Bend, Breathe and Be well – 5 Yoga Poses That Strengthen

Bend, Breathe and Be well – 5 Yoga Poses That Strengthen


It has been said that yoga is as old as human civilization. The known facts propose that this physical and spiritual, whole body practice emerged alongside the sacred texts that produced Hinduism, Buddhism and their branches.

You eat correctly, breathe deeply and work hard; and whether at home or in yoga class, you show up to the yoga mat with gratitude. Reinforce core muscle groups & advance in your practice by utilizing these five fundamental yoga postures to take your flow to the next level.

1. Urdhva Dhanurasana or Chakrasana {Upward Bow, Bridge, or Wheel Pose}

Whether you are lifting from the floor or arching into this pose with your feet in the air, one approach to visualising the wheel pose is to envision your spine bending itself backwards into a circle as it reaches for the Earth.

The central focus for Urdhva Dhanurasana includes overall flexibility along the front body, particularly in the hip flexors, quadriceps & intercostal muscles; and strength and stability in the sacrum, shoulders, arms & wrists.



2. Adho Mukha Svanasana {Downward Facing Dog Pose}

The Adho Mukha Svanasana replicates a dog bending forward, hence the name. Discover stability in your hands & feet and an extended spine as you move step by step into this posture.

The body mirrors a triangle, encouraging the experience of being in harmony with the mathematical forces of nature. This posture helps in easing stiffness in your shoulders; straightens and lengthens your legs; strengthens your ankles and creates arches in your feet.

Note: Inverted poses are particularly important because they reverse the action of gravity on one’s body and aid in getting the blood & lymph flowing in opposite directions.



3. Eka pada Upavistha Parivrttasana {One Leg Revolving Seated Pose or Seated Spinal Twist}

Stay supple in your yoga practice with twisting asanas. This gentle twist is a tonic for your spine {as it expands the elasticity of the spine} and opens the chest while increasing the oxygen supply to your lungs. This posture also nourishes the internal organs, in light of the fact that alternately compressing and stretching the torso increases circulation to those regions.

You may find it difficult at first to get your torso snug against the inner thigh; but, a key to this asana is to remain calmly focused while maintaining alignment and being able to relax into the twist.



4. Eka Pada Rajakapotasana {Mermaid Pose}

One of the most beautiful yoga poses, the Eka Pada Rajakapotasana is an advanced variation that unites the deep, hip-opening stretch with an effervescent, heart-opening back bend. An elegant articulation of power and grace, this posture invites one to channel their innermost mermaid and discover lightness in body & mind while tapping into one’s fluid nature.

The Mermaid pose stretches the hips, quadriceps, back, shoulders and chest. The posture additionally strengthens the core and pelvic floor, institutes expansiveness through the front body and enhances balance.



5. Vrksasana {Tree Pose}

This posture replicates the steady and graceful stance of a tree. Practicing balancing postures in yoga, such as Vrksasana, will help you improve both mental and physical steadiness and poise.

You can challenge your balance by practicing this pose with your eyes closed, thereby learning to balance without any reference to your outer environment. The Tree Pose stretches the thighs, torso and shoulders. It also strengthens the ankles and calves, and tones the abdominal muscles.


{In these photos I am wearing Superdry Core Gym Running Racer-backs, Superdry Gym Running Vest & Superdry Gym Logo Leggings.}


You needn’t feel obligated to adhere to the order on this post. Feel free to break these poses apart and place them into whatever sequence your body is craving. Furthermore, don’t stress about making your practice extravagant, filled with flashy advanced postures. Deepen your practice gradually, without an excessive amount of force or ambition, and you will reap the benefits of spinal flexibility and chest & shoulder stretching, and additionally the core work essential to maintaining your balance for years to come.

Regardless of how long you have been practicing yoga, there will always be poses you will return to innumerable times. That is because these yoga poses pull, push, lengthen and strengthen muscles and systems in your body that are vital to the continuous advancement of your physical practice.

Whether your personal goal is to breathe deeper, develop balance, grow stronger or discover true serenity, utilize these five yoga poses to help you reach your desired destination.


“A wise teacher will find a fitting style for each environment while cleverly teaching the meaning of yoga.”

160g Yoga Deck @ VR Bengaluru

{The Sky Deck at VR Bengaluru is a versatile space that’s a wellness center by day, which turns into an events space by night. The wellness features boast an open air yoga deck, a climate controlled pool that lends itself every weekend to Aqua Zumba classes as well as a rooftop jogging track.}


My wardrobe: Superdry

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