The Best Yoga Moves to Build Strength and Flexibility - GoodRx (2024)

There’s a common misconception that yoga is only about slow stretching and deep breathing. A primary focus of yoga is increasing flexibility and calming the mind. But many forms of yoga can also help you build strength. Vigorous styles of yoga can help you meet your strength-building goals.

How does yoga work?

Yoga is an ancient practice that originated in India thousands of years ago. But today, many people –– especially in the Western world –– use it as a form of exercise to promote physical and mental well-being. It's a mind-body practice that combines movement, meditation, and breathing techniques.

The physical practice consists of poses, or asanas in Sanskrit. Poses might be more active or passive, depending on the type of yoga. For instance, yin yoga involves holding passive poses for extended periods to promote flexibility. Restorative yoga involves using props to hold static stretches and calm the mind.

Many other types of yoga are more active and strenuous. These styles may be particularly effective for helping you build strength.

How does yoga help build strength?

To understand how yoga builds strength, you have to understand how the body gets stronger. Muscle hypertrophy refers to an increase in muscle mass. Some things that contribute to muscle hypertrophy are mechanical tension and metabolic stress. For example, you might challenge your muscles to overcome a new stressor, like lifting weights. The mechanical tension from those weights causes metabolic stress, which can trigger muscle hypertrophy over time.

Most people think of weight training when they think of muscle-strengthening exercise. But any activity that causes the body to work against resistance can build strength. With yoga, you use your body weight as resistance.

Active styles of yoga involve lifting your body weight and holding static poses, which stresses your muscles. These practices incorporate bodyweight exercises similar to moves like push-ups and lunges. If you’ve ever done these exercises, you know how hard they can be.

How can a beginner get started with yoga for strength training?

You should check with your healthcare provider before starting yoga. This step is crucial if you have specific health concerns.

Like any other exercise, yoga challenges you to learn new skills and develop them over time. So the best way to get started is by taking a class with a qualified instructor. If you don't have access to in-person classes, you can try online classes. They offer the added perk of pausing or rewinding any instruction you don't understand.

Several types of yoga can strengthen your body, including:

• Ashtanga: This challenging practice involves a set sequence of postures that include arm balances and inversions. The rigorous postures may improve core and upper body strength. You perform ashtanga at a controlled pace using slow, deep breaths and link the transitions between poses with your breath.

• Vinyasa: A flowing style of yoga, Vinyasa links movement and breath. There is no set sequence of poses. Instead, the teacher designs Vinyasa classes to provide total-body strengthening postures. A study found that practicing Vinyasa yoga for 12 weeks helped adults improve muscle strength and endurance.

• Bikram: This practice requires participants to do yoga in a room heated to at least 100 degrees Fahrenheit. Classes last 90 minutes and include a set series of 26 postures performed at a moderate pace. Practicing Bikram yoga may increase lower body strength.

• Power yoga: Often used as an umbrella term for all physically demanding yoga styles, power yoga classes are fast paced and may or may not be performed in a heated room.

Whatever style of yoga you decide to try, here are a few tips for your first class:

• Look for an easy level I or beginner class, or choose an “all levels” class.

• Wear comfortable, stretchy, breathable clothes.

• Arrive early if you are taking an in-person class. Let the teacher know you are new to yoga and tell them if you have any injuries that might require pose modifications.

• Follow along as best you can in class, but don’t force yourself into any poses.

The most important thing is to start slow. Pushing yourself beyond your physical limits can lead to injury, derailing your fitness routine and strength gains.

What are the best strength-building poses?

The best strength-building poses depend on how long you've been doing yoga. If you're a beginner, you'll want to focus on foundational strengthening poses. This includes:

• Upward dog (urdhva mukha svanasana)

• Downward dog (adho mukha svanasana)

• Warrior I (Virabhadrasana I)

• Tree pose (Vrksasana)

• Cobra pose (Bhujangasana)

More advanced poses include binds, arm balances, and inversions. Don’t fret if you can’t do every pose right away. It can take years of practice to develop the strength, flexibility, and muscle memory to execute advanced poses. Just keep practicing, and you’ll get there.

Can yoga be a whole-body workout?

A well-rounded yoga practice can provide a full-body workout, strengthening the major muscle groups in the upper and lower body.

Yoga can help strengthen core muscles, including the abdominals and lower back muscles. A strong core is crucial for good posture and balance. It may also relieve low back pain and prevent injury.

The strength you build practicing yoga isn’t the same as lifting heavy weights in the gym. Yoga builds functional strength, flexibility, and balance. This enables you to carry out everyday tasks with ease. For example, you may need to balance on one foot and reach for something on a high shelf or bend over to tie your shoe. So if your goal is to remain flexible and strong as you age, yoga is the perfect activity.

How often should you practice yoga for strength building?

There aren't any widely accepted guidelines on exactly how often you should practice yoga to build strength. However, the CDC recommends that adults do total-body strength-training exercises at least two days per week. So if you're a beginner, adding the practice to your routine twice a week is a good place to start.

Research suggests that regular yoga practice can improve muscle strength and flexibility. And that's just one of a long list of research-backed benefits of yoga. When you get more comfortable with your yoga routine, you can consider practicing three or more times a week.

One study found that adults who practiced yoga three times a week for 2 months had more strength and better functional fitness. Ongoing research indicates that yoga can promote muscle strength. And you can combine it with other strength or resistance-training exercises like weightlifting to build muscle.