In yoga, strength is not measured by how much you can lift. It is measured by how steadily you can hold. A woman understands this naturally.
She holds her family together.
She holds her silence when needed.
She holds responsibility without announcement.
She holds herself up, even on days she feels tired.
Yoga has taught me that real strength is not aggressive. It is grounded. It is breath-led. It is patient. On the mat, strength is stability with softness. Off the mat, it is resilience with grace.
This International Women’s Day, I share a few asanas that reflect the deeper meaning of feminine strength, strength that is rooted, expansive, and quietly powerful.
7 Asanas to Celebrate International Women’s Day
1. Eka Pada Vasisthasana
Strength with Elevation
- Builds wrist and shoulder strength
- Engages the core deeply
- Opens the hips
- Demands balance and focus
How to practice:
- Start in Side Plank.
- Ground the lower palm firmly.
- Lift the top leg upward.
- Hold the big toe.
- Keep hips lifted and chest open.
This pose symbolises a woman who rises — without losing her foundation.
2. Eka Pada Urdhva Dhanurasana
The Courage to Open
- Strengthens arms and legs
- Improves spinal mobility
- Builds confidence
- Expands chest and heart space
How to practice:
- Begin in Full Wheel.
- Shift weight into one foot.
- Draw opposite knee toward chest.
- Extend leg upward.
Sometimes strength means opening your heart, even after challenges.
3. Surya Yantrasana
Alignment with Purpose
- Deeply stretches hamstrings
- Improves hip mobility
- Enhances focus
- Requires precision
How to practice:
- Sit upright.
- Lift one leg over the shoulder.
- Extend outward.
- Keep spine tall.
A strong woman moves with clarity and direction.
4. Tittibhasana
Lightness in Power
- Strengthens shoulders and wrists
- Engages the core
- Improves balance
- Builds mental resilience
How to practice:
- Squat low.
- Place palms firmly.
- Shift weight forward.
- Lift hips and extend legs.
She carries responsibility, yet remains light.
5. Sirsasana (Advanced Variation)
The Power of Perspective
- Strengthens the upper body
- Builds concentration
- Improves balance
- Encourages courage
How to practice:
- Place the crown on the mat.
- Palms firmly on the ground
- Lift hips.
- Raise legs overhead slowly.
When a woman changes her perspective, she changes her world.
6. Svarga Dvijasana
(Bird of Paradise)
Grace Under Strength
- Builds leg and core strength
- Improves balance and flexibility
- Opens hips and hamstrings
- Demands patience and control
How to Practice:
- Begin in Bound Side Angle.
- Step the back foot forward.
- Slowly lift the bound leg.
- Extend upward with control.
- Keep the spine tall.
This posture teaches that strength can look graceful.
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7. Sukhasana
The Strength of Stillness. In yoga, stillness is not weakness. It is mastery over reaction.
Sukhasana may look simple, but sitting with awareness requires emotional steadiness. In meditation, there is no performance, only presence.
What it cultivates:
- Mental clarity
- Emotional balance
- Nervous system regulation
- Inner resilience
How to Practice:
- Sit cross-legged comfortably.
- Lengthen the spine without stiffness.
- Rest palms on knees.
- Soften the jaw and shoulders.
- Close your eyes and observe the natural breath.
A woman’s strength is often silent. It is the ability to pause before reacting. To breathe before responding. To remain steady within.
This International Women’s Day, may we honour the women who stand steady, rise with awareness, and carry both power and grace — on the mat and far beyond it.
Strength is not in how high we lift the leg or how long we hold a pose. It is in how present we remain within it.
May we celebrate not just the visible strength of women, but the unseen resilience, the quiet endurance, and the unwavering presence that defines them every day.