Skip to main content

Yoga for Beginners/7 Best Strength-Building Yoga Postures for Beginners

7 Best Strength-Building Yoga Postures for Beginners | India-sportmart

The 7 Best Strength-Building Yoga Asanas for Beginners...

Yoga poses for beginners are a great way to develop muscle strength and stamina.

Whether you are looking to increase your core and arm strength or your body posture with yoga, these asanas for strength can work those tight muscles. However, to make the most of these poses and achieve the desired results, it is important to perform them correctly and consistently.

Vrikshasana / Tree Pose

Vrikshasana, done standing like a tree and maintaining balance, is a great asana for beginners. This asana helps in balancing. During the practice of this asana, you learn to balance the breath and also learn to balance the body on one leg. This asana helps in making you strong from the core.

To do this pose:
  • In this posture, first of all stand straight, then bring both your hands near the thighs.
  • Keeping the right knee bent, place it on the left thigh, and keep the left leg firmly on the ground during this time.
  • Keep the left leg straight and normalize the speed of breathing.
  • While inhaling slowly, raise both the hands upwards.
  • Make a posture of 'Namaskar' by taking both the hands up.
  • Keep an eye on an object from a distance and maintain balance.
  • Keep the spine straight. The body will remain strong as well as flexible.
  • Take deep breaths inwards, while exhaling, release the body.
  • Slowly bring the hands down.
  • Now put the right leg on the ground as well, and stand in the same way as you were standing before the posture.
  • Now repeat the same process with the left leg.
  • Warrior II (Virabhadrasana II)

    Yoddha 2 pose is especially beneficial for those who run. Practicing this asana helps them a lot in warming up the muscles before running. It strengthens the core, legs, back and arms.
    Due to this, the muscles of the thighs become stronger and the chances of getting injuries in them are also reduced. Along with this, the rate of recovery of injuries also increases.

    To do this exercise:
  • For this asana, stand straight with your left leg forward and your right leg backward.
  • Keep the right leg bent at 90 degrees and your hip to the right.
  • Bend your left knee so that it comes over your left ankle, and keep your thigh as close and parallel to the ground as possible.
  • Keeping the shoulders resting on your hips, extend the left arm forward and the right arm backward. Keep the head facing forward.
  • Maintain this posture, and take four to five deep breaths in this position.
  • Do it the same way with the right leg.
  • Trikonasana

    In Trikonasana, the body forms the shape of a triangle, hence it is named Trikonasana. By doing this asana, you can keep your bones strong. Apart from this, doing this yoga plays a big role in reducing back pain and reducing obesity.

    To do this exercise:
  • First of all, stand straight and hold a brick each on both your hands.
  • Keeping your heels inward, extend your left foot outwards.
  • Both your heels should be in a straight line.
  • Breathe in and while bending your body at the hip, turn to the left and raise your right arm straight up.
  • In this posture, your head will be in line with your torso.
  • Relax your body while exhaling.
  • Plank Pose (Phalakasana)

    This is an easy elementary level exercise to be done lying down. Plank pose, also known as Phalakasana in Sanskrit. While doing Phalakasana, the balance of the body has to be made on both the hands. Phalakasana is considered a part of Six Pack Yogasana. While doing this asana, pressure on the abdominal muscles starts in a few seconds. With its regular practice, the accumulated fat on the stomach can definitely be reduced.
    This asana is one of the best exercises to strengthen the shoulders, lower back and abdominal muscles.

    To do this pose:
  • Begin with Phalakasana with Uttanasana.
  • Straighten legs back, and tuck your toes.
  • Keep the body lifted on both the palms.
  • Spread the fingers of the hand and put the entire weight of the body on the toes.
  • Don't lock your elbows, and keep your hips in the correct position - neither too low nor too high.
  • Maintain this posture for a few seconds to a minute.
  • If unable to maintain this position, drop your knees for balance.
  • After this, come to Balasan and rest for some time.
  • Downward Facing Dog (Adho Mukha Svanasana)

    Downward-Facing Dog Yoga Pose is also one of the best poses for beginners. Downward facing dog (Adho Mukha Svanasana) is symbolic of bending forward like a dog, hence it is called Adho Mukha Swan Asana. It helps to stretch the calves and hamstrings and also strengthens the legs and arms. It also helps in increasing strength in the external oblique abdominal muscles.

