Yoga isn’t all about flexibility; certain asanas can help build strength in the body too. This is great if you’re looking to advance your practice and prevent injury.

Below are some of my favourite strength building yoga asanas that also help to focus the mind. Try these asanas out, and see how you feel afterwards. 

1. Virabhadrasana (Warrior 2 pose)

What does it do? Strengthens glutes and tones legs 

How to do it:
– Start in tadasana (mountain pose), turn to face one of the long edges of the mat and step the feet wide, and turn the back foot in slightly.
– Stretch out the arms wide parallel to the floor, turn the palms to face down.
– Turn the front foot out so the toes face forwards and bend the knee, stacking the knee over the ankle. The heel of the front foot should be in alignment with the arch of the back foot.
– Ground down through the outside edge of the back foot and turn your gaze to look out over the front middle finger.
– Draw the lower abdomen in and up and lengthen the spine.
– Stay in the pose for 5 rounds of breath.
– To come out of the pose, press into the feet, straighten the legs and then and then switch sides. 

2. Ukatasana (chair pose)

What does it do? Strengthens glutes and tones legs

How to do it:
– Stand at the top of the mat with your feet together.
– Bring the weight into the heels, raise the arms towards the sky and bend the knees (as if sitting in an imaginary chair).
– Arms should be shoulder-width apart, or slightly wider if shoulders are particularly tight. Palms either face inward, or they could be joined in a prayer position.
– Keep the feet, knees and thighs squeezing together sinking the hips towards the floor.
– Tuck the tailbone down toward the floor while maintaining length in the lower back.
– To build additional strength, try placing a block in between the thighs and gently squeezing.
– Stay in the pose for three to five rounds of breath.
– To come out of this pose, straighten the legs and rest in uttanasana (standing forward fold).

3. Dolphin pose 

What does it do? Strengthens shoulders, arms, upper back and legs 

How to do it:
– Begin on all fours, knees underneath hips, hands underneath shoulders ensuring that middle fingers face forwards.
– Lower the elbows to the floor directly underneath shoulders. Forearms should be parallel to one another and weight should be evenly distributed across both forearms.
– Tuck the toes, engage the lower belly and lift the knees off the mat.
– Draw the sitting bones up and lengthen the tailbone as the legs begin to straighten out.
– Engage thigh muscles and draw the lower belly in, continue to press the forearms into the floor.
– Maintain space between the shoulder blades and lengthen the spine.
– Head is in between the arms, off the floor.
– Stay in the pose for three to five rounds of breath.
– To come out of this pose, bring the knees down to the mat and rest in child’s pose for a few breaths. 

4. Navasana (boat pose)

What does it do? Strengthens core 

How to do it:
– Begin in a seated position, knees bent and soles of the feet on the mat.
– Bring hands to the back of the thighs, lift the chest and engage back muscles.
– Engage inner thighs, draw belly in and up.
– Lean slightly back, and balance on the sit bones.
– Lift the legs off the floor, with knees bent at a ninety degree angle.
– For an extra challenge, try removing the hands from behind the backs of legs, stretching them forwards, parallel to the floor. Another option is to remove the bend from the knees and straighten the legs.
– Stay in the pose for three to five rounds of breath.
– To come out of this pose, bring the feet down, and sit with a straight spine, holding onto the shines for a couple of breaths.

As well as strength building, these yoga asanas can help cultivate a sense of stability for the mind and body – a useful tool when dealing with periods of stress and anxiety. 

Louise Gordon is a yoga teacher and an experienced brand manager and creative producer. She has more than 10 years’ experience working for lululemon and Red Bull to name a few. She is a certified vinyasa yoga teacher, teaching public and private classes (currently online) and also collaborates and consults wellbeing and lifestyle brands. Follow her on Instagram or check out her website