Build Strength & Stability with Yoga
Written by Monique Jordan-Cave
Hatha Yoga Teacher
Hello, fellow Soul Leader,
5 Essential Poses for All Levels
Yoga isn’t just about flexibility—it’s also a powerful way to build strength, balance, and stability in the body.
Whether you’re a beginner or an experienced yogi, these foundational poses will help you develop full-body strength and confidence on the mat.
1. Warrior II (Virabhadrasana II)
Strengthens: Legs, Core and shoulders
Stand with feet wide apart.
Turn your right foot out 90 degrees, your left foot slightly inward.
Bend your right knee, keeping it over your ankle.
Extend your arms parallel to the ground, and gaze over your right hand.
Hold for 30 seconds to 1 minute, then switch sides.
2. Plank Pose (Phalakasana)
Strengthens: Core, Shoulders and Arms
Start on all fours, then extend your legs straight behind you.
Keep your body in a straight line from head to heels.
Engage your core and hold for 30 seconds to 1 minute.
Keep shoulders stacked over wrists, and avoid sagging hips.
3. Tree Pose (Vrksasana)
Strengthens: Legs, Core, Improves Balance
Stand tall, and shift weight onto your right foot.
Place your left foot on your inner right thigh or calf (avoid the knee).
Bring hands to a prayer position at your chest.
Focus on a point ahead to maintain balance.
Hold for 30 seconds to 1 minute, then switch sides.
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4. Bridge Pose (Setu Bandhasana)
Strengthens: Back, Glutes and Hamstrings
Lie on your back, knees bent, feet hip-width apart.
Press into your feet, and lift your hips toward the ceiling.
Clasp your hands under your back and roll your shoulders underneath.
Hold for 30 seconds to 1 minute.
5. Downward-Facing Dog (Adho Mukha Svanasana)
Strengthens: Arms, Shoulders, Legs and Improves Flexibility
Start on all fours, tuck toes, and lift hips toward the ceiling.
Press your hands firmly into the ground, and straighten your legs.
Keep your head between your arms, and gaze toward your navel.
Hold for 1 to 3 minutes.
Actionable Tips for Success
✅ Be consistent – Practice these poses regularly to see improvements.
✅ Listen to your body – Modify poses as needed.
✅ Use breathwork – Deep, mindful breathing enhances each pose.
How Will You Integrate These Poses?
Which of these poses will you try first?
Let me know in the comments below—I’d love to hear about your experience!
With gratitude,
MJx
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