Beginner Yoga Poses for Strength

Targets: thighs, calves, ankles, and core

How to do it:

1. Stand with feet hip-width apart.
2. Inhale and raise your arms overhead, keeping them parallel or palms touching.
3. Exhale and bend your knees and bend at the hip, lowering your hips as if sitting in an imaginary chair.
4. Keep your chest lifted and weight in your heels.
5. Hold for 30 seconds to 1 minute, maintaining steady breath.

Targets: legs, hips, and shoulders

How to do it:

1. Stand with your feet wide apart.
2. Turn your right foot out 90 degrees and your left foot slightly in.
3. Bend your right knee over your right ankle, keeping the left leg straight.
4. Extend your arms out to the sides, parallel to the floor, palms down.
5. Gaze over your right fingertips.
6. Hold for 30 seconds to 1 minute, then switch sides.

Targets: arms, shoulders, core, and legs

How to do it:

1. Start in a tabletop position with your hands directly under your shoulders and your knees under your hips.
2. Step your feet back one at a time, coming into a high push-up position.
3. Keep your body in one straight line from head to heels.
4. Engage your core, chest, glutes, and legs, pressing firmly through your palms.
5. Hold for 30 seconds to 1 minute, breathing steadily.

Targets: glutes, hamstrings, and lower back

How to do it:

1. Lie on your back with knees bent and feet hip-width apart, close to your sitting bones.
2. Press firmly through your feet and lift your hips toward the ceiling.
3. Clasp your hands underneath your back if comfortable.
4. Engage glutes and thighs to support the lift.
5. Hold for 30 seconds to 1 minute, then slowly lower down.