6 Home Yoga Exercises for Strength Training

If the gym is not accessible and you want to continue your strength training, there are many yoga poses that can help you. Yoga is a useful exercise for stretching muscles and reducing anxiety. You don’t need to have weights or equipment to build your muscles. A yoga mat can be used, but is not necessary. You can do these exercises from home.



This pose is simple. It is the same position to use as push-ups. Instead of lowering your body to the floor, you will keep your arms extended. This pose strengthens your abs, back, and shoulder muscles. This is the most useful yoga pose for strength training, because it is a full body workout, with your abs receiving the most benefit. As with any yoga pose, you should feel uncomfortable. You should not feel any pain. If you feel pain, stop planking. To get the most benefit from planking, try to hold the pose for one minute at a time.


Chair Pose

Stand straight. Bend your knees like you are going to sit in a chair. Keep your knees positioned above your ankles. Bend as far as you can and hold the position for as long as you can. Hold your arms straight up past your ears. This pose works your glutes, thigh, and leg muscles. As you are holding your arms up straight, you are also working your shoulder and back muscles.


Bridge Pose

Lay on your back. Bend your knees and place your feet flat on the ground. Lift your butt off the ground. Push your shoulders into the ground to lift your chest off the ground. Grasp your hands together underneath your body and pull toward your feet. Puff out your chest more and bring the top of your head closer to the ground. Hold this position for as long as you can. This pose works your glute muscles, back, chest, and spine.


Warrior Pose

Step one leg out in front of the other. Keep the knee of the front leg positioned above your ankle. Turn the back foot 90 degrees to the side. Keep the back leg straight and muscles flexed. Reach your arms straight up in the air. Hold this position. For an extension of this pose, you can twist in the direction of your front leg. Place the opposite elbow on the outer edge of your leg, above your knee. Use your elbow to push your torso further into the twist. These poses help with your chest, stomach, legs, back and arms. Twisting yoga poses also aid in digestive functioning and reducing back pain.


Boat Pose

This is a big strengthening exercise for the abs and hips. Sit with your feet straight out in front of you. Lean back slightly as you lift your legs off the ground. You will balance on your tailbone and sitting bones while stretching your arms straight toward your raised legs. The most important thing is to keep your back straight during this pose to prevent hurting yourself.


Side Angle Pose

This pose strengthens the legs, knees, and ankles. It also stretches the abs and hips. Start with the warrior pose. If your right foot is in the front, place your right hand on the ground to the inside of your right leg. Reach your left arm straight up to the sky and look at your extended hand.


A quarantine or shelter in place order may prevent you from going to the gym. Home gym equipment can be costly, but it is not necessary to get a good strength workout from home. Follow these yoga strength training poses with your other favorite strength training exercises to get the most out of your home workout session.

6 Home Yoga Exercises for Strength Training