4 Dynamic Yoga Sequences For A Stronger Body

When we think about strength training, yoga is excellent for calming the mind. It makes use of both eccentric and isometric contractions to simultaneously strengthen our muscle as it stretches, and builds functional strength that helps us in our daily activities such as standing up, sitting down, walking, lifting and bending over. Yoga targets smaller stabilizing muscles and depends on your own body as the weight frequently ignored in conventional weight training.

Follow this dynamic pose sequence through for a stronger body. 

1. Quarter Dog Sequence

The quarter Dog yoga sequence stimulates your internal organs and opens your side of the body. It tones the abs, upper back, and shoulders. 

How To Do It:

  • Start quarter dog sequence in the downward facing dog.
  • Keep your fingers spread wide with your forearms lowered to the mat. 
  • Check thoroughly to ensure that you are making a straight line between your middles fingers and elbows.
  • Endeavor to set your legs straight and lower your heels toward the floor, slightly flaring your heels wider than your toes for the outside edges of your feet to be parallel with the outer edges of the mat.
  • Rest your head between your arms, and direct your gaze up toward your belly button or through your legs.
  • Cleave to Quarter Dog for only five breaths.

2. Chair Pose or Utkatasana

This yoga sequence produces excellent strength in the legs by toning the quadriceps, abductors, glutes, and hip flexors. In addition, chair pose creates strength in the trunk by taking on the rectus abdominus in the front body and the erector spinae muscles at the back. 


  • To enter Chair sequence, begin by standing with your feet together.
  • On lungful of air, sit back profoundly as if you are sitting in a chair and reach your arms up to the sky. 
  • As your weight moves away from your toes, feel your shins moving back to guide you from undue stress on the knees.
  • Hold for 5 breaths
  • Release and come back to a standing position.

3. Crescent Lunge aka Anjaneyasana

Crescent Lunge yoga pose builds up the lower boughs such as the glutes and quadriceps and keeps the erector spinae muscles at the back engaged. In addition, it helps to stretch out the hip flexors of the back leg as the front leg is contracting.


  • Begin the sequence with your feet put together 
  • Take a big step back into a lunge
  • Make sure your knee align on top of your ankle and your front foot tracks directly ahead. 
  • Place your hips directly to the front and move up your arms above your head. 
  • Draw your front ribs inside to keep the core engaged.
  • Hold for 5 breaths.

4. Boat or Navasana Yoga Sequence

Boat or Navasana Yoga sequence targets the six-pack muscles or rectus abdominus of the core while strengthening the erector spinae muscles of the back, quadriceps, and hip flexors.

How To Do It:

  • Enter Navasana from a seated position. 
  • Elongate your spine and lift through your sternum. 
  • Curve your knees.
  • Lift your feet off the floor, and 
  • Engage the muscles of the thigh to straighten the legs out in your front. 
  • Stretch your arms to the fore and soften the shoulders away from the ears.
  • Hold for 5-8 breaths.

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