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A HOLISTIC APPROACH
As we pass our mid-thirties, subtle changes in the body start to emerge – reduced strength, diminished mobility, and less ease in daily movement. While it’s easy to dismiss this as a natural part of ageing, there are simple, effective ways to slow it down and maintain vitality, agility, and resilience. Mindful movement practices like yoga can provide a sustainable, long-term solution that nurtures both body and mind.
Yoga isn’t just about flexibility or stretching. When practised mindfully, it’s a form of resistance training using your own body weight, with a focus on smooth, controlled movement, stability, and alignment. It develops strength in a functional way, meaning the benefits extend far beyond the mat into everyday activities – from carrying groceries to maintaining good posture while sitting, standing, or moving. Through consistent practice, yoga strengthens the body while promoting awareness, balance, and confidence.
HOW YOGA SHAPES FUNCTIONAL STRENGTH
When you hold poses in your yoga practice, your muscles generate force without changing length – this is called an isometric hold. This tension strengthens not just the large muscles, but also the smaller stabilising muscles that protect your joints, improve endurance, and enhance overall body control.
Strength isn’t only about holding poses – it’s also about moving slowly and with control. Eccentric transitions, or smooth movements from one pose to another, teach muscles to accept load and force while lengthening. These transitions build tendon and connective tissue health and reinforce smooth, efficient movement.
In yoga, the core is much more than just abs. It’s a deep cylinder connecting the pelvic floor, deep back muscles, obliques, and transverse abdominis. Almost every pose engages this internal support system, helping you maintain better posture, reduce lower back fatigue, and move from a strong, steady centre.
Yoga builds strength that goes beyond aesthetics. By engaging muscles in isometric holds, training through eccentric transitions, and cultivating a strong core, yoga strengthens your body in a holistic, functional way. The result is not just stronger muscles – it’s improved posture, steadier movement, and a more resilient, adaptable body ready for life’s everyday demands.
EXPLORING YOGA TO BUILD STRENGTH IN YOUR PRACTICE
This sequence starts with some MFR on the feet to give you instant stress relief and help you find your grounding as you flow. The second and third rows are your two standing flows. Go through each of them with the right leg forward first and then the left leg forward. For a longer practice you can repeat these flows as often as you’d like. Move slow, with control and with an extended breath. Aim for at least a four count inhale and a four count exhale. Your final row washes out hip tension and finishes with shoulder, head MFR and a lovely supported restorative pose with optional breathwork.
ALIGNMENT CUES
Have a read of the tips below and either print out the sequence or save it onto your device:
Move slowly to capture all the opportunities to strengthen the muscles. Inhale is indicated with a ‘+’, exhale is a ‘-”.
Move slowly through your transitions, consider using a 4 inhale, 4 exhale count as you move.
Take an extra few breaths in some of the poses you find challenging to your strength.
Press into your feet to activate the muscles of your legs.
Repeat the two standing flows for two or three rounds per side, stepping right leg forward first then left leg.
Give yourself at least 5 mins in Savasana to transition back into your day.
To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.
Ruth Delahunty Yogaru