Building strength for Beginners, with Yoga!

Building strength for Beginners, with Yoga? Is it possible?

Hello Yogi, I’ve been asked on how beginners can improve their strength. Well, if you are looking for recommendation which will change your body in short amount of time, it’s not going to happened so be patience and start practicing without attachment.

So I would like to take this building strength in a Yoga flow movement and if you are beginner which is already practiceing, just add those asanas in your practice and you will see the difference in a certain time.

Each Asana that I am going to tell you, should be done by following the right breath and focus on keeping the right shape. It’s not a workout, It’s still Yoga so you should slowly increase your time of keeping the asana in order for you to become confident and more concentrated.

We start building our strength by following just this 4 asanas.

  1. Chaturanga (Four limbed staff pose): is suggested for your arms and for your abs;
  2. Navasana (Boat pose): good for your abs and to open your chest;
  3. Bakasana (Crow pose): build a good strength for your shoulder and arms;
  4. Utkatasana (Chair pose) : build the strength for the legs;

How to actually do it?

  1. Suryanamaskara for 5 times (it stretches the Psoas Muscle);
  2. Chaturanga for 30 seconds in the beginning and after you feel confident you can improve to 40, 50 until one minute);
  3. Suryanamaskara for 1 time;
  4. Navasana for 5 seconds and then improve to 10, 20 until 30 seconds;
  5. Suryanamaskara for 1 time;
  6. Bakasana for 5 secondsĀ and then improve to 10, 20 until 30 seconds;
  7. Suryanamaskara for 1 time;
  8. Utkatasana for 20 seconds and then improve to 30, until 40 seconds;
  9. Suryanamaskara for 2 times;
  10. Savasana for 5 minutes;


Let me know what you think about it!


A Yoga Teacher with the passion of Calisthenics. I've been studying Yoga in India and I got the 200Hr Certificate as Ashtanga Teacher. I have been curious always about free body workout and now I have abandoned weight already 4 years.

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