    To do this pose:
  • Keeping your knees and hands on the floor, take the body from all four sides in a table position.
  • The back should be like the top of the table and both the arms and legs should be like the legs of the table.
  • Bend the toes, and push back with the hands. Simultaneously raise your hips, and straighten your legs.
  • Press the palms on the ground, strengthen it with the help of the shoulders. Keeping the throat tight, touch the ears with the arms.
  • Take long deep breaths, remain in the state of downward swan. Keep your eyes on the navel.
  • To come back, get back on your knees and hands.
  • Dolphin Pose (Ardha Pincha Mayurasana)

    Dolphin pose is the most posture to strengthen the shoulders. In this posture, the body looks like a peacock munching on grains and on the other hand a diving dolphin fish, which is why it is known by both the names Ardha Pinch Mayurasana and Dolphin Pose. The pose may seem easy, it requires a lot of flexibility.

    To do this pose:
  • First of all lie down on your stomach.
  • While inhaling, lift the body with the help of feet and hands.
  • The body will fall into a table-like shape.
  • While exhaling, lift the hips upwards.
  • Keep the elbows and knees tight.
  • The shoulders and arms should remain in a straight line during the practice of this asana.
  • The feet will be in line with the hips and the ankles will be on the outside.
  • Press the hands down towards the ground.
  • Try to stretch the neck, keep touching the ears, inner part of the hands.
  • Try to focus your eyes on the navel.
  • Stay in this position for a few seconds.
  • After that keep the knees on the ground.
  • Come back to the table position again.
  • Cobra Pose (Bhujangasana)

    Bhujangasana, widely known as Cobra Pose, is a backward bending pose. Which stretches the entire upper body and relieves back pain and stiffness in the shoulders. This is one of the best beginner-friendly strength-building yoga poses to ease upper body pain. This asana is done by lying on the ground and bending the back. While the head is in the position of the raised hood of the snake.

    To do this exercise:
  • Begin the pose by lying on your stomach, resting your forehead on the mat and placing your hands under your shoulders. Make sure that your ankles keep touching each other.
  • Lift upper chest and shoulders off mat but without pressing into your hands.
  • Take the shoulders away from your ears, and keep looking straight or at the floor to avoid straining the neck.
  • To release this pose, lower your forehead back down, and inhale.
  • Yoga youtube video

    Related Pages:
    1. शीर्षासन करने से लाभ
    2. 5 yogasan name with information
    3. Balasana (Child’s Pose) Steps & Benefits
    4. What is Tratak Meditation?
    5. What are the benefits of outdoor training compared to gym workout?
    6. How Yoga is beneficial in your life in modern life?
    7. Walking is a good exercise for health
    8. Can 75 plus age people do pranayama?
    9. How to increase height after 18 years age by yoga naturally?
    10. BEST YOGA MAT THICKNESS AND HEIGHT

    Sports| Football |Tennis | Cricket | Yoga | GYM | G K


    Comments

    Read other -

    WPL/Cricket/five-wicket hauls

    Five-Wicket Hauls in WPL (max-width- 640px)"> List of WPL Cricket Five-Wicket Hauls... In cricket, the taking of five or more wickets in an innings by a bowler, especially in T20 cricket where a bowler can bowl a maximum of 24 balls (4 overs). WPL (Women's Premier League) is a professional women's Twenty20 cricket league in India, held every year since its first season in 2023. In the three seasons played, six five-wicket hauls have been taken by six different bowlers. Check out the list of Women's Premier League Cricket Five-Wicket Hauls Here. Five-Wicket Hauls in WPL # Bowler Date Ground Team Opp Inns Ov. Runs WKts Econ Result 1 Tara Norris 5 Mar 2023 Brabourne Stadium Delhi Capitals Royal Challengers Bengaluru ...

