Whether you’re a beginner yogi or seasoned practitioner, these poses will help build core strength. They’re also great for warming up the body in preparation for more advanced postures.
Child’s pose provides a gentle stretch for the back and is typically used as a resting position in between more strenuous yoga movements. Try it in our Strong And Supple – Short Version class with Francesca Giusti.
1. Warrior II
This popular yoga pose strengthens the legs and core muscles, and stretches and opens the front body. The wide stance requires a firm tuck of the pelvis and a deep squeeze through the core muscles.
The biceps, front-leg quadriceps, back-leg hamstrings and glutes, and hip adductors (inner thigh) are all strengthened in this posture. This pose also creates length in the pectoralis major and psoas.
2. Warrior III
Warrior III is a great pose to practice balance with and it strengthens the leg, back and core muscles. It also helps improve balance, body awareness and proprioception.
For students who struggle with this pose try changing the position of the arms. Instead of reaching forward you could bring them together in front of the chest or use airplane arms. You can also rest your hands on a chair for stability.
3. Tree
Tree Pose (Vrksasana) is a foundational balance pose that challenges students to strengthen their legs and core. Teachers can offer variations like Extended Tree Pose, which allows the lifted foot to touch the opposite thigh or even outside the knee, to challenge the student.
Beginners can practice this pose with a wall for support and to build confidence in their ability to maintain the pose. They can also focus on a modification like Half Tree Pose, placing the foot above the knee or on the calf to avoid straining the leg.
4. Warrior IV
Warrior IV, also known as Virabhadrasana IV, strengthens the legs and shoulders, and cultivates balance. To enter the pose, lower the back foot to the floor and bring your front knee directly over the ankle.
If this is challenging for you, stand close to a wall or use a chair to help you find stability. The pose is a good stretch for the side body, too.
5. Cobra
Cobra, also called bhujangasana, is one of the milder back-bending poses. It often replaces upward facing dog in a sun salutation, and it’s great for beginners and anyone who wants a light back-bend.
Be careful not to overextend your spine. Regular practice may help you curve your spine more evenly. Research suggests this pose can relieve pain, enhance posture, and improve sleep quality and self-esteem.
6. Warrior I
Warrior I is a powerful, energizing posture that strengthens the hips and legs. It is named after the fierce warrior Virabhadra, who symbolizes valor and courage.
Modifications: To make this pose more accessible, widen your stance so that the back foot is parallel or slightly turned in. This helps to protect the back knee joint and reduce intensity of the hip flexor stretch.
7. Warrior II Modified
Warrior II (Virabhadrasana II) is a common pose that is incorporated into yoga sequences. It strengthens the legs and hip muscles and opens the chest.
This pose challenges the lower back and requires stability. People with balance issues should practice this pose near a wall. It helps improve posture over time and boosts concentration and stamina. It also strengthens the quads, hamstrings and calves.
8. Warrior III Modified
Warrior III (Sanskrit name: Virabhadrasana III) strengthens the legs and core, builds balance, and improves concentration and focus. For students who struggle with balance, it can be helpful to lower the lifted leg or bend the standing knee to decrease the center of gravity and make the pose more stable.
Try these Warrior III modifications to challenge yourself while building strength and confidence.
10. Warrior III Modified
Warrior III (also known as Virabhadrasana III) is a potent balancing pose that builds strength, balance and focus. This challenging standing posture trains proprioception and coordination while strengthening the feet, ankles, knees, hips, core and arms.
For students who struggle with balance, have them start in Tadasana and distribute their weight evenly between both feet. As they inhale, have them begin to shift their weight into the right foot and extend their left leg back so the torso is parallel with the floor.