International Yoga Day 2025: Ten yoga poses for flexibility, strength and stamina

This International Yoga Day, try these ten poses (asanas) to build strength, improve stamina, and increase flexibility.

Published on: Jun 21, 2025 1:39 AM IST

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Warrior 3 (Virabhadrasana III) is not just about balance but flexibility and strength.

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Bridge pose (Setu Bandha Sarvangasana) helps strengthen the posterior chain, which includes back muscles, glutes, hamstrings, and calves

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Downward-facing dog (Adho Mukha Svanasana) is an incredible yoga pose to stretch and strengthen both the lower and upper body

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Upward Dog (Urdhva Mukha Svanasana) helps strengthen the arms, legs, and back while allowing you to open your chest and shoulders

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Reclining Hero (Supta Virasana) is one of the best and easy yoga poses to get a deep stretch in your back and leg muscles

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Child's pose (Balasana) is a gentle stretch that helps improve your posture by increasing flexibility in your lower back muscles 

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Eagle pose (Garudasana) helps improves balance, strengthen core and leg muscles. It also increases shoulder and hip mobility.

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Shoulder stand (Sarvangasana) is a yoga pose that is beneficial for the entire body. It increases your core strength and shoulder mobility

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Camel pose (Ustrasana) helps you gain stability by strengthening your core and back muscles. 

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Triangle pose (Trikonasana) deeply stretches your legs, hips, back, chest, and shoulders