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    • Yoga for Strength
    Strength Training More Awareness and Less Effort

    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.

    Strength Index, Text

  • B
  • C
  • D
  • E
  • F
  • G
  • H
  • K
  • L
  • M
  • P
  • R
  • S
  • T
  • U
  • W

    • Strength Photo Index

  • B
  • C
  • D
  • E
  • F
  • G
  • H
  • K
  • L
  • M
  • P
  • R
  • S
  • T
  • U
  • W
    • Leg Strengthening
    Scapular Stabilization
    Arm Supported Yoga Poses
    Poses for Abs
    Hip Strengthening
    Hip Flexor Strengthening
    Hamstring Strengthening
    Knee Strengthening
    Back Strengthening
    Upper Back Exercises
    Exercises for Low Back Pain

    Latest on Strengthening

    Eagle yoga pose. Neil Keleher. Sensational Yoga Poses.

    8 Reasons to do Standing Yoga Poses

    Camel pose, hands on feet. Neil Keleher. Sensational Yoga Poses.

    Active Back Bending Poses for your Spine and Hips

    Middle splits. In this version I'm using my arms to help support my body in a push-up like position. Neil Keleher. Sensational Yoga Poses.

    Middle Splits
    Stabilizing your knees may help you go deeper.

    Surya Namaskar A, sun saluation a postures in order. Neil Keleher, Sensational Yoga Poses.

    Surya Namaskar Steps
    (to make learning it easier)

    Hurdlers Stretch, Neil Keleher, Sensational Yoga Poses.

    Hurdlers Stretch
    (Stretching Hip or Hamstring and keeping the knee safe)

    The Chinese characters for Ego, 自我. Individually they can mean from self. Neil Keleher. Sensational Yoga Poses.

    Getting Rid of the Ego
    (How to learn Kung Fu or Inner Skill)

    11 Basic Balance poses (plus one modificiation). Neil Keleher. Sensational Yoga Poses.

    11 Basic Balance Poses

    Knee balance. This is one exercise that you can use to learn how to balance. Neil Keleher, Sensational Yoga Poses. Learning How to Balance

    Ideas for turning balance into a general skill along with two simple exercises for learning how to balance.

    Pistol squat. Neil Keleher, Sensational Yoga Poses.

    Learning the One Legged Pistol Squat

    Balancing in Side Plank with arm and bottom leg straight, top foot lifted. Neil Keleher, Sensational Yoga Poses.

    Balancing in Side Plank
    (stabilizing your foot and also feeling it).

    Eka pada bakasana arm balance with one shin resting against the back of an arm, the other leg reaching back and up.

    Eka Pada Bakasana
    the transition from Marichyasana A

    Rear view of pelvis and sacrum with SI joints indicated. Neil Keleher. Sensational Yoga Poses.

    SI Joint Stabilization, How to stabilize the SI Joints whether the sacrum is nutated or counter-nutated using the Multifidus, Pelvic floor muscles and lower band of the Transverse Abdominus.

    The arrow represents pressure acting on a synovial articular joint. The blue represents muscle activated tension in ligaments and tendons acting on the joint capsule. As pressure is increased (bigger arrow on right) ligament and tendon tension increases so that the joint capsule resists synovial fluid being pressed out from between the bones.

    Hydrostatic Lubrication of Articular Joints
    Reducing wear so that your joints function better and last longer

    IT Band with Tensor Fascia Latae attaching from ASIC to forward edge of IT Band and Gluteus maximus attaching from PSIS to the back edge.

    controlling tension in the IT Band
    (How it helps to stabilize the Hip)

    Serratus anterior muscle attaching from lowest four ribs to the pairs of vertebrae on either side of the thoraco-lumbar junction.

    Serratus Posterior Inferior
    anchor your lats, stabilize the lower ribcage.

    Side view of lower leg showing bottom of IT Band, peroneus longus and brevis, tibialis anterior

    Foot Anatomy, Biomechanics
    Stabilizing against shin rotation

    Levator costarum reaching downwards and outwards from transverse vertebral processes to the ribs one and two levels below.

    Levator Costarum
    (Lifting the back ribs to improve ribcage awareness and control)

    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.

