorating energy.
Upward Lotus Pose
An inverted variation of Shoulderstand with legs bound in Lotus, cultivating intense balance, deep hip opening, and mental clarity.
Bridge Pose
A foundational supine backbend that opens the chest, strengthens the posterior chain, and restores spinal mobility.
Bridge Pose on Elbows
A gentle supine backbend where bent elbows press into the mat, lifting the chest and strengthening the glutes, spine, and legs.
Chair Pose
A powerful standing posture that bends the knees and hips to build fire, stability, and strength throughout the lower body and core.
Chair Pose on Toes
A fiery standing balance that lifts the heels in Chair Pose to challenge ankle stability, strengthen the lower body, and build steady focus.
Chair Pose on Toes with Knees Together
A fiery variation of Chair Pose where you balance high on the balls of your feet with knees zipped together to build intense lower-body strength.
Chair Pose with Straight Arms Forward
A foundational standing squat that builds lower-body power, stabilizes the core, and eases shoulder strain by extending the arms forward.
Easy Boat Pose
A gentle seated balance that builds core and hip flexor strength while keeping the spine long, steady, and supported.
Easy Crow Pose
A gentle entry into arm balancing that builds foundational wrist, arm, and core strength while keeping the center of gravity close to the floor.
Four-Limbed Staff Pose
A foundational low plank that strengthens the arms, shoulders, wrists, and core while building full-body alignment and stability.
Half Side Plank Pose on Right Hand
A grounding lateral balance that strengthens the right shoulder, obliques, and wrists while building foundational core stability with the bottom knee down.
Locust Pose
A prone backbend that strengthens the entire posterior chain, opening the chest and improving postural awareness.
Locust Pose with Left Leg Up
A gentle prone backbend that strengthens the posterior chain and stabilizes the pelvis by lifting the left leg while keeping the hips grounded.
One Leg Bridge Pose (Left)
Lift one leg skyward from a classic bridge to strengthen the glutes, challenge core stability, and open the front body.
Plank Pose
A foundational full-body strength posture that stabilizes the core, tones the arms, and builds stamina for more complex arm balances.
Staff Pose with Left Leg Up
A seated core and hip flexor strengthener where one leg elevates from classic Staff Pose while maintaining a tall, unsupported spine.
Staff Pose with Right Leg Up
A seated posture that strengthens the hip flexors, quads, and deep core by lifting one extended leg from a firm upright base.
Tree Pose on Left Foot
A foundational standing balance that roots through the left foot to strengthen the leg, open the hips, and cultivate calm concentration.
Tree Pose on Right Foot
Tree Pose on the right foot is a classic standing balance that strengthens the standing leg, opens the left hip, and builds steady focus.
Tree Pose with Left Foot in Half Lotus
A standing single-leg balance where one foot rests in half lotus along the opposite hip crease, opening the hip and steadying focus.
Tree Pose with Right Foot in Half Lotus
A standing balance combining single-leg stability with deep hip opening, rooting through the standing leg while holding the opposite foot in half lotus.
Upward Bow Pose - Easy Variation
A gentle, supported backbend that opens the chest, shoulders, and hips while building foundational strength for full Wheel Pose.
Upward Table Pose
A gentle symmetrical backbend that opens the chest, shoulders, and hips while strengthening the glutes, hamstrings, and wrists.
Warrior Pose with Left Leg Bent
A grounded standing posture with the left knee bent forward, building lower-body stability, opening the right hip, and focusing the mind.
Warrior Pose with Right Leg Bent
A grounding standing posture that builds lower-body power while opening the chest and lengthening the hip flexors.
Bikram Triangle Pose (Left)
Bikram Triangle Pose is a deep, lunging lateral posture that strengthens the legs while opening the hips, chest, and spine through precise dual-arm extension.
Bikram Triangle Pose (Right)
Bikram Triangle Pose is a dynamic standing lunge that builds fierce leg strength, opens the hips and chest, and demands full-body integration.
