Yoga for Strength: Protect Against Injury

By: Abi Carver
girl doing yoga in the mountains t20 lWagrb

Benefits of Practicing Yoga for Strength

  • Strengthens muscles, tendons and ligaments.
  • Stabilises joints.
  • Improves the efficiency of the cardiovascular system.
  • Increases bone density.
  • Boosts metabolism.
  • Improves body control and movement efficiency.
  • Corrects muscular imbalances.
  • Improves posture.
  • Alleviates persistent and recurring pain.
  • Increases resilience to injury.
  • Builds confidence.

Advantages of Training Yoga for Strength

Yoga excels at strengthening the core and at balancing out the relative strengths and weaknesses established by your sport. But there are a number of other reasons to include Strength sequences into your program. It:

  • Balances strength with flexibility and mobility to optimise functional rather than maximal strength.
  • Integrates muscle groups to work together rather than focussing on muscles in isolation.
  • Strengthens the core stabiliser muscles that support the spine.
  • Emphasises the importance of the breath in building strength.
  • Trains balance, which is an important component of functional strength.
  • Trains strength dynamically, in all planes of movement.
  • Enhances body awareness.
  • Is not demanding on the joints.
  • Can be done anywhere with minimal equipment.
  • Is endlessly variable, which can lead to greater compliance.
  • Practicing barefoot strengthens the muscles in the feet, ankles and lower legs.

Refine Your Approach

Building strength in yoga requires paying close attention to alignment, engagement, integration and breath. Alignment is crucial for keeping you safe and injury-free, and if your muscles are not engaged and you’re just going through the motions, you aren’t going to get any stronger. At the same time, you don’t want to be tensing up unnecessarily. You need to strike a balance between tension and relaxation and your breath will help with that. As you come into each pose:

  1. Follow my alignment cues to ensure correct form.
  2. Engage your core and the other muscles involved in the pose.
  3. Find connection and integration all the way from your feet up to your head, and out to your fingertips.
  4. Release unnecessary tension in the jaw, neck and shoulders.
  5. Tune in to your nasal breathing to calm your central nervous system and ensure that you are getting maximum oxygen into your muscles.

Align, engage, integrate, relax and breathe.

We share this article with permission. This article originally appeared on Yoga 15’s blog .

About the Author

Headshot of Abi Carver, founder of Yoga15

Founder of Yoga 15

Abi Carver is a passionate yoga instructor dedicated to empowering individuals to reach their full potential through mindful movement. With over 10 years of experience and a certification in yoga teaching (CYT), she skillfully guides students of all levels towards achieving their health and wellness goals.

Abi's expertise lies in creating personalized yoga programs that cater to the unique needs of each individual. She believes that yoga is not just about physical postures, but also about cultivating a deep connection between the mind, body, and spirit. Her classes are designed to improve flexibility, balance, strength, and mobility, while also promoting relaxation and stress reduction.

Share with your community

Sign up for our Newsletter

Subscribe to our monthly newsletter on the latest industry updates, Rethink happenings, and resources galore.

Related Resources


As we enter the month of April, a time recognized for highlighting autism, I invite us...


It is well understood that embracing neurodiversity in the workplace fosters inclusion and innovation. Recognizing this,...


In June as we celebrate the LGBTQ community, we also need to be aware of people...