10 yoga poses that build total-body strength

Why: This forearm plank works pretty much every muscle in your body, especially your core (including that tricky-to-tackle lower abdominal area).

How: Lie face down on the floor resting on your forearms. Push yourself off the floor, rising up onto your toes. Make sure that your body maintains a straight line from head to heels, ensuring your back isn't arched and your bottom isn't too high. Contract your abdominals without holding your breath. Start by holding for 15 seconds and slowly increase up to a minute.

Why: The boat pose is a great move for the lower abdominal area. It's also good for the front of your thighs and shoulders.

How: Sit on the floor and lean back, raising your legs so that your shins are parallel to the ground. You're balancing on your buttocks and should be forming a 'V' shape from the side, between waist and thighs. Keeping your abs engaged to help you maintain your balance, extend your arms out in front of you (a little above shoulder height) with your palms turned inwards. Start by holding for 30 seconds and gradually progress to one minute.

Why: This move really works the thighs as well as challenging all the hip muscles. It's also a good stretch for your upper back.

How: Step forward on your left foot, bending the knee so you're lowering your body to the floor until your left knee reaches a right angle - your right leg remains straight behind you. Raise your arms overhead, directly above your shoulders with palms facing inward. Avoid arching your back! Hold for 30 seconds before changing sides.

Why: The chair pose is a great move for working your inner thighs, bum and hamstrings.

How: Stand with your feet together, bend your knees and push hips back lowering your body towards the floor (as if you were sitting down). Raise your arms above your shoulders, with palms facing inward. Avoid arching your back. Hold for 30 seconds and slowly increase to a minute.

Why: This is a fab total-body toner, primarily working the lower body but also your shoulders.

How: Lift your left leg off the ground, bend knee to a 90° angle and 'tuck' your left foot inside the top of your right thigh, pushing your foot into the thigh, ensuring your left knee is pointing out away from your body and your toes are pointing downwards. Keep your arms in front of you with your elbows bent and hands together in a praying position. For added intensity, extend your arms over your head. Hold for 15 seconds before switching sides.

Why: This is one of the best yoga poses for your bum and hamstrings. It also works your shoulders, upper back and other core muscles.

How: Standing on your left foot, hinge forward from the waist and lift your right leg into the air behind you to hip height as you reach arms forward at shoulder height. You should be forming a straight line from ankle to palms. Hold for 30 seconds and change sides.

Why: The bridge is the move to improve glute (bum) and core strength.

How: Lie on your back with your legs bent, feet flat on the floor, arms by your side and palms facing the floor. Lift your hips and lower back so that you come up onto your shoulders, high enough so that your body forms a straight line from your shoulders to your knees. Remain in this position, pushing your feet into the floor for 30 seconds. Return to your starting position. Repeat a total of five times.

Why: This move does pretty much everything. It strengthens shoulders, arms, chest and back, and stretches out hamstrings and calves.

How: Start on all fours ensuring your hands are positioned under your shoulders with fingers pointing forward. Push into the floor with your palms and the balls of your feet, and raise your hips into the air until your legs are straight and your body has formed an inverted 'V' shape. Keep your shoulders relaxed and back straight. Hold for 15 seconds to start with, relax down and repeat. Try for five repetitions.

Why: The yoga version of a side plank is your go-to move for strengthening arms, shoulders and waist muscles.

How: Lie on your left side and lift your body into the air so your weight is distributed on your left hand and the left side of your foot. Extend your right arm into the air above your shoulder, with your palm facing forward. Your body should form a straight line from shoulder to ankle. Hold for 10 seconds to start with before changing sides. Slowly increase to 30 seconds.

Why: This pose isn't for the faint-hearted. A real upper body toughie that challenges core too.

How: Start in a push up position but with your hands positioned further down the body than they usually would be for a standard push up. Keep your hands tucked underneath your armpits, close to your sides, with your elbows bent throughout. Your weight should be distributed between the palms of your hands and the balls of your feet with your body forming a straight line from shoulders to ankles. Hold for up to 30 seconds. Rest. Try and repeat to a total of three times.