    IPL/Cricket/Fastest Fifties in IPL History

    Fastest Fifties in IPL History (max-width- 640px)"> Fastest Fifties in IPL History... IPL cricket is famous for explosive batting, aggressive bowling and high run scores. This list of fastest half-centuries highlights the explosive batting talent present in the IPL, with players like Yashasvi Jaiswal setting new standards for rapid runs and aggressive batting at the crease. Here is a list of the fastest half-centuries in Indian Premier League (IPL) history. Here’s the updated list of the fastest fifties in Indian Premier League (IPL) history IPL - Fastest Fifties Player Balls for 50 Match Venue Date   Yashasvi Jaiswal 13 Rajasthan Royals v Kolkata Knight Riders Kolkata 11 May 2023   KL Rahul 14 Kings XI Punjab v Delhi Capitals Mohali 08 April 2018   P...

    IND vs PAK One Day International match record from 1978

    IND vs PAK - One-Day Internationals (Since 1978) IND vs PAK - One-Day Internationals... Read information about India vs Pakistan cricket history, One Day International records IND vs PAK, One day records, stats between India and Pakistan. India vs Pakistan: One Day International (since 1978) Both sides Total Played: 132 India won: 55 Pakistan won: 73 No Result: 4 IND vs PAK - Match results Team 1 Team 2 Winner Margin Ground Match Date Pakistan India India 4 runs Quetta Oct 1, 1978 Pakistan India Pakistan 8 wickets Sialkot Oct 13, 1978 Pakistan India Pakistan Sahiwal Nov 3, 1978 Pakistan India Pakistan 14 runs Gujranwala Dec 3, 1982 Pakistan India Pakistan 37 runs Multan Dec 17, 1982 Pakistan India India 18 runs Lahore Dec 31, 1982 Pakistan India Pakistan 8 wickets Karachi Jan 21, 1983 India Pakistan India 4 wickets Hyderabad (Deccan) Sep 10, 1983 India Pakistan India 4 wickets Jaipur Oct 2, 1983 India Pakistan Ind...

    List of Ranji Trophy winners since 1934 - Ranji Trophy

    List of Ranji Trophy winners List of ranji trophy winners... The Ranji Trophy is an annual domestic first-class cricket championship played between various teams representing regional and various state cricket associations in India. This cricket trophy is named 'Ranji' after the first Indian cricketer to play international cricket, Ranjitsinhji, who was also known as 'Ranji'. He was the ruler of the Indian princely state of Navanagar and a great batsman. He played 15 Tests for England between 1896 and 1902. Ranji Trophy was first played in 1934. It is the premier first-class cricket championship of India, organized by the Board of Control for Cricket in India (BCCI). The competition currently has 38 teams, with at least one representation from all 28 states and 4 out of 8 union territories of India. Vidarbha are the current Ranji Trophy champions, having defeated Kerala in the final match of the 2025–25 season. Fast Facts : The Ranji Tr...

    IPL/Cricket/Top 20 player of the match awards in IPL History

    Top 20 player of the match awards in IPL History (max-width- 640px)"> Most player of the match awards in ipl history... AB de Villiers leads the all-time list with 25 awards in IPL history, followed by Chris Gayle in second place with 22 awards. Rohit Sharma has won 20 Man of the Match awards. Virat Kohli has 19, MS Dhoni has 18 and David Warner has 18. Here’s top 20 list of the player of the match awards in Indian Premier League (IPL) history Top 20 player of the match awards in IPL History # Player Teams Matches Batting Bowling Awards Inns Runs Avg Overs ...

