The 10 Best Yoga Positions For A Full-Body Workout

With so many different styles, techniques and variations of yoga, it can be difficult to choose which pose will meet your fitness goals. In this article, you’ll find 10 poses that can help you build strength and endurance in your entire body as well as target specific areas such as core and upper body.

Introduction

Yoga is a great way to improve your physical and mental health. It can help to reduce stress, increase flexibility, and improve your balance. Yoga also helps improve the circulation in your body, which can help to reduce inflammation and pain.

There are many different yoga positions that you can use for a full-body workout. Some of the best positions for a full-body workout include Cobbler pose, Child’s pose, Downward-facing dog pose, Warrior I pose, and Triangle pose. Each of these positions is unique and will target different parts of your body.

If you are new to yoga, start with some of the simpler poses first. Once you feel comfortable with those, try some of the more challenging poses. You won’t regret trying out these yoga positions for a full-body workout!

The 10 Best Yoga Positions For A Full-Body Workout Photo Gallery

Mula Bandha for a Tight, Firm Abdomen

Mula Bandha is one of the most important yoga positions for a full-body workout. This pose helps to stretch and strengthen the abdominal muscles.

To do Mula Bandha, start in Downward Dog position with your palms on the floor next to your hips. Keep your spine tall and lift your heels so that your legs are straight. Then press your pelvic floor muscles (psoas) to lift your torso and Chest straight up, until your head and upper arms are above the knees. Hold this position for a few seconds before slowly lowering back down to Downward Dog.

Mula Bandha is a great position forstrengthening the abdominal muscles. It also helps to stretch the hip flexors, groin, and lower back muscles. If you want a more intense workout, you can try doing Mula Bandha with weights or props.

Global/Side Plank

One of the best yoga positions for a full-body workout is the global/side plank. This position targets the entire body and is great for working the upper and lower body.

To do this pose, start on your side with your legs extended in front of you. Lean your torso forward so that your thighs and hips are aligned. Place your hands on the floor next to your hips, and lift your torso and hips up so that you are in a plank position. Hold this position for as long as possible, then slowly lower yourself back to the starting position. Repeat on the other side.

Downward Dog Stretching

Downward Dog is one of the most popular yoga positions for a full-body workout. Downward Dog is a great position for stretching the lower body, and it also works the upper body and core muscles.

To do Downward Dog, start on all fours with your palms flat on the floor next to your shoulders. Bend your knees and lift yourbottom up towards your shoulders, keeping your legs straight. Hold the pose for two to three seconds, then slowly lower yourself back to the starting position.

This pose is a great way to stretch the Lower Legs, Hamstrings, Glutes, Quadriceps, and Upper Back. It also works the Upper Body and Core Muscles.

Warrior I & II Pose

One of the best yoga positions for a full-body workout is the Warrior I pose. This pose is great for toning your entire body, including your arms and legs.

To do the Warrior I pose, start by lying on your back with your palms flat on the floor above your head. Bend your legs so that your feet are flat on the ground and push your hips upward until you are in a sitting position. Keep your shoulders pressed down and tuck your chin to avoid neck tension. Hold this position for 30 seconds to 1 minute before moving to the next pose.

If you want to add more intensity to this pose, you can alternate between pressing down through the feet and raising them up in the air. You can also rock your body back and forth from side to side, which will help to target different muscles in your body.

Cobra Pose

One of the best yoga poses for a full-body workout is Cobra pose. Cobra pose is a powerful pose that targets the entire body. It is also a great pose for beginners, as it does not require much flexibility.

To do Cobra pose, lie on your back with your hands at your sides and your feet flat on the ground. Bend your torso forward so that your legs are bent at the hips and your head and neck are in line with each other. Keep the hips and shoulders stable, and focus on extending the legs and arms to the fullest possible extent.

If you find Cobra pose too challenging, try some of our other favorite yoga poses for a full-body workout. These poses will work all of the major muscles in your body, including your abs, back, chest, shoulders, and thighs.

Balasana (Child’s Pose)

One of the most common yoga positions is Balasana (Child’s Pose). This pose is great for full-body workouts because it stretches all of the major muscle groups in your body.

To do Balasana, start on your hands and knees with your palms flat on the ground. Push your hips and spine upright, so that your head, shoulders, and chest are lifted off the ground. Keep your back straight and lengthen your spine. Hold this pose for 30 to 60 seconds.

Another great yoga position for a full-body workout is Paschimottanasana (Intense Side Bend). To do this pose, kneel on one knee with the other leg bent and extended out in front of you. Bend your torso to the side until your torso and leg are in line with each other. Hold this pose for 30 to 60 seconds.

Both of these poses are great for stretching all of the major muscle groups in your body. They also work out your core muscles, which can help improve your balance and posture. If you’re looking for a full-body workout that targets all of your major muscle groups, try Balasana or Paschimottanasana.

Chair Pose & Side Angle Poses

One of the best yoga poses for a full-body workout is Chair pose. This pose is a great way to stretch your whole body and increase your flexibility.

To do Chair pose, start by sitting in a chair with your feet flat on the ground. Bend your knees and lean back until you are sitting in the chair. Keep your shoulders relaxed and let your head rest on the back of the chair. Breathe deeply and hold the position for 30 seconds to 1 minute.

Other great poses for a full-body workout include Downward Dog, Cat-Cow, Triangle pose, Warrior Ii pose, and Child’s pose. Each one is a great way to increase your flexibility and strengthen your muscles.