This yoga routine helps you strengthen and improve your balance. It also stretches the shoulders, legs and arms.
Start with a comfortable Savasana on the mat or a rolled blanket under your knees. Take a few deep breaths in this position, then move into low or straight-leg lunge on the left.
1. Downward Dog
Whether you’re a beginner in yoga or a teacher working with new students, Downward Dog can be intimidating. This weight-bearing pose requires strength and flexibility that beginners don’t always have yet.
Performing this pose regularly stretches the entire back side of the body — including the spine, legs, feet and calves. It also stimulates circulation and can calm the nervous system. And it’s a great way to relax and unwind after a long day.
2. Child’s Pose
Child’s Pose is a soothing pose that stretches the back body and the muscles around the hips. Depending on your flexibility and starting position, you may be able to rest your forehead on the floor.
This posture activates the relaxation response and can reduce stress, anxiety, fatigue, headaches and insomnia. It also stretches the upper back (rhomboids and middle trapezius) and front of the thighs/quadriceps muscles. This is a great posture to do at the beginning of your session or anytime you need to relax.
3. Boat Pose
Boat Pose – also known as Navasana (NAV-uh-sanuh) in Sanskrit – is a great balance exercise and core strengthener. It tones your abdominals and helps alleviate lower back pain. It can also help you focus and improve your posture.
To practice Boat Pose, sit with your knees bent and your hands resting on the floor by your hips. Then, lean back slightly and lift your legs so they’re angled about 45 degrees above the floor.
4. Warrior II
Warrior II helps strengthen and tone the arms and legs while enhancing balance. It also helps open the chest and shoulders while lengthening the spine. It is a great pose to master because it provides strength for more advanced poses like humble and extended side angle or the twist.
People with balance issues may have trouble holding this pose without wobbling. If that’s the case, practice by placing a block between the thigh of the front leg and the wall for stability.
5. Extended Side Angle Pose
Often used in the intermediate yoga pose progression, Extended Side Angle Pose helps to strengthen and balance one’s body. It also allows the practitioner to work on energy and spiritual growth.
Stand with your feet about a leg’s length apart. Bend your left knee so that it stacks directly over the ankle. Lower your right hand to the outside of the back foot or place it on a block for support.
6. Chaturanga
Chaturanga (also known as Four-Limbed Staff Pose) is a staple of many Vinyasa yoga classes. It’s a challenging posture that requires inner strength, not just pure muscle.
If you’re struggling to do a safe Chaturanga, try practicing at an incline to reduce pressure on the shoulders and wrists. Also, keep your elbows hugged into the sides of the body and keep your shoulders away from your ears instead of letting them droop down.
7. Staff Pose
Staff Pose, also known as Dandasana, looks simple at first glance but has a lot more to it than what meets the eye. It stretches and strengthens the hip flexors, back muscles and chest.
It improves posture and helps with a range of health issues including high blood pressure. Studies have shown that regular practice of Yoga can help control BP without medication.
8. High Lunge
High lunge (Utthita Ashwa Sanchalanasana) strengthens the legs, opens and stretches the hips and groin, lengthens the spine and enhances balance and stability. It also promotes concentration and self-confidence, and stimulates the Manipura chakra.
Individuals who have a recent knee, hip or ankle injury should avoid the pose or practice it with modification. Placing blocks under the hands can help reduce strain on the body and support the posture.
9. Forward Fold
A well-rounded yoga routine includes forward folds to balance and calm the nervous system. They stretch and strengthen the hamstrings and lower back, improve posture and encourage long deep exhalations.
When preparing for this pose, find space to hinge forward from the hip crease rather than the lumbar spine and avoid rounding the spine. Grabbing the knees with the hands may be helpful to ease the hamstrings and to help you stay in a safe place.