Want to increase strength but not go to the gym? Try out five yoga poses for strength. Whether you are a teenager or still in your 20s, your focus can be just on weight loss. But as we grow older, we must also consider about gaining strength.

That’s because if our body becomes weak, there can be chances of getting several health problems. Additionally, ageing involves decreasing lean muscular mass. No surprise why strength training is getting popular.

If sweating it out at a gym isn’t your thing, try yoga for strength. You would believe that yoga is just about stretching and bending, yet it helps not just with flexibility but with strength.

1. Vrikshasana

How to practice Vrikshasana or Tree pose

• Stand straight and balance solidly on your left leg while bringing your right leg up.
• Put your right foot against the inner side of your left thigh.
• Join your palms like you are praying and bring them to your chest level.
• Remain in this position for 10 seconds then gradually you can hold for up to one minute.

Dr Mehta states that balancing on one leg and focussing on one location boosts your focus. Vrikshasana also develops the strength of the gluteus, hamstring, hips, quadriceps and knee muscles.

2. Parvatasana

How to practice Parvatasana

• Sit in Vajrasana and keep your hands in front of you.
• Lift your buttocks and push your head down until your heels touch the ground. Do it without shifting the position of your hands and feet.
• Hold it for some time then gently come back.

Keeping your palms and feet on the ground and raising your chest up can make your determination strong. Shoulders, hands, heels, calves, hamstrings, glutes, hips and lower back muscles are included in this asana, making them strong.

3. Double Pawanamuktasana

How to perform this yoga asana for strength

• Lie down on your back while keeping your legs straight.
• Raise your legs straight up to 45 degrees then bend your legs at the knees up towards your chest until your thigh touches your stomach.
• Hug your knees and lock your fingers then gently lift your head up and try touching the tip of your nose to the knees.
• Hold this posture for 30 seconds and you can extend it to one minute if you can.
• Bring your head down and straighten your legs and then bring it on the ground and relax.

This helps to have strong inner core strength.

4. Naukasana

How to perform Naukasana or Boat pose

• Simply lie down flat on your mat while keeping your feet together and your arms on the sides. Your fingers should be stretched towards your toes.
• Lift your upper body and bend your knee, stretching your arms towards your feet.
• Slowly try to straighten your legs and feel the stretch in your stomach area and balance your body entirely on the buttocks.
• Ensure your toes, eyes and fingers are in one line.
• Remain in this position for at least 10 seconds then bring your legs then the upper body down and relax.

It strengthens your core and confidence, says the expert.

5. Virabhadrasana

How to perform Virabhadrasana

• Stand straight with your feet three to four feet apart. Turn your right foot out so that it is at an angle of 90 degrees.
• Turn your left foot in, make sure it is at an angle of around 15 degrees.
• Slowly lift both arms sideways to your shoulder height. Your palms must be facing upward.
• Bend your right knee then turn your head and look towards your right.
• Stretch your arms more and hold your head high.
• Hold it for about 20 seconds then follow the steps for the other side.

It strengthens the back and front of the calf muscles, hamstrings, and gluteal muscles.

To be stronger, you don’t have to just rely on weights. But the expert says that functional training and calisthenics can be done if you wish to switch things up a bit. Weight exercise can help to maintain and increase muscle mass, as well as strengthen ligaments and joints.