Many people choose yoga as their preferred workout, and for good reason. This form of exercise not only offers a healthy way to calm the mind but also helps build strength and flexibility. Whether you're a beginner or more experienced, we've consulted with a yoga instructor to find a daily workout that focuses on building strength.
"As a yoga instructor, most of my daily strength training comes from yoga! I love to flow in vinyasa or hold a plank during chaturanga to challenge myself," says Emily Forte, ERYT-500 and master trainer for YogaSix. "Yoga is great for building strength because you're using your own body weight to support yourself or lifting and lowering your body in poses like chaturanga (high to low pushup) or transitioning from upward-facing dog to downward-facing dog. Most yoga poses enhance core strength, stability, mobility, and flexibility."
Many standing yoga postures can provide a full-body workout when you hold them for five to eight breaths or more—you'll start to feel the burn in your muscles! Forte suggests, "Try holding a high crescent lunge or Warrior II for eight to 10 breaths, and I guarantee your quads and glutes will be screaming at you, or you'll start to feel the shakes!"
So, roll out your workout mat and let's follow a yoga instructor's daily routine to build strength.
Bodyweight Squats
"[Bodyweight squats target the] thighs, hips, and glutes. Squats are very similar to chair pose in yoga, and you can hold the chair pose or pulse in it for one minute," explains Forte.
To perform the exercise, start with your feet hip-width apart. Slowly bend your knees, push your hips back, and lower yourself into a squat. Keep your chest lifted and tall. For added resistance, you can hold a dumbbell at your chest. Aim for three sets of 12 to 15 reps or hold for one minute.
Alternating Lunges
Alternating lunges strengthen your hips, legs, and back while also helping to improve stability.
Start by standing upright. Step forward with one foot and bend your back knee to lower into a lunge. For split squat jumps, jump up and switch legs midair. If you prefer a lower-impact option, step your feet back together after each lunge and continue to alternate stepping forward into a lunge. Aim to complete four sets of 12 to 15 reps.
Bodyweight Planks
"[Bodyweight planks strengthen the] core, shoulders, arms, legs, and back muscles," Forte explains. "In yoga, chaturanga involves transitioning from a high plank to a low pushup, then to upward-facing dog and downward-facing dog, which is common in most vinyasa-based yoga classes."
To perform a plank, start on all fours. Extend your legs behind you, ensuring your hands are positioned directly under your shoulders. Engage your core and maintain a straight spine, forming a straight line from head to heels. Hold the plank position for one minute, or, for an added challenge, perform plank shoulder taps by tapping each shoulder with the opposite hand, completing two sets of 30 reps, alternating sides.
Pushups
Begin on all fours. Kick your legs behind you, tuck your toes, and make sure your hands are planted under your shoulders. Bend both elbows to lower your chest toward the floor. Keep your spine elongated and your core activated. Press back up to a high plank. Perform three sets of 12 to 15 reps.
Deadlifts with Dumbbells
"In order to build strength, [the] load needs to be increased, which is why I incorporate dumbbells for strength training rather than relying solely on my yoga practice," Forte shares.
Start by standing with your feet hip-width apart. Hold a dumbbell in each hand, positioned in front of your thighs. Engage your core and roll your shoulders back. Push your hips and glutes back, bend your knees, and lower the dumbbells to about shin height, keeping your spine long and core engaged. Raise your chest and the dumbbells as you stand back up, squeezing your glutes at the top of the movement. Perform three sets of 12 to 15 reps.
Dead Bugs
Begin by lying flat on your back. Lift your knees to about 90 degrees and extend your arms up toward the ceiling. Lower your left leg and right arm while keeping your lower back pressed to the ground and your core engaged. Raise them back up and lower your right leg and left arm. Continue to alternate sides as you perform three sets of 12 to 15 reps.
High Plank to Downward Dog
Begin in downward down with your hands and feet planted hip-width apart and your hips raised toward the sky so your body is in a reverse "V" shape. Gradually shift your weight forward to assume a high plank. Hold the plank position for one or two breaths, then move back into downward-facing dog. Complete three sets of 12 to 15 reps.
Single-leg Bridge Lift
Begin lying flat on your back. Plant your right foot on the ground behind your sit bones, extend your left leg, and place your arms at your sides. Press your right foot and both palms into the yoga mat to raise your hips and left leg. Lift until your thighs become parallel to the floor. Then, lower to the ground. Complete four sets (two per side) of 12 to 15 reps.