Yoga for Strength, putting your effort in the right place so you don't have to use so much of it.  Neil Keleher, Sensational Yoga Poses.

Yoga for Strength

Configuring the Body to Be Stronger with Less Effort
by: Neil Keleher
Published: 2017 12 08
Updated: 2019 08 021
Categories/Tags: Strength

Yoga for Strength isn't about just doing poses to mindlessly get stronger. It is about directing your awareness and your effort so that you can apply strength effectively with less effort.

If you put your effort in the right place, you don't have to use so much of it.

Creating Stability for a Stronger Yoga Pose

For stronger yoga poses the first step is to create stability somewhere within your body.

  • You might choose to stabilize your feet, heels and/ankles to give your leg muscles a stable foundation.
  • You might choose to stabilize your ribcage and your shoulder blades to give your shoulder and arm muscles a stable foundation.

The better you are at creating stability, the easier it is to get stronger with less effort.

If you are having problems developing strength it may be due to a lack of stability somewhere within your body.

Notice where you lack stability,
so that you can work at creating it.
Then you can get stronger with less effort.

Strength Index, TOC

Stability

Abs

yoga poses for abs: dead dog 2, activated abs to lift pelvis and upper back off of floor. Neil Keleher, sensational yoga poses.

Dead Dog Reach: Abs

Dog Pose Knee Lift: Abs

Yoga Poses for abs, standing forward bend with balancing on one floot with both hips actively flexed and abs engaged, neil keleher, sensational yoga poses.

Forward Bend on One Leg: Abs

Yoga poses for abs, side angle pose with both hands reaching past the head to exerise the abs, neil keleher, sensational yoga poses.

Side Angle: Abs

Yoga poses for abs, standing twist using abs to turn ribcage, neil keleher, sensational yoga poses.

Standing Twist: Abs

Hip Flexors

Using boat pose (navasana) as a hip flexor strengthening exercise. Neil Keleher. Sensational Yoga Poses.

Boat Pose: Hip Flexors, Abs

Hip flexor strengthening exercise, standing knee lift. Neil Keleher. Sensational Yoga Poses.

Standing Knee Lift: Hip Flexors

Hip flexor strengthening exercise, bending forward while standing on one leg and pullin the lifted leg forwards. Neil Keleher. Sensational Yoga Poses.

Forward Bend On One Leg: Hip Flexors

Using Hurdlers stretch as a hip flexor strengthening exercise. Neil Keleher. Sensational Yoga Poses.

Hurdlers Stretch: Hip Flexors

Yoga poses for abs, L-sit, lifting up with legs straight and hips and legs lifted, neil keleher, sensational yoga poses.

L Sit Lift Up: Abs, Hip Flexors

Using wide leg seated side bend to strengthen the hip flexors. Neil Keleher. Sensational Yoga Poses.

Wide Leg Side Bend: Hip Flexors, Abs

Quadriceps

Chair pose or Utkatasana. Neil Keleher, Sensational Yoga Poses.

Chair Pose

Leg Strengthening exercises, lifting the hips and then the bottom leg while seated using the strength of one leg without the help of your hands.  Neil Keleher. Sensational Yoga Poses.

Seated Get Up Leg Lift: Quads, Calfs, Hips

Pistol squat. Neil Keleher, Sensational Yoga Poses.

Pistol Squat: Foot, Knee, Hip, Hip Flexors

Feet

Balancing in side plank with bottom knee and elbow straight and with top leg lifted. Neil Keleher, Sensational Yoga Poses.

Balancing in Side Plank: Foot

Knees

Hips

Glutes

Leg strengthening exercises for the glutes: pushing one foot into the floor and lifting the other foot while in bridge pose.  Neil Keleher. Sensational Yoga Poses.

Bridge Pose with Leg Lifted: Glute, Shoulders

Reverse plank or purvottanasana. Neil Keleher, Sensational Yoga Poses.

Reverse Plank: Arms, Back of the Body, Legs

Galavasana arm balance, also known as the flying pigeon arm balance Neil Keleher, Sensational Yoga Poses.

Galavasana: Arms, Glutes, Abs

Hamstrings

Leg strengthening exercises for the hamstrings and glutes, pressing your legs down while doing a seated forward bend and reaching your arms forwards. Neil Keleher. Sensational Yoga Poses.

Hurdlers Stretch: Hamstrings

Calfs

Legs

Outer Thighs

Half moon is a balance pose with weight on one leg and the same side hand touching the floor.  Neil Keleher, Sensational Yoga Poses.

Half Moon Pose: Feet, Hips

Leg strengthening exercises, side plank using the bottom leg.. Neil Keleher. Sensational Yoga Poses.

Side Plank: Outer Thigh

Inner Thighs (Adductors)

Leg strengthening exercises for the inner thighs: pressing the foot into the floor in half side split. Neil Keleher. Sensational Yoga Poses.

Half Split: Arms, Inner Thighs

Leg strengthening exercises, Side plank using the top leg.  Neil Keleher. Sensational Yoga Poses.

Side Plank: Inner Thigh

Spinal Erectors

Locust Pose with arms reaching back but legs on the floor. Neil Keleher, Sensational Yoga Poses.

Locust Pose: Spinal Erectors, Glutes, Hamstrings

Upper Back

Lats

Shoulders

Yoga poses for abs, lifting up with legs crossed, neil keleher, sensational yoga poses.

Cross Leg Lift Up: Abs

Arms

Chaturanga Dandasana. Neil Keleher, Sensational Yoga Poses.

Chaturanga Dandasana

Eagle Yoga pose involves binding the arms and legs. Neil Keleher, Sensational Yoga Poses.

Eka Pada Bakasana: Arms, Glutes, Abs

Strength Photo Index

B Strength Photo Index

C Strength Photo Index

D Strength Photo Index

E Strength Photo Index

F Strength Photo Index

G Strength Photo Index

H Strength Photo Index

K Strength Photo Index

L Strength Photo Index

M Strength Photo Index

P Strength Photo Index

R Strength Photo Index

S Strength Photo Index

T Strength Photo Index

U Strength Photo Index