Yoga has been known for so long as the thing to do when you want to get more flexible. But here’s the thing: Yoga can also strengthen most of your muscles if you practice a few simple, accessible postures.
Building muscle helps to improve bone density, boost your metabolism, improve sleep, and increase brain health.

Forearm Plank Yoga Pose

Start on your hands and knees and lower your elbows to the floor, placing them shoulder-width apart. Interlace your fingers and tuck your bottom. Root down through the length of your forearm to the base of your wrist and extend one leg at a time behind you, keeping your toes tucked. Bring your torso parallel to the floor and gaze at your thumbs. Lift your navel toward your spine and as you root down into your elbows, imagine you’re trying to pull your elbows and feet toward each other. Hold this for 1 minute or longer.

Low Side Plank Yoga Pose

Keeping your core engaged, lean over to your right side, pressing down firmly with the length of your right arm touching the floor. You can place your palm flat here. Roll to the outer edge of your right foot and see if you can keep your left foot on top of your right. Hug your legs together and use your core for support to balance in this pose. Stay 5 to 10 deep breaths, then repeat on the left side.

Dolphin Pose Yoga Pose

From Low Plank, start to walk your feet forward toward your hands. If your hamstrings are tight, bend your knees, and don’t expect your heels to touch the floor. Keep your feet and legs hip-distance apart and gaze at your feet. Root down and forward with your elbows, moving your chest backward to your thighs. Stay here for five breaths, then lower your knees to rest.

Chair Pose, variation Yoga Pose

Standing at the top of your mat, take your feet hip-width distance apart. Make sure your feet are in two straight, parallel lines. Raise your arms out in front of you at shoulder height and keep your hands shoulder-width apart. While inhaling,  lift your heart; on an exhalation, bend your knees and shift your hips back in space as if you were going to sit in a chair.

Lift your navel toward your spine and keep your breath even and smooth. Holding this position as best you can lift your heels so that you are balancing on your toes. If the balance is too difficult or you have any toe issues, you can keep your feet flat on the floor. Hold here for 1 minute or longer.

Tree Pose Yoga Pose

Stand tall at the top of your mat. Shift your weight into your left foot and bring your right knee up in front of you. Grab your right ankle with your right hand and place your foot on your upper inner left thigh. Make sure not to keep your foot on the inner edge of your left knee. Firm your outer upper left leg into the sole of your right foot and keep your hips level with the floor, making sure one hip is not higher than the other.

Place your hands in Prayer Pose in front of your heart. If this feels easy, raise your arms overhead, keeping your hands shoulder-width distance, and spread your fingers wide, reaching your fingertips toward the ceiling. Breathe evenly here, releasing the posture after 5 to 10 breaths. Then, switch sides.

High Plunge Yoga Pose

Take a big step back with your left foot from the top of your mat. Keep your hips and shoulders squared forward. Your stance should be long enough that your front leg is at a 90-degree angle. Stack your knee on top of your ankle. Point the center of your front knee towards second and third toe of your foot. Lift your lower belly up and away from the front of your front leg, and make sure your torso is vertical and perpendicular to the floor.

Press back with your back heel toward the wall behind you. If you have a block handy, hold it between your hands and lift your hands overhead. Squeeze your hands on the block and imagine you’re trying to touch the ceiling. On an inhalation, push down with your front foot, straightening your front leg. On an exhalation, come back to the bent leg position. Repeat, moving with your breath, 5 to 10 times before switching sides.

Horse Pose Yoga Pose

Face the side edge of your mat and take a wide stance, with your feet about 3 to 4 feet apart. The taller you are, the wider you’ll want your posture to be. Open both feet to about 45 degrees, then bend your knees, making sure your knees are toward your toes (don’t let them fall in or out). Stack your knees over your heels and lift through your low belly, and your torso is upright. Place your hands in Prayer Pose in front of your heart center and stay here for one minute or longer.

Squat Yoga Pose

Standing in the middle of your mat facing the short edge, take your feet about as wide as your mat and fold forward. Open your feet toward the edges of the yoga mat and bend your knees as much as possible. Line your knees to point in the same direction as your toes. Bring your hands to Prayer Pose in front of your heart. Your heels can’t stay grounded on the floor so use your hands for support.

Crow Pose Yoga Pose

From the squat, walk your hands to the front of your mat and round your spine. Start to lift your hips halfway up where your heels are comfortably on the floor. Bring your hands back about 12 inches in front of your toes. Separate your hands shoulder-width distance apart and spread your fingers wide. Shift your gaze forward and bend your elbows slightly. Place your knees on the backs of your upper arms, as if they were a shelf, and your fingertips,  hugging your mat to lean your weight forward to feel light on the floor.

Keep your chest and gaze facing forward to continue pushing firmly down with both hands evenly. If you can rock enough weight ahead (do this slowly), your feet will come up off the floor to balance on your hands. When that happens, draw your toes together to touch and lift your feet toward your hips. Hold for a few breaths, then release.

L-Pose Yoga Pose

Make your way over to a wall and come onto your hands and knees. Keep your toes tucked under the wall to keep your hips stacked over your knees, torso parallel to the floor, and shoulders stacked over your wrists. Place your hands shoulder-width distance apart and spread your fingers wide. Root down into both hands, pressing down with your thumb and index fingers, then lift your hips. (It will feel like you’re moving into a short Down Dog.)

Keep your hands grounded and arms straight to start walking your feet up the wall. Bring your feet up to hip height, not higher. Bend your knees slightly and press your chest toward the wall. If your hamstrings are open enough to straighten your legs, feel free to do that here. However, if you try to straighten your legs and it pushes your chest forward, place your knees slightly bent. Press firmly down with both hands, and keep your arms straight. Hold a few breaths, then walk down the wall and rest on your knees.

Handstand Yoga Pose

Come onto your hands and knees facing a wall, with your hands about one full hand length away from the wall. Line your hands shoulder-width apart and spread your fingers wide, pressing firmly down into both hands. Shift your gaze to the space between your thumbs and hold your look. Feel your outer upper arms firming in to keep your arms straight and strong as you tuck your toes under and lift your hips. You will feel like you’re in a short Down Dog. From here, step and kick up. Don’t worry if you don’t get up at first; it takes practice! Try kicking up with both legs and see which one feels better.

Once you’re up, bring your heels together and reach them toward the ceiling, keeping your gaze between your thumbs the whole time. Try to have a positive approach and know that you’re doing your body a lot of good, even if it takes a while to get up.