5 Yoga Practices That Double as a Full-Body Strength Workout

(Photo: Getty Images | Daniel de la Hoz)

When pondering your next full-body strength workout, a yoga practice may not be the first thing that springs to mind. But it should be! Whether or not yoga counts as strength training depends on the style of yoga and how you approach it, but there’s no doubt that the right practice can give you and your muscles a serious workout.

One of the best parts of leveraging your yoga to boost—and even build—muscle is that your body becomes the gym. It’s a reminder that you alone (and your yoga mat and some supporting props) have the capacity to improve your balance, muscle tone, and whole-body health—all it takes is some strategically sequenced shapes.

5 Yoga Practices for a Full-Body Strength Workout

Strengthening yoga practices also serve up an energy boost along with a full-body flow. As with any workout, remember to breathe, hydrate, and adjust as needed. Because strength should never be about ego or strain. Real resilience includes a little self-awareness and humility.

1. 15-Minute Morning Yoga to Stretch and Strengthen Everything

Yoga With Kassandra proves that a yoga practice doesn’t need to be complicated to focus on strength. This flow of common shapes with uncommon add-ons targets the core and hip flexors. Her approach encourages you to fire up smaller muscle groups so you can find ease and stability in repeated poses such as Downward-Facing Dog.

Practice this strengthening flow.

2. 5-Minute Yoga for Some Serious Full-Body Strength

Five minutes may not sound like a lot of time for a strength-based workout. But if you’re giving it your all, the abbreviated option may be exactly what you need. Yoga teacher Andrea Marcum notes that this sequence can be done alone or repeated as a circuit of sorts. Her primary reminder? Building strength is about consistency—so commit to your cause and breathe through it all.

Practice this strengthening flow.

3. 30-Minute Yoga and Strength Training Workout

Amber Sayer is a yoga teacher and personal trainer with a knack for creating workout routines that combine yoga poses with gym exercises for a functional, full-body strengthening session. Rather than moving through this as you would a standard gym routine (aka headphones on and music blasting), try turning down the volume so that you can tune into your breath and body.

Practice this strengthening flow.

4. 20-Minute Yoga and Pilates Routine for Stretching and Strengthening

Yoga and Pilates are both about the marriage between strengthening and stretching—so why no combine the two approaches? This yogalates flow is dynamic and energetic, inviting you to add subtle movement to certain poses, all the better to target your core, glutes, and more.

Practice this strengthening flow.

5. 7 Best Yoga Poses for a Full-Body Strength Workout

If you’re not quite ready to trade your strength training routine for a yoga practice, we totally understand. Start by incorporating these poses (or any others that resonate) into your existing regimen—or simply popping into one whenever you have a moment.

Practice this strengthening flow.