Science-backed Yoga
for body strength

Poses in Surya Namaskar strengthen the muscles of these parts of the body

Asana / Poses

Parts of the body strengthened

Secret to improve the effectiveness of the pose

Hasta Uttanasana (Raised arms pose) 

Back, hips, quads and knee

Push the pelvis forward a little bit. Ensure you're reaching up with your fingers rather than trying to bend backward.

Hastapadasana (Standing forward bend) 

Back and abdomen

Raise your legs and press the feet back to the floor to move your chest more toward the knees.

Ashwa Sanchalanasana (Equestrian pose)

Underutilized lower body, quadriceps, hamstring, gluteus maximus, psoas, chest and hip extensors

To deepen this yoga stretch, ensure that the foot is exactly in between the palms.

Dandasana or Chaturanga (Stick pose, plank pose or four-limbed staff pose)

Wrists, arms, shoulders, back and abdominal

Keep your arms perpendicular to the floor. Sportspersons do the plank pose as part of cooling down exercises after playing.

Ashtanga Namaskara (Salute with eight parts or points or limbs)

Hands, forearms, quads, hip flexors, back and core.

Raise your hips above to engage the pelvis and abdomen.

Bhujangasana (Cobra pose)

Back and shoulders.

As you inhale, make a gentle effort to push the chest forward; as you exhale, make a gentle effort to push the navel down. Tuck the toes underneath.

Adho Mukha Svanasana Asana (Downward Facing Dog )

Chest, arms, shoulders, legs and feet.

Do Dhanurasana and Dandasana before this pose to warm up calves and arms.

Asana / Poses

Parts of the body strengthened

Secret to improve the effectiveness of the pose

Vrikshasana (Tree pose)

Legs and core

Place your standing leg firm by hugging your inner thigh muscles.

Garudasana (Eagle pose)

Calves and legs

Bring the elbows toward each other in front of the chest for a better twine. Focus on the bottom half, level the hips, pull the knees together to wrap the legs, and hold this pose.

Kailash asana

Inner thighs and hips

Keep lifting and lengthening your hands.

Virbhadrasana 1 (Warrior pose)

Arms, shoulders, thighs and back muscles

Make a gentle effort to push your pelvis down. This will engage your core in a better way.

Virbhadrasana 3 (Warrior pose)

Ankles, legs, shoulders and back

Press the foot’s ball to the floor, and engage thigh muscles. Slightly bend your knees to avoid wobbling in the pose.

Prasarita Padahastasana (Standing forward bend pose)

Legs, feet and abdomen

Keep your hips and heels in-line with each other. Balance your weight equally on the inner and outer foot. 

Utthita hasta padangustasana (Extended hand-to-big-toe pose)

Legs and ankles

Press the foot to the floor, engaging the thigh muscles to lift the other leg.

Tadasana (The Mountain pose)

Thighs, buttocks, legs

Engage your core for better strengthening as you extend your leg forward. Keep lifting your heels and extending your hands to the sky.

Asana / Poses

Parts of the body strengthened

Secret to improve the effectiveness of the pose

Shalabhasana (Locust pose)

Arms, shoulders, back

Do not twist the hip for better strengthening.

Purvottanasana (Reverse or upward plank or tabletop pose)

Wrists, arms, shoulders, back, spine and core

Squeeze your core and pull your navel toward your spine.

Chakrasana (Wheel  pose)

Arms, legs, glutes, thighs, spine, abdomen,  and core

Move your hands closer to your feet to increase core strength.

Sirsasana (Headstand)

Neck, shoulders, abdomen and spine

Crown presses on the earth and head nestles in the hand-cups. Suck your belly inwards, then walk your feet toward the head. Press elbows on the ground.

Bakasana (Crane’s pose)

Wrists, arms, core, back and legs

Raise your heels and be on your toes to lift your pelvis. Squeeze your inner thighs against your upper arms.