11 Easy Yoga Steps for Beginners — India

6. Add Strengthening Poses

Include strengthening poses like Downward Facing Dog and plank variations to build upper-body and core stability. From hands and knees, lift hips toward the ceiling to form Downward Dog, creating an inverted "V." Spread fingers wide, press knuckles and fingertips down, and lift through the hips while keeping knees slightly bent if hamstrings are tight. Hold for three to five breaths or transition into a knee-down plank for shorter holds. Plank strengthens core and shoulder muscles; start with 10 to 20 seconds and increase gradually. If wrists are sensitive, practice on forearms or use a folded towel under palms for cushioning. For knee or lower-back issues, try wall plank or incline plank with hands on a sturdy table. Strengthening poses support everyday activities—lifting groceries, carrying tiffin boxes, and climbing stairs—by building reliable core control. Always prioritize breathable holds over longer, tense ones. Progress in small steps: shorter holds with perfect alignment beat longer holds with collapsed form. When in doubt, shorten the hold, reset alignment, and breathe consciously.