Yoga postures can seem intimidating at first glance, but you’ll quickly learn that each position offers a spiritual meaning. Folding poses in particular help to soothe and relax the neck, back, and shoulders — commonly sites of stress.
Start with the most common of all yoga positions: Downward-Facing Dog. This balancing pose strengthens the back and legs and stretches the inner hips.
1. Downward-Facing Dog
If you’ve ever taken a yoga class, chances are you’ve done Downward-Facing Dog (Adho Mukha Svanasana). This pose is commonly used as a transition in vinyasa flow classes and a resting position for students. It’s a great way to stretch and strengthen the muscles in the shoulders, arms, back and calves.
For beginners, the Downward-Facing Dog may seem challenging because it’s important to have proper alignment in this posture. For example, many beginners tend to position their feet too far apart and it can strain the wrists and back.
Also, some people have tight hamstrings and shoulders which can cause them to collapse the upper spine in this pose. For this reason, it’s a good idea for beginners to practice this posture with support from blocks or blankets.
2. Child’s Pose
Child’s Pose, or Balasana, is one of the most popular resting poses in yoga. It’s often used post any active posture and helps return the heart rate to normal as it cools your body.
It stretches the back, buttocks and front of the thighs/quadriceps. It also helps relieve back pain, headaches and PMS. It’s particularly beneficial for those with back problems because it prevents spinal extension, which can irritate the facet joints that traverse the spine.
Keep in mind, however, that this is a gentle stretch and you shouldn’t push yourself beyond your limits. If you feel pain or discomfort, it’s a good idea to take a break and slowly return to your seated position. You may wish to add a bolster under your knees or between your legs for additional support.
3. Warrior 2
Warrior II (Virabhadrasana 2) builds strength in the legs, hips, chest and shoulders. The pose’s wide stance also engages core muscles and improves balance and stability. It also helps you cultivate inner power and discipline.
Salay notes that many students struggle with this pose because they dump too much weight into the front leg and forget to strengthen the back leg. She advises beginners and students with injuries to start small and work up to the full pose slowly.
Peloton instructors Kirra Michel and Kim are experts in guiding students into the proper form of Warrior 2. Watch this video for an in-depth breakdown of how to do the pose and the steps needed to master it. They also address common form mistakes and helpful modifications for students of all skill levels.
4. Warrior 3
Warrior III is one of the more challenging standing balance yoga poses. It requires stability, flexibility, and strength from the core, hips, legs, and shoulders. This posture also strengthens the back of the leg (hamstring) and buttock (glute) muscles. To come into this pose, begin from a High Lunge position and keep the hip points facing forward.
The warrior III pose, also called Virabhadrasana III, is a balancing posture that helps build leg and core strength while improving concentration and focus. It is named after a fierce warrior that symbolizes our ability to overcome our ego and ignorance. To help beginners practice this challenging pose, they can use a wall to support their body as they get used to the movement. Closing the eyes during this position can make it easier to stay centered.
5. Warrior 4
Warrior poses build strength in the legs, core, and upper body, and they help improve balance and stability. They also strengthen the front knee and open the hips and psoas, and they stretch the quads and hamstrings. They’re named after a mythical warrior, Virabhadra, and embody his courage and valor.
While some teachers may tell you that your front thigh should be parallel to the mat and the knee should bend at 90 degrees in Warrior II, it’s important to listen to your body and to keep the knee stacked directly over–not in front of–the ankle. It’s common for the front knee to drift inward, and you can counter this by drawing the knee toward the little-toe side of your foot.
For more guidance on the Warrior poses, check out Kristin’s 5 Minute Basics: Warrior 1 class on Peloton.