• Yoga poses that can help build strength include downward dog, Warriors 1 and 2, and the boat position.
• Balance your yoga workouts to focus on core one week, lower body the next week, and so on.

Heavy-weight training and HIIT workouts are often the hallmark exercises of building strength. However, don't underestimate the power of low-impact workouts, like yoga.

Yoga has many known health benefits from improving flexibility to boosting mental clarity — but it's also a great way to develop physical strength.

"The highly repetitive dynamic movements in yoga are the key to getting stronger," says Sarah Herring, a certified yoga teacher and owner of Tifton Yoga.

Moreover, because of yoga's low-impact, it's great for building and maintaining strength as you age and also complements many other exercise programs.

"If you already have a preferred modality of exercise, such as running or crossfit, yoga is an excellent form of counter-balance," says Herring.

While there are many different types of yoga, Herring recommends the following classes for those focused on building strength:

• Vinyasa
• Power Yoga
• Ashtanga

"Vinyasa and Power Yoga classes take repetitive movements at a faster pace to build muscle strength and endurance, whereas Ashtanga is a slower, paced class that involves holding poses, which also increases muscle," says Herring.

As with any form of exercise, consistency is important. Herring recommends practicing yoga at least three times a week for about 30 minutes each to build strength.

Aim to workout each of your major muscle groups during one of these sessions per week. "For instance, one workout during the week can focus on core strength, while another one can incorporate more upper body exercises to create balance," says Herring.

Here are nine yoga poses Herring recommends doing three times a week for 30-60-minute sessions.

1. Chair

Muscles targeted: Abs, glutes, and quads

How to do it:

1. Stand with your feet together or hip-width apart.

2. Bend your knees so that you are standing in a squat position.

3. Tuck your tailbone towards your heels to tilt your pelvis to the point where you feel your core engage.

4. Squeeze your glutes.

5. Reach your arms overhead.

6. Hold this position for 30 seconds.

7. Complete 5-10 reps.

Quick tip: For more of a challenge, increase the length of time you hold this position. For example, try building up from 30 seconds to one minute by adding 5 seconds each time you do this exercise.

2. Side angle

Muscles targeted: Abs, glutes, hip flexors, and quads

How to do it:

1. Stand with your feet together and step your left foot back so that you are in a low lunge position.

2. Rotate your back left foot so it is placed at a 45-degree angle to your right foot — slightly turned out.

3. Bend your right knee so it lines up directly over your right ankle.

4. Lightly rest your right elbow on your front thigh.

5. Reach your back left arm over your head and gaze toward the lifted hand.

6. Hold this position for 15-30 seconds.

7. Step your feet back together to reset and repeat the pose on the other side. Complete 5-10 reps at a time.

Quick tip: If this pose is too intense of a stretch on your hips or hamstrings, shorten the width of your stance so that there is less of a bend in your front knee.

3. Cobra

Muscles targeted: Back, glutes, and hamstrings

How to do it:

1. Lie on your stomach and place your hands flat on the ground, under your shoulders.

2. Press your hands into the floor and lift your chest up — keep your hips, legs, and feet on the ground.

3. Pull your shoulder blades towards each other and draw your shoulders away from your ears.

4. Hold this position for 30 seconds

5. Lower your chest back down to the mat.

6. Repeat the pose for 5-10 reps, inhaling when you lift up, and exhaling when you lower your body down.

Quick tip: As you get comfortable with this move, you can challenge yourself a little more by lifting your chest off the ground without using your hands and see how long you can hold that position.

4. Boat

Muscles targeted: Abs and hip flexors

How to do it:

1. Sit with legs out in front of you and knees bent.

2. Slightly lean your torso back to where you feel your core engage.

3. Lift your arms out in front of you, parallel with the ground, or keep them down on the mat for more support.

4. Raise your feet off the ground so that they are in line with your knees.

5. Hold this pose for 15-60 seconds — increasing the length of time as you get comfortable with the pose. Complete 5-10 reps.

Quick tip: To alleviate some pressure, keep your feet on the floor. For more of a challenge, try straightening your legs and pulsing your arms toward the floor as you hold this position.