  • Exercises to Improve Stability
  • Grounding Your Yoga Pose
  • Stability in Yoga Poses

    • Alphabetical Yoga for Strength Index

    B Strength Index

  • Boat Pose: Hip Flexors, Abs
  • Yoga Boat Pose: Hip Flexors, Quads, Abdominals
  • Boat Pose(Yoga Poses for Abs): Abs
  • Bound AngleLeg Strengthening Exercises: Glutes, Outer Thighs
  • Bridge Yoga Pose: Glutes, Spinal Erectors
  • Bridge Pose with Leg Lifted: Glute, Hip Flexor

    • C Strength Index

  • Chair Pose
  • Chaturanga Dandasana
  • Chaturanga 2
  • Crocodile: Abs
  • Cross Leg Lift Up: Abs

    • D Strength Index

  • Dance of Shiva Shoulder Exercises
  • Dead Dog Reach: Abs
  • Deep Squats
  • Dog Pose Knee Lift: Abs, Hip Flexors
  • Dolphin Yoga Pose
  • Downward Facing Dog
  • Down Dog

    • E Strength Index

  • Eka Pada Bakasana: Arms, Glutes, Abs

    • F Strength Index

  • Forward Bend On One Leg: Hip Flexors
  • Forward Bend on One Leg:: Abs
  • Foot Touch: Quads, Calfs, Hamstrings, Glutes

    • G Strength Index

  • Galavasana: Arms, Glutes, Abs

    • H Strength Index

  • Half Moon Pose: Feet, Hips
  • Half Moon: Abs
  • Half Split: Arms, Inner Thighs
  • High Lunge: Hip Flexors
  • Hurdlers Stretch: Hamstrings
  • Hurdlers Stretch: Hip Flexors

    • K Strength Index

  • Knee Touch 1: Quads
  • Knee Touch 2: Quads

    • L Strength Index

  • Leg Lift: Abs
  • Locust Pose: Spinal Erectors, Glutes, Hamstrings
  • L Sit Lift Up: Abs
  • Lunge: Hip Flexors
  • Lumbar Flexing: Abs

    • M Strength Index

  • Mayurasana: Arms, Abs

    • P Strength Index

  • Pistol Squat: Foot, Knee, Hip, Hip Flexors
  • Plank: Abs
  • Plank: Hip Flexors
  • Yoga Push Ups: Shoulders, Arms
  • Purvottanasana: Arms, Hamstrings
  • Parsvottanasana: Hamstrings, Hip Flexors
  • Front Triangle: Hip Flexors

    • R Strength Index

  • Reverse Plank: Arms, Back of the Body, Legs
  • Revolved Triangle: Hips and Spine

    • S Strength Index

  • Seated Forward Bend: Hip Flexors
  • Seated Get Up: Quads, Calfs, Hips
  • Seated Get Up Leg Lift: Quads, Calfs, Hips
  • Seated Twist: Abs
  • Side Angle Pose, Thighs
  • Side Angle: Abs
  • Balancing in Side Plank: Foot
  • Side Plank
  • Side Planks: Abs
  • Side Plank: Outer Thigh
  • Side Plank: Inner Thigh
  • Squats part 1
  • Standing Forward Bend: Arms, Shoulders, Lats, Glutes and Hamstrings
  • Standing Knee Lift: Hip Flexors
  • Standing Twist: Abs

    • T Strength Index

  • Table Top Yoga Pose: Shoulders
  • Triangle Pose: Abs
  • Triangle Yoga Pose: Hips, Waist
  • Twisting Triangle: Abs

    • U Strength Index

  • Upward Facing Dog: Arms, Back of the Body, Legs
  • Utthita Trikonasana

    • W Strength Index

  • Warrior 2
  • Warrior 3
  • Wheel Pose: Legs
  • Wide Leg Side Bend: Hip Flexors, Abs

    • Yoga for Strength Image Index
    A-Z

    B Strength Photo Index

    Using boat pose (navasana) as a hip flexor strengthening exercise. Neil Keleher. Sensational Yoga Poses.
    Boat Pose: : Hip Flexors, Abs
    Boat Pose, Strengthening the hips one leg at a time. Neil Keleher, Sensational Yoga Poses.
    Boat Pose: Hip Flexors, Quads, Abdominals
    Yoga poses for abs, boat pose variation with one foot on floor and one leg lifted, neil keleher, sensational yoga poses.
    Boat Pose: Abs
    Bound angle pose sitting upright with arms behind for support, Neil Keleher. Sensational Yoga Poses.
    Bound Angle: Glutes, Outer Thighs
    Bridge Yoga pose with hands clasped. Neil Keleher, Sensational Yoga Poses.
    Bridge Yoga Pose: Glutes, Spinal Erectors
    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, Hip Flexor