    List of fastest player to reach 500 ODI wickets - BOWLING RECORDS ODI

    List of fastest player to reach 500 ODI wickets List Of players to Fastest 500 ODI Wickets... 500 wickets in ODIs is a huge achievement, and only 2 players have been able to achieve it in ODI cricket. Sri Lanka's Muttiah Muralitharan holds the record for the fastest 500 wickets in ODI cricket in just 324 matches. The second bowler is Pakistan's Wasim Akram at number two in just 354 matches. The fastest bowler to complete 500 wickets in 50 overs in cricket is only 2 bowlers. Related Posts: Fastest 400 ODI Wickets | Fastest 300 ODI Wickets | Fastest 200 ODI Wickets | Fastest 100 ODI Wickets | Fastest 50 ODI wickets Here is the list of Fastest To Reach 500 ODI Wickets. Fastest to 500 wickets in ODIs Pos Player Country Matches Time 1 M Muralitharan Sri Lanka 324 15y 165d 2 Wasim Akram Pakistan 354 18y 94d Related Pages: List Of players to Fastest 400 ODI Wickets List Of players to Fastest 300 ODI Wickets List O...

    Challenger Series\NKP Salve Challenger Trophy

    NKP Salve Challenger Trophy Winners List NKP Salve Challenger Trophy Winners List... The NKP Salve Challenger Trophy, an Indian List A cricket competition commonly known as the Challenger Series, was an Indian cricket tournament organized by the BCCI. Established in the 1994–1995 season, the NKP Salve Challenger Trophy tournament was played to provide young players with an opportunity to showcase their talents. Check list of NKP Salve Challenger Trophy here. Also Read : List of Ranji Trophy winners Quick Info about NKP Salve Challenger Trophy Countries India India Administrator BCCI (Board of Control for Cricket in India) Format List A cricket First edition 1994–95 Latest edition 2013-14 Tournament format Knock out Number of teams 3 Current champion India Blue Fast Facts : The first season of the NKP Salve Challenger Trophy took place in 1994–1995. India Senior has won 7 times including the 2005–06 edition. The tournament was playe...

    Fastest To 10000 Test Runs - TEST CRICKET RECORDS

    fastest to reach 10000 test runs Fastest To Reach 10000 Test Runs... Scoring more than 10,000 runs in Test cricket is considered a significant achievement. In 1987, Sunil Gavaskar became the first player to cross the 10,000-run mark in Tests during a match against Pakistan. As of June 2022, fourteen players—out of seven teams that are full members of the International Cricket Council (ICC)—have scored 10,000 runs in Tests. Among them Sachin Tendulkar, Rahul Dravid and Sunil Gavaskar are three Indians and three are from Australia, while two are from England, Sri Lanka and West Indies. Rest of Pakistan and South Africa make one player each. Who has scored 10,000 runs in test cricket. Fastest To Reach 10000 Test Runs Pos Player Team Mat Inn Time 1   BC Lara West Indies 111 195 13y 250d 2   Sachin Tendulkar India 122 195 15y 121d 3   KC Sangakkara Sri Lanka 115 195 12y 159d 4   RT Ponting Australia 118 196 12y 174d 5 ...

    Fastest To 13000 Test Runs - TEST CRICKET RECORDS

    Fastest To 13000 Test Runs Fastest Players to Score 13000 Test Runs... There are only 4 batsmen in test cricket who have completed 13000 runs. Sachin Tendulkar is the fastest player to complete 13000 runs in 266 innings in 163 Tests. Sachin leads them in the fastest innings while Rahul is the fastest in terms of match numbers. Below are the top 4 batsmen who completed their 13000 test runs in test cricket. Fastest To Reach 13000 Test Runs Pos Player Team Mat Inn Time 1 Sachin Tendulkar India 163 266 20y 63d 2 JH Kallis South Africa 159 269 17y 19d 3 RT Ponting Australia 162 275 16y 47d 5 Rahul Dravid India 160 277 15y 155d Related Q&A : Q. Who was the first player to score 13,000 runs in test cricket? Ans. The all-time highest run-scorer in Test cricket, Sachin Tendulkar is the first player to score 13000 runs in Test cricket, the fastest in 266 innings in 163 T...