Yoga’s versatility makes it one of the best forms of exercise. While most people associate it with flexibility and core strength, specific poses target different parts of your body. Everyone from professional athletes to senior citizens benefits from the endurance, strength and balance yoga builds.


Lose Weight


The key to weight loss is burning more calories than you consume. Yoga is an excellent workout because certain poses engage multiple muscle groups.


Warrior One involves counteractive movements that force your body to work harder to stay erect. It’s a full-body pose that involves your legs, core, arms and shoulders. Stand so your right foot is about 3 feet in front of the left. Bend the right knee and pivot the left foot. Then raise your arms overhead with the palms facing each other. The longer you hold the position, the more calories you burn.


Build Strength


Yoga is an isometric exercise in which you stress the muscles using your body weight. The exertion forces them to grow. Different poses target different body parts.




The Side Plank targets the arms and wrists. Position yourself on your side and place the edge of your bottom leg’s foot and forearm on the floor. Then raise your top leg until it is perpendicular to the floor and lift your upper body. Your arm is forced to support your torso and raised leg.




A strong core ensures good posture and prevents back injury. The Plank builds abdominal strength and power. It also develops the spinal muscles that stabilize your trunk. Lie face down on the floor and elevate your body on your hands and toes while your back remains straight. Your abdomen and back must work against gravity to hold you up.




Chair strengthens your thighs and ankles. This position requires holding a deep squat in which you mimic sitting in a chair. The pose enhances the stress on your quadriceps by forcing your legs to support your entire torso from an altered center of gravity.


Increase Flexibility


Improving flexibility prevents injury and combats aging’s impact on the body. It also promotes blood flow and increases synovial fluid, which lubricates the joints.


Butterfly stretches your inner thighs, groin and knees. The pose also reaches the deepest part of the hip muscles. It’s even helpful with post-workout soreness. First, sit on the floor and place the soles of your feet together. Bring your heels as close to your pelvis as possible while maintaining an upright position.


Improve Balance


Whether you’re looking to improve your ambulation or ability at competitive sports, better balance keeps you agile and stable.


In Tree, you must continuously engage your ankles, legs and core to stand on one leg with the other one elevated. You train yourself to maintain good posture while developing the stabilizing muscles needed for good balance.