    C Strength Photo Index

    Chair pose or Utkatasana. Neil Keleher, Sensational Yoga Poses.
    Chair Pose
    Chaturanga Dandasana. Neil Keleher, Sensational Yoga Poses.
    Chaturanga Dandasana
    Chaturanga Dandasana. Neil Keleher, Sensational Yoga Poses.
    Chaturanga 2
    yoga poses for abs, chaturanda dandasana, neil keleher, sensational yoga poses.
    Crocodile: Abs
    Yoga poses for abs, lifting up with legs crossed, neil keleher, sensational yoga poses.
    Cross Leg Lift Up: Abs

    D Strength Photo Index

    A dance of shiva arm internally rotated arm position used to strengthen the shoulders. Neil Keleher, Sensational Yoga Poses.
    Dance of Shiva Shoulder Exercises
    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
    deep squat with butt to heels and arms lifted. Neil Keleher, Sensational Yoga Poses.
    Deep Squats
    Dog Pose Knee Lift: Abs, Hip Flexors
    Dolphin yoga pose with forearms parallel and heels slightly lifted. Neil Keleher, Sensational Yoga Poses.
    Dolphin Yoga Pose
    Downward Facing Dog Viewed from the front. Neil Keleher, Sensational Yoga Poses.
    Downward Facing Dog
    Yoga poses for ab, down dog with abs engaged, neil keleher, sensational yoga poses.
    Down Dog

    E Strength Photo Index

    Eagle Yoga pose involves binding the arms and legs. Neil Keleher, Sensational Yoga Poses.
    Eka Pada Bakasana: Arms, Glutes, Abs

    F Strength Photo Index

    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
    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
    Leg strengthening exercise, reaching one leg back while standing. Neil Keleher. Sensational Yoga Poses.
    Foot Touch: Quads, Calfs, Hamstrings, Glutes

    G Strength Photo Index

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

    H Strength Photo Index

    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
    Yoga poses for abs, half moon pose with bottom side abs engaged to help hip flexors pull chest towards thigh, neil keleher, sensational yoga poses.
    Half Moon: Abs
    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
    High Lunge. Neil Keleher, Sensational Yoga Poses.
    High Lunge: Hip Flexors
    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
    Using Hurdlers stretch as a hip flexor strengthening exercise. Neil Keleher. Sensational Yoga Poses.
    Hurdlers Stretch: Hip Flexors

    K Strength Photo Index

    Leg strengthening exercise, touching a knee to the floor in a lunge. Neil Keleher. Sensational Yoga Poses.
    Knee Touch 1: Quads
    Leg strengthening exercise, touching a knee to the floor while standing, without touching the foot to the floor. Neil Keleher. Sensational Yoga Poses.
    Knee Touch 2: Quads

    L Strength Photo Index

    Yoga poses for abs, standing hip flex with flexed hip knee straight, neil keleher, sensational yoga poses.
    Leg Lift: Abs
    Locust Pose with arms reaching back but legs on the floor. Neil Keleher, Sensational Yoga Poses.
    Locust Pose: Spinal Erectors, Glutes, Hamstrings
    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
    Lunge Neil Keleher. Sensational Yoga Poses.
    Lunge: Hip Flexors
    Yoga poses for abs, bending lumbar spine forwards with abs engaged, neil keleher, sensational yoga poses.
    Lumbar Flexing: Abs

