15min
Strength
Standing Yoga for Leg Strength
A standing series with Chair, Tree and repeated warrior poses, followed by folds and rest.
Beginner · 16 poses
Build strength with your own body weight
Yoga for strength
Standing work, planks and steady flows that build strength in the legs, core and upper body.
Yoga builds strength by holding your own body weight in challenging positions. Standing poses work the legs, planks and boat pose build the core, and flowing sequences strengthen the arms and shoulders.
Strength builds with time under tension, so hold poses for a few steady breaths, rest, then repeat. Increase the hold or the number of rounds as you get stronger.
Tips for practice
- Keep breathing steadily. Holding the breath is a sign to ease off.
- Quality first: keep good alignment before holding longer.
- Rest between strong poses.
- Practise strength two to four times a week.
Practise safely
If you have high blood pressure, a heart condition or joint problems, ask a health professional which kinds of effort are suitable for you.
Guided practices
20min
Strength
Standing Yoga for Leg Strength
Spend twenty minutes working through standing shapes, returning to Warrior I and II before a floor-based finish.
Beginner · 16 poses
20min
Strength
Vinyasa: A Steady Flow
A fuller slow flow with a repeated standing passage, balance and a gentle floor finish.
Intermediate · 27 poses
Poses to know
Chair Pose
Utkatasana
Warrior I
Virabhadrasana I
Plank Pose
Phalakasana
Boat Pose
Navasana
Locust Pose
Salabhasana
Side Plank
Vasisthasana
Questions people ask
Can yoga build muscle?
Yoga can build strength and endurance, especially in the legs, core and shoulders. For maximal muscle growth, many people combine it with other strength training.
Which yoga style is best for strength?
Vinyasa, Ashtanga and power yoga are more strength-focused. Slower Hatha classes with long standing holds also build leg strength.