Bow Pose
Bow Pose is an energizing prone backbend that opens the chest, stretches the hip flexors, and strengthens the entire back body by kicking into the hands.
Bridge Pose on Elbows with Head Hanging
A deep chest-opening bridge variation where the pelvis rests in the hands and the head releases backward to expand the throat and thoracic spine.
Dancing Shiva Balance, Left Leg Crossed
A graceful standing balance that crosses the left leg across the body to cultivate ankle stability, hip mobility, and focused poise.
Dancing Shiva Balance, Right Leg Crossed
A standing balance crossing the right leg across the midline, building single-leg stability, hip mobility, and graceful rotational control.
Downward-Facing Dog Pose with Left Leg Up
A dynamic three-legged inversion that lengthens the standing hamstring, strengthens the shoulders, and refines core and pelvic stability.
Downward-Facing Dog Pose with Right Leg Up
A dynamic three-legged inversion that lengthens the standing hamstring, strengthens the upper body, and challenges single-leg stability.
Extended Arms and Legs Pose
A wide-stance standing posture with extended arms that expands the chest, strengthens the legs, and establishes steady spatial awareness.
Extended Left Side Angle Pose
A dynamic standing posture that grounds through the feet while creating a continuous diagonal line of stretch and power along the entire side body.
Extended Right Hand to Big Toe Pose
A classic standing balance that extends one leg forward while holding the toe, challenging stability, hip mobility, and hamstring flexibility.
Extended Right Side Angle Pose
A deep lateral standing stretch that strengthens the legs and core while creating a long line of energy from the back heel to the top fingertips.
Fish Pose with Straight Legs Up
A vigorous backbend variation combining a deep chest opening with intense core engagement by lifting straight legs and arms off the floor.
Half Boat Pose
A low-hovering core strengthener where the lower back roots into the floor while the legs and upper torso balance inches above the mat.
Half Moon Pose
An expansive standing lateral balance that opens the hips and chest while building single-leg stability and core strength.
Half Moon Pose (Left)
A lateral standing balance on the left leg that strengthens the outer hips, opens the chest, and sharpens whole-body coordination.
Half Moon Pose (Right)
An expansive standing balance that strengthens the legs, opens the hips and chest, and challenges equilibrium while floating one leg parallel to the floor.
Half Moon Pose with Stretch
An expansive standing balance that opens the hips and chest while stretching the hamstrings and building single-leg stability.
Half Side Plank Pose on Left Hand with Legs Crossed
A lateral arm balance on the left hand with crossed feet to build shoulder stability, oblique engagement, and balanced core strength.
Half Side Plank Pose on Right Hand with Legs Crossed
A supported side-plank variation on the right hand that builds lateral core stability and shoulder strength using a crossed-leg base.
High Boat Pose
A balanced seated V-shape that deeply strengthens the core, hip flexors, and spinal erectors while building steady focus.
Knees, Chest and Chin Pose
An eight-pointed grounding posture that opens the chest, mobilizes the thoracic spine, and builds foundational upper-body strength.
Left Triangle Pose
A foundational standing posture that lengthens the hamstrings, opens the chest, and builds lateral core stability while rooted through straight legs.
Locust Pose with Right Leg Up
A prone backbend that strengthens the back, glutes, and hamstrings by lifting the chest and right leg while keeping hips square.
Low Boat Pose
A fiery core-strengthening posture where you balance on the sacrum with low-hovering legs and shoulders to ignite deep abdominal power.
Low Lunge with Left Leg Straight
A dynamic lunge with the left leg extended straight back to deeply stretch the hip flexors while building stability and focus.
Revolved Side Angle Pose with Rotation to Left Leg
A deep standing twist that strengthens the legs while rotating the spine across the front left thigh to enhance balance and mobility.
Revolved Side Angle Pose with Rotation to Right Leg
A challenging standing twist that combines a deep lunge with spinal rotation to build lower-body stability, core control, and spinal mobility.
