The many benefits of yoga include increased muscular endurance and improved muscle tone. Yoga poses require your muscles to exert force to hold your body in static positions using your body weight and gravity as resistance. Poses that target your core -- your abdominal and lower back muscles -- improve core strength resulting in improved spinal mobility and stability, along with a reduced risk of lower back problems. Poses working your butt and hips improve lower body strength and endurance.
Plank Pose
This pose works your abdominal and arm muscles. In a face down position, extend your arms toward the floor, placing your palms on the floor below your shoulders. Extend your legs, placing your toes on the floor. Contract your abdomen to maintain spinal alignment placing your body in an inclined position -- keeping your shoulders above your hips and your hips above your knees. Hold the pose for five full breaths, working up to one full minute.
Boat Pose
Boat pose works your abdominal muscles. Start in a seated position with your knees bent at 90 degrees and your feet flat on the floor. Extend your arms in front of you at shoulder height. Lean back with your upper body about 10 to 12 inches. Contract your abdomen, lifting your legs off the floor. Extend your knees, lifting your legs toward the ceiling with your toes slightly above your forehead height. Hold the pose for five full breaths and then slowly return to the starting position. Keep your abdomen contracted to maintain spinal alignment and to avoid arching your back.
Bridge Pose
This pose works your butt. Lie on the floor with your knees bent at 90 degrees, placing your feet flat on the floor. Extend your arms at your sides toward your hips. Push down on your heels and lift your hips off the floor about 10 to 12 inches. Contract your abdominal muscles to keep your spine in alignment and to avoid arching your back. Hold the pose for five full breaths and then slowly return to the starting position.
Warrior II Pose
Warrior II strengthens your butt and thighs. Stand with your feet apart, placing your front foot about 3 to 4 feet in front of the back foot. Point the front foot forward and the back foot out to the side. Lunge, bending your front knee and extending your back leg. Keep your front knee in alignment above the front ankle. Extend your arms at shoulder height, placing your front arm forward and your back arm back, squaring your shoulders to face your side. Hold the pose for five full breaths and then repeat on the other side.
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