    M Strength Photo Index

    Mayurasana. Neil Keleher, Sensational Yoga Poses.
    Mayurasana: Arms, Abs

    P Strength Photo Index

    Pistol squat. Neil Keleher, Sensational Yoga Poses.
    Pistol Squat: Foot, Knee, Hip, Hip Flexors
    Plank: Abs
    Using plank pose as a hip flexor strengthening exercise. Neil Keleher. Sensational Yoga Poses.
    Plank: Hip Flexors
    Chaturanga Dandasana. Neil Keleher, Sensational Yoga Poses.
    Yoga Push Ups: Shoulders, Arms
    Reverse plank or purvottanasana. Neil Keleher, Sensational Yoga Poses.
    Purvottanasana: Arms, Hamstrings
    Pyramid pose forward bend (parsvottanasana). Neil Keleher, Sensational Yoga Poses.
    Parsvottanasana: Hamstrings, Hip Flexors
    Hip flexor strengthening exercises, activating the quadriceps and hip flexors in front triangle standing yoga pose. (Quads and hip flexors relaxed). Neil Keleher. Sensational Yoga Poses.
    Front Triangle: Hip Flexors

    R Strength Photo Index

    Reverse plank or purvottanasana. Neil Keleher, Sensational Yoga Poses.
    Reverse Plank: Arms, Back of the Body, Legs
    Revolved or twisting triangle yoga pose. Neil Keleher, Sensational Yoga Poses.
    Revolved Triangle: Hips and Spine

    S Strength Photo Index

    Strengthening the hip flexors in seated forward bend Neil Keleher. Sensational Yoga Poses.
    Seated Forward Bend: Hip Flexors
    Leg Strengthening exercises, lifting the hips using one leg while seated. Neil Keleher. Sensational Yoga Poses.
    Seated Get Up: Quads, Calfs, Hips
    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
    Yoga poses for abs, seated twist with hands in prayer and using abs to turn ribcage relative to pelvis, neil keleher, sensational yoga poses.
    Seated Twist: Abs
    Side angle yoga pose. Neil Keleher, Sensational Yoga Poses.
    Side Angle Pose, Thighs
    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
    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
    Side plank. Neil Keleher, Sensational Yoga Poses.
    Side Plank
    Yoga poses for abs, side plank pose with top leg lifted and knees straight, neil keleher, sensational yoga poses.
    Side Planks: Abs
    Leg strengthening exercises, side plank using the bottom leg.. Neil Keleher. Sensational Yoga Poses.
    Side Plank: Outer Thigh
    Leg strengthening exercises, Side plank using the top leg. Neil Keleher. Sensational Yoga Poses.
    Side Plank: Inner Thigh
    deep squat with butt to heels and arms lifted. Neil Keleher, Sensational Yoga Poses.
    Squats part 1
    Standing forward bend, grabbing a yoga mat to strengthen the arms while doing a standing forward bend. Neil Keleher, Sensational Yoga Poses.
    Standing Forward Bend: Arms, Shoulders, Lats, Glutes and Hamstrings
    Hip flexor strengthening exercise, standing knee lift. Neil Keleher. Sensational Yoga Poses.
    Standing Knee Lift: Hip Flexors
    Yoga poses for abs, standing twist using abs to turn ribcage, neil keleher, sensational yoga poses.
    Standing Twist: Abs

    T Strength Photo Index

    Table top yoga pose. Neil Keleher, Sensational Yoga Poses.
    Table Top Yoga Pose: Shoulders
    Yoga poses for abs, triangle yoga pose with arms reaching past the head to actively stretch the abs, neil keleher, sensational yoga poses
    Triangle Pose: Abs
    Triangle yoga pose. Neil Keleher, Sensational Yoga Poses.
    Triangle Yoga Pose: Hips, Waist
    Yoga poses for abs, triangle twist with bottom hand lifted using abs to twist ribcage, neil keleher, sensational yoga poses.
    Twisting Triangle: Abs

    U Strength Photo Index

    Upward facing dog. Neil Keleher, Sensational Yoga Poses.
    Upward Facing Dog: Arms, Back of the Body, Legs
    Triangle yoga pose. Neil Keleher, Sensational Yoga Poses.
    Utthita Trikonasana

    W Strength Photo Index

    Warrior 2 yoga pose. Neil Keleher, Sensational Yoga Poses.
    Warrior 2
    Warrior 3 yoga pose. Neil Keleher, Sensational Yoga Poses.
    Warrior 3
    Wheel yoga pose. Neil Keleher, Sensational Yoga Poses.
    Wheel Pose: Legs
    Using wide leg seated side bend to strengthen the hip flexors. Neil Keleher. Sensational Yoga Poses.
    Wide Leg Side Bend: Hip Flexors, Abs

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