You don't have to choose between the mat and the barbell. These five moves will make you stronger, more stable, and more powerful in your practice — without ever losing what you love about yoga.
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⬇ Download: 5 Strength Moves Every Yogi NeedsMost yoga practices load the same patterns over and over — forward, down, push. This guide fills the gaps. Each move was chosen specifically because it targets a muscle group yogis chronically underuse, and building those muscles will make you better on the mat, not worse.
Flexibility without strength is borrowed mobility. Let's make it yours to keep.
Yoga keeps you moving forward — forward folds, lunges, downward dog. What it almost never trains is the backside of your body: glutes, hamstrings, and lower back. Move 01 fixes that imbalance directly.
Forward folds, backbends, and every standing balance pose. More support. More depth. More control.
Arm balances and inversions demand shoulder stability — not just flexibility. Most yogis have mobile shoulders but lack the strength to truly support bodyweight overhead. Move 02 builds exactly that.
Handstands, headstands, and chaturanga. Stronger, safer, less shaking.
One of the most yogi-friendly strength movements that exists — it builds quad strength, glute activation, and hip mobility at the same time. It feels like a yoga pose and a strength move in one.
Warrior poses, chair pose, and squatting transitions. More power, more openness, without forcing.
Yoga is almost entirely pushing movements — chaturanga, plank, downward dog. That imbalance over time leads to rounded shoulders and a weak upper back. Move 04 is the antidote your practice has been missing.
Backbends and chaturanga. Open chest. Stable shoulder blades. No more collapsing.
Yoga rarely fires your glutes the way they need to be fired — most poses keep them in a lengthened position. Move 05 directly activates and strengthens the largest, most metabolically active muscle group in your body. Non-negotiable.
Every balance pose, every backbend, every transition. More stability. More control. Less effort.
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You've been practicing yoga and you're curious what strength training could add. You want to feel more powerful in your practice — without ever having to give it up.
When you're ready to go deeper — I offer custom workout plans and 1:1 coaching for women who want a full program built around them.