Yoga exercises improve balance and stability, strengthen muscles and improve posture. It also helps reduce stress and fatigue. Always consult with your doctor before starting any exercise program.
Bone and Joint Health – Because it is weight-bearing, yoga can strengthen bones and ward off osteoporosis. It also improves joint function by stretching and strengthening the muscles around joints.
Standing Forward Bend
This pose, also called Uttanasana, stretches the back of your legs and hips. It also strengthens your lower back muscles. It is a wonderful way to relieve tension in your neck and shoulders as well.
Practicing this posture can be challenging because it is easy to overdo it. Forward bending, especially in the standing position, can strain your hips and back if you go too far. This is particularly common in classes where forward bends come near the beginning of the practice or class when students are not yet warmed up.
Stand with your feet about hip width apart and place your hands in the front of your mat beside or slightly in front of your feet. Breathe evenly as you move slowly into the forward fold and stay there as long as possible.
Child’s Pose
Whether used as a warm-up or cool-down, Child’s Pose relaxes the body, helps to calm a busy mind and provides the perfect spot for breathing deeply and releasing stress. It also strengthens the hips, legs and shoulders while releasing tension in the spine and upper back.
The lower and middle spine flex while the upper spine extends in Child’s Pose, which helps improve posture. It also stretches the quadriceps muscles on the front of the thighs and can help alleviate back, shoulder and neck pain.
It’s important to keep the head, neck and upper back aligned when doing this pose, so use a pillow or block under your forehead if you can’t rest it on the floor. You may also want to place a block under the hips or knees if they’re sensitive.
Warrior II
Warrior II (Virabhadrasana II) is an energizing pose that strengthens the legs and builds physical strength. It also improves posture and stretches the chest and hips. It cultivates courage, steadfastness and confidence.
Some students struggle with this pose, particularly with keeping balance. You can help them by encouraging them to widen the stance or use a wall. You can also instruct them to place a yoga block between their bent knee and thigh, which can help stabilize the leg.
If your student has a hip injury, they should avoid this pose or seek prior approval from their doctor before practicing. For those who want to improve their Warrior 2, try adding a variation to the pose, such as wrapping the left arm under the right, or interlacing their fingers, to strengthen the upper body.
Triangle Pose
Triangle Pose helps to tone the spine, relieves neck pain and lower back problems. It also helps to open the groins and inner thighs, stretches the abdomen and torso and strengthens the thighs. Its benefits extend to treating mild depression, infertility and lowering high blood pressure.
Improve your Triangle Pose by paying attention to the width of your stance. A stance that is too wide or too narrow increases stress on the hips and knees, which can lead to discomfort. Aim for a stance that is three to four feet apart.
To challenge your balance, try adding a twist to Triangle Pose by extending your right arm down and reaching your left hand up. Experiment with different variations to find the one that works best for you.
Seated Side Bend
The seated side bend is one of the most important yoga exercises for improving posture. It stretches the muscles on the sides of the body and expands the rib cage. It also helps to improve breathing by opening the diaphragm and expanding the chest.
This pose also stretches the intercostal muscles which can be tight from sitting or standing for long periods of time at work or in other activities. The quadratus lumborum muscle is also stretched which can help relieve back pain.
For pitta types, Parsva Sukhasana slows the mind and body down, helping to reduce stress. It also helps to stretch the side body, allowing for the release of unwanted toxins and excess heat which can relieve the fiery nature of pitta dosha.