Yoga strengthens the body, improves balance and fosters mindfulness. Regular practice also benefits bones and joints by encouraging weight-bearing exercise. Neuroimaging studies show that yoga increases grey matter in the brain, which helps improve memory and decision making.
From Downward-Facing Dog, shift your weight into the back of your right foot.
1. Warrior I
Warrior I, or Virabhadrasana 1, is a powerful posture that strengthens the legs and core, improves balance, and boosts circulation. It’s especially beneficial for those with sedentary lifestyles or desk jobs, helping to counteract poor posture and back pain.
It’s often used as a transitional pose between other poses, such as warrior II and the sun salutation (Surya Namaskar). Mastering Warrior I can help you progress into more advanced yoga asanas, strengthening and stretching your entire body.
When doing this pose, it’s important to avoid the tendency to swing your hips out too far. This can put too much pressure on your back knee and cause pain.
2. Warrior II
Warrior II, or Virabhadrasana II, is another full-body strength-building pose that strengthens the legs, hips, core, chest and arms. Practicing this posture for extended periods of time also builds endurance.
Some students may find it difficult to bend their front knee past the ankle, so teachers should keep an eye out for this issue and encourage them to relax into the pose. If the front leg tends to drift inward, cue the psoas and pectineus muscles to help stabilize the knee.
Adding Side Plank or Wild Thing after Warrior II allows students to experience fluid transitions across the mat.
3. Warrior III
Known as Virabhadrasana III, Warrior III is an advanced standing balance pose that requires strength, power and stability. It’s a challenging pose that builds leg and core strength, improves balance and improves concentration and confidence.
The pose stretches the hips and strengthens the legs, back, and shoulders. It also improves balance, coordination and memory. It increases stamina, endurance and courage. However, this pose is not recommended for people with high blood pressure or anyone who has back injuries or neck problems. Pregnant women should also avoid this pose.
4. Standing Forward Bend
This forward bending yoga pose stretches the back of the legs, hips and spine. It strengthens the thighs and knees and balances the nervous system. It stimulates digestion and relieves fatigue.
Note: Avoid this forward bending yoga pose if you have high blood pressure or problems with your neck, back or ankles. Also, be careful not to force yourself too far into the posture as it can put too much pressure on the lumbar discs.
Practicing yoga postures that are appropriate for your body in the moment helps create awareness of the way your body moves on and off of the mat. It also allows you to develop an empowering sense of self-compassion.
5. Reverse Warrior
Viparita Virabhadrasana, or Reverse Warrior Pose, is a strengthening and balancing posture that stretches the sides of the abdominal region and spine and strengthens the hips and legs. It also helps to improve flexibility in the chest, rib cage, and intercostal muscles, allowing one to breathe more fully.
Begin by standing in Warrior Two with your right knee bent and left leg stretched out behind you. Inhale and lift the arms up to shoulder height, with your palms facing down toward the ground. Exhale and drop the left hand to the back of your thigh.
6. Child’s Pose
Child’s Pose (balasana) is a restful stretch that activates the parasympathetic nervous system and relaxes muscles throughout the body. This yoga pose is a great way to cool down after more strenuous poses and can be held for up to a minute or more.
Whether the arms are in a T-shape or extending over your head, palms facing up toward the ceiling, the pose is soothing to your shoulders and neck. It also lengthens the spine and eases pressure on the lower back, hips, thighs, knees and ankles.
Depending on your flexibility and starting position, your forehead may touch the floor or a block can be placed under your forehead to prevent neck strain.
7. Wall Pose
The Legs-Up-the-Wall pose, known as viparita karani, is one of the most restorative yoga poses and a great addition to any regular workout. It provides the therapeutic benefits of inversion without straining the head and neck, which is an important consideration for those who are new to yoga or for anyone with neck problems.
This pose also increases circulation to the feet and helps with swollen legs that can occur after too much standing or sitting during the day. In fact, studies show that nurses who regularly practiced restorative yoga, including the Legs-Up-the-Wall Pose, had lower levels of occupational stress than those who did not.