Strength work can support yoga when it improves control rather than encouraging strain. These five exercises focus on steady alignment, balance and smooth transitions. Use body weight or very light resistance.
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1. Wall squat
Stand with the back near a wall and the feet slightly forward. Bend the knees to a comfortable depth, pause and return to standing. Keep the knees aligned with the feet.
2. Incline plank
Place the hands on a wall or sturdy table. Step back until the body forms a long line. Press evenly through the hands and keep the breath natural.
3. Bridge lift
Lie down with the knees bent. Press through the feet and lift the pelvis a small amount. Lower slowly without turning the head.
4. Supported split stance
Stand with one foot forward and one foot back while holding a chair. Bend both knees slightly, then return to standing. Repeat on the other side.
5. Bird-dog preparation
Come onto hands and knees. Slide one foot back while keeping the toes on the floor. When stable, lift the opposite arm. Return and change sides.
How this supports yoga
- Wall squats build control for standing poses.
- Incline planks prepare the shoulders for weight-bearing.
- Bridge lifts develop awareness around the pelvis and legs.
- Split stances support lunge alignment.
- Bird-dog preparation develops balance and trunk stability.
Common mistakes
- Using more resistance than can be controlled.
- Holding the breath during effort.
- Moving quickly through repetitions.
- Allowing the knees or shoulders to lose alignment.
Practice limits
Begin with a small number of slow repetitions. Stop when there is sharp discomfort, shaking that cannot be controlled or loss of balance. Learn unfamiliar strength variations from a qualified yoga teacher.