5. Goddess

Muscles targeted: Abs, calves, glutes, and quads

How to do it:

1. Take a wide stance with your heels in and toes pointing out.

2. Bend your knees and draw the knees outward toward the edge of your pinky toe.

3. Tuck your tailbone towards the floor to engage your core.

4. Reach your arms over your head then bend your elbows so each arm makes at a 90-degree angle.

5. Hold this pose for 30-60 seconds and complete 5-10 reps.

Quick tip: For more of a workout in your calves, lift both heels off the ground so that you are holding this pose while standing on your toes.

6. Plank

Muscles targeted: Abs and obliques

How to do it:

1. Start in a table-top position with your hands and knees placed firmly on the ground.

2. Step your feet back one foot at a time and place them hip-width apart.

3. Keep your wrists directly under your shoulders with your hands flat on the floor.

4. Push your body away from the ground and draw your shoulder blades apart.

5. Keep your back as flat as possible.

6. Stay in this position for 30-60 seconds.

7. Complete 5-10 reps.

Quick tip: To modify this exercise, lower your knees to the ground — making sure to keep your back flat. For more of a challenge, alternate lifting each foot off the ground for 5-10 reps on each side.

7. Downward dog

Muscles targeted: Calves, chest, hamstrings, and shoulders

How to do it:

1. Start in a table-top position with your hands and knees placed firmly on the ground.

2. Move your hands forward — about the length of one handprint.

3. Press your hands into the ground, push your entire body back towards your feet and push your hips up.

4. Keep your shoulders and arms rotated toward your body.

5. Draw your chest towards your thighs and let your head hang.

6. Keep a soft bend in your knees.

7. Hold this pose for 30-60 seconds.

8. Reset by pulling your chest forward so that your shoulders are over your wrists and you are in a plank position.

9. Bend your arms to lower your entire body to the ground.

10. Repeat 5-10 reps.

Quick tip: To make this pose more challenging, lift one foot up towards the ceiling while keeping both hips parallel for 15-30 seconds. Repeat this exercise 5-10 times on each side.

8. Warrior 1

Muscles targeted: Chest, hamstrings, and quads

How to do it:

1. Stand with your feet together and step your left foot back so that you are in a low lunge position.

2. Rotate your left foot so it is placed at a 45-degree angle to your front foot — slightly turned out.

3. Bend your right knee so it lines up directly over your right ankle.

4. Reach your arms overhead and pull your shoulders away from your ears.

5. Hold this position for 30-60 seconds.

6. Step your left leg forward to reset to a neutral standing position and repeat the pose on the other side.

7. Repeat this pose for 5-10 reps on each side.

Quick tip: You can do dynamic lunges by straightening your front knee while lowering your arms to your side and then returning to the Warrior 1 position to add more tension on your quads.

9. Warrior 2

Muscles targeted: Hip flexors, glutes, and thighs

How to do it:

1. Take a wide stance and bend your right knee so that it is directly over your right ankle, creating a lunge position.

2. Slightly rotate your right foot so your toes point forward–about a 45-degree difference from your other foot.

3. Keep your shoulder directly over your hips and avoid rotating your torso towards your bent knee.

4. Extend your arms out to the sides.

5. Hold this position for 30-60 seconds.

6. Reset by stepping your left foot to meet your right foot and switch sides.

7. Repeat this pose 5-10 times.

Quick tip: Do this exercise with your back against a flat wall to make sure your shoulders and hips are directly in line with each other.

Best yoga mats

A good yoga mat cushions your body and grounds you in the practice. Find the mat best for your body in our guide to the best yoga mats.

• Best on a budget: Hugger Mugger Gallery Collection Yoga Mat, $46.95 on Amazon
• Best for sweaty yogis: JadeYoga Harmony Mat, $84.95 on Amazon and REI
• Best washable: Yogi Bare Teddy Yoga Mat, from $49.77 on Amazon and Yogi Bare

Insider's takeaway

Yoga is a low-impact exercise that can boost physical strength by holding and repeating poses that target specific muscle groups including chair, downward dog, and boat pose.

Yoga complements other forms of exercise, however if you are looking to build muscle with yoga as your primary form of exercise, aim to practice for at least 30 minutes three times a week.