If you are a beginner in yoga and you are considering to include yoga in your daily routine, then you should be aware that different poses benefit the body differently.
If you want to strengthen your core, arms, and leg muscles, you can include the following easy poses in your daily routine.
6 Easy Strength-Building Yoga Poses For Beginners
1. Adho Mukha Svanasana (Downward Facing Dog Pose)
This pose strengthens most of the muscles of the body, especially the arms, shoulders, legs, and feet. It also tones the muscles and increases blood circulation to the brain.
- Position yourself on all fours, placing your palms on the ground and knees touching the ground.
- Make sure the hands are shoulder width apart, the feet are hip width apart and parallel to each other. The toes should point straight ahead.
- As you exhale, lift your hips up, straightening your knees and elbows. This position will look like you have formed an inverted V with the body.
- Ensure that your hands are not overburdened with your body weight, distribute the weight to your legs as well.
- Hold this position and take long deep breaths.
- Exhale, bend the knees, and come back to the initial position.
2. Kumbhakasana (Plank Pose)
This yoga pose strengthens your arms and shoulders. It also strengthens the muscles along the spine and tightens the abdominal muscles.
- Place your hands and knees on the mat, with your wrists directly under the shoulders.
- Keeping your arms perpendicular to the mat, tuck the toes under and extend your legs straight behind you.
- Look down at the floor, aligning your neck with your spine.
- Pull your abdominal muscles in so that your hips don’t sag. Ensure that you don’t pull them up either.
- Hold this pose and breathe in and out for at least 30 seconds.
- Release the and come back to your initial position.
3. Ardha Pincha Mayurasana (Dolphin Pose)
This pose stretches your shoulders, feet, calves, and hamstrings. It strengthens your arms and leg muscles. This is similar to the downward facing dog pose; however, the difference is that in this pose you use your elbows.
- Come onto your knees and place your hands together interlocking the fingers.
- Take deep breaths and tuck in your toes.
- As you exhale, slowly lift your knees and hips away from the mat, but placing your hands intact.
- Bring the head down and breathe normally.
- Hold this position for at least 30 seconds.
- Exhale and bring your knees down, relax slowly, and come back to the initial position.
4. Utkatasana (Chair Pose)
This pose benefits the spine, hips, and chest muscles. It strengthens the lower back and torso and tones the thigh, ankle, leg, and knee muscles.
- Stand erect with your feet slightly apart.
- Extend your arms out in front of you with your palms facing the ground. Make sure that your elbows are not bent.
- Bend your knees gently and push your pelvis down as though you are sitting a chair.
- Ensure that you are comfortable in this position and you can balance your body without any drastic movement.
- Sit straight and lengthen your spine.
- Hold this position for a few seconds, breathing comfortably.
- Exhale slowly and bring your arms down, returning to your initial position.
5. Vrksasana (Tree Pose)
The Tree pose stretches your legs, back, hips, and arms. It also makes your legs stronger, improving balance. It also helps improve your concentration.
- Stand erect with your arms by your side.
- Bend your right knee and bring the sole of the feet up to inner thigh of your left leg. Ensure that the sole of the feet is kept flat on the left leg.
- Make sure that the left leg is straight and balance your body without any drastic movements.
- After you find your balance, inhale slowly bringing your arms above your head and holding your palms forming Namaste mudra.
- Look straight ahead of you. Focus on something steady; a steady gaze will help you maintain a steady balance.
- Ensure that your spine is straight.
- Hold this pose for a few seconds and exhale slowly, bringing your arms back down to the sides.
- Stand erect and repeat using the other leg.
6. Chaturanga Dandasana (Four-Limbed Staff Pose)
This pose strengthens your arms, shoulders, wrists, and leg muscles. It also develops your core stability.
- Position yourself on all fours – shoulder and arm in one line and hips and knees in one line.
- Tuck your toes and position your body in a high plank position. In this position, you need to make sure your spine and neck are aligned. Your shoulders should be in line with your wrist. If required, you can move slightly back.
- Do not arch your back or push your hips up.
- Exhale and lower your shoulders balancing your weight.
- Exhale and push up to come back to high plank position.
- If you don’t have the strength to do this in high plank position, you can do this pose by placing your knees on the ground.
- If you have an existing condition, make sure you talk to your yoga instructor.
- Begin new poses, especially if you are a beginner, with the guidance of a certified yoga instructor.
- Do not continue a pose that has caused you extreme discomfort.
- If there is any pain or discomfort experienced, consult a doctor.