This energizing inversion helps build strength in the shoulders, arms and wrists. It also promotes a sense of balance and calmness.
This is a good pose to start with because it does not challenge balance or hip flexibility as much as other poses. Beginners can use blocks or blankets to support their bodies.
Cobra Pose
Cobra pose, also called Bhujangasana, is a great spine and back strengthening pose. It’s the seventh movement in Surya Namaskara and is a nice stretch for the chest, too.
Beginners should only try this backbend to a point where it feels steady and comfortable. If your back isn’t flexible enough to lie on the floor, try a wall modification by standing with your palms pressed against a wall and elbows in at sides.
Downward Dog
Downward Dog, also called Adho Mukha Svanasana, is energizing and strengthening. It lengthens the spine and strengthens the arms, shoulders, and back muscles.
Those with shoulder or back injuries should not practice this pose. It is also not suitable for those who have had hip, knee, or spinal surgery. For them, Chair Pose is a good alternative. This pose is also not recommended for pregnant women in their third trimester.
Bridge Pose
Bridge Pose is a great strength-builder, but it can also be restorative. Depending on your yoga experience level and body, there are many ways to modify this pose to make it more challenging or less strenuous.
This posture strengthens the back and stretches the hip flexors, chest, and shoulders. It is especially good for lower back pain, fatigue, and menstrual discomfort in women.
Easy Pose
Sukhasana, or Easy Pose, encourages a natural sense of ease. It teaches students to feel comfortable in the moment and also open to transformation.
This basic seated meditation pose opens the hips and lengthens the spine. It’s often used to open or close a yoga sequence. To make it more accessible, sit on a block or folded blanket. You can even place a bolster under the knees for extra support.
Setu Bandha Sarvangasana
Bridge Pose, or Eka Pada Setu Bandha Sarvangasana, strengthens the back muscles and opens the chest. It also stretches the hip flexors and improves balance.
This pose is not recommended for people with a neck injury or anyone who has high blood pressure. It is important to practice this pose with caution and under the guidance of a trained yoga instructor.
Utkatasana
Utkatasana, also known as Chair Pose, is a challenging yet rewarding pose that requires balance, stability and strength. It stimulates the svadisthana chakra, promoting inner power and focus.
The posture can be modified to accommodate knee or back injuries by lowering the hips into parallel alignment with the thighs. This reduces the intensity of the posture while providing a similar physical challenge.
Extended Side Angle Pose
Extended Side Angle Pose (Utthita Parsvakonasana) is an expansive yoga pose that strengthens the legs and opens the hips. It also helps to refine spinal rotation and improve balance.
It’s a good idea to practice the preparatory poses listed below before attempting this challenging pose. This will help to improve the underlying muscle structure before trying this pose. It will also increase the ease of achieving this pose.
Virabhadrasana 1
This pose builds stability and courage, bringing the spirit of the warrior to yoga. It improves the balance of the front leg, and stretches and strengthens the shoulders and chest.
The name for this posture is derived from an incarnation of Shiva created to avenge his wife, Sati. Sati’s father rejected her and she committed suicide. The enraged Shiva then created Virabhadrasana to avenge her death.
Salamba Sirsasana
Known as the “King of Pose,” Salamba Sirsasana is an advanced inversion that requires strength, balance, and focus. It also represents transformation and adaptability, which are important qualities to develop in yoga.
Beginners should practice this pose with the support of a wall to build up strength. This will protect the neck from the weight of the head and help them stay balanced in the pose.
Adho Mukha Svanasana
This posture is one of the most well-known poses in yoga. It’s a full-body stretch and strengthens the wrists, hands, arms, and shoulders. It also improves the neck and back posture.
The pose also benefits the lungs and the digestive system. It can also help alleviate sinus problems and clear the nasal passage. It increases blood circulation to the brain, which improves focus and concentration.