Rotated Warrior Pose on Left Foot
A standing lunge twist rooted through the left foot that builds leg strength, challenges balance, and increases thoracic spinal mobility.
Rotated Warrior Pose on Right Foot
Rotated Warrior on the right foot challenges balance and core control while wringing out the spine and strengthening the lower body.
Side Plank Pose on Left Hand with Legs Together
A lateral arm balance that builds wrist, shoulder, and deep core strength while stacking the body along a single diagonal line.
Side Plank Pose on Right Hand with Legs Together
A lateral arm balance that builds powerful oblique, shoulder, and wrist strength while challenging full-body stability.
Side Plank Pose with Left Hand Grab
An invigorating arm balance where one arm supports a side plank while the top hand catches and extends the top leg skyward.
Side Plank Pose with Left Leg Up
A challenging side plank variation that elevates the top left leg to build lateral core strength, shoulder stability, and balance.
Side Plank Pose with Right Hand Grab
An expansive arm balance that strengthens the lateral core and shoulders while opening the hamstrings through a single-arm side plank with a big-toe hold.
Side Plank Pose with Right Leg Up
A fiery lateral arm balance that elevates the top leg to challenge core stability, shoulder strength, and outer hip control.
Side Plank with Overhead Arc, Right Arm Down
An energizing lateral arm balance that builds shoulder and core stability while opening the side body through an expressive overhead arm arc.
Standing Split - Forward Stretch with Left Leg Up
An intense one-legged standing forward fold that deeply stretches the hamstrings while challenging balance and lower-body stability.
Tree Pose with Hands in Namaste Extended Forward (Left Support)
Balance steadily on the left leg while extending prayer hands forward to build deep core stability and lower-body strength.
Tree Pose with Hands in Namaste Extended Forward (Right Support)
A standing balance on the right leg with prayer hands reaching forward, challenging stability, shoulder endurance, and core control.
Upward Bow Pose with Straight Legs
A deep backbend variation that straightens the legs to shift extension into the upper spine, opening the chest and shoulders fully.
Upward Extended Feet Pose
A classic supine core-strengthener where you raise and lower straight legs to develop deep abdominal control and stabilize the lower back.
Upward Extended Feet Pose with Support
A supported supine posture that tones the abdominal wall and stabilizes the pelvis while protecting the lumbar spine with props.
Upward Plank Pose
An invigorating reverse plank that opens the chest and shoulders while strengthening the wrists, glutes, and posterior chain.
Upward Plank Pose with Left Leg Up
A challenging reverse plank variation that strengthens the posterior chain and shoulders while opening the chest and testing single-leg balance.
Upward Plank Pose with Right Leg Up
A powerful reverse plank variation that lifts one leg to challenge core stability, strengthen the posterior chain, and open the chest.
Upward-Facing Dog Pose
A powerful prone backbend that opens the chest, strengthens the arms and spine, and lifts the entire lower body clear off the mat.
Warrior Pose on Half-Bent Left Leg
A grounded standing lunge with arms raised high, building lower-body stability, hip flexibility, and focused whole-body strength.
Warrior Pose on Left Foot
A powerful standing balance where the torso and lifted right leg form a horizontal line over a stable left leg.
Warrior Pose on Right Foot
A powerful standing balance where you hinge on the right leg to form a horizontal T-shape, building full-body stability, strength, and focus.
Warrior Pose with Left Leg Forward, Right Leg Straight
A powerful standing posture that builds lower-body endurance, opens the hips and chest, and cultivates grounded focus.
Warrior Pose with Right Leg Forward, Left Leg Straight
A powerful standing posture that builds lower-body stamina, opens the hips and chest, and fosters focused concentration.
Wide-Legged Forward Bend with Hands on Hips
A grounding standing inversion that opens the hamstrings and inner thighs while building back strength and stability through the core.