Yoga positions require strength and flexibility in the legs, core, arms, and shoulders. These poses also improve balance.
A seated forward bend stretches neglected areas of the body, such as the groin and adductor muscles. The judicious use of props, such as blocks and blankets, makes this pose easier to achieve.
Downward Facing Dog
Upward Facing Dog (Urdhva Mukha Svanasana) is a foundational yoga posture that often appears in Vinyasa flows and Sun Salutations. It strengthens the arms and shoulders, opens the chest, and stretches the back of the body. It also serves as the foundation for deeper backbends.
This pose can be challenging for new yogis because of the pressure it puts on the wrists and the front of the shoulders. If you feel uncomfortable, consider modifying the pose by rolling a towel or the edge of your mat under the hands.
The shoulder and back stretches of this pose can improve the roundedness of the spine that is caused by sitting at a desk all day. It can also reduce neck pain and improve breathing. This pose is one of the most common poses that yogis use to transition between standing and floor poses. It is also used as a warmup or cool down to many different types of workouts.
Mountain Pose
Known in Sanskrit as Tadasana, mountain pose is the foundation for many standing poses and provides yogis with an opportunity to check in with their bodies. The position requires a high degree of body awareness and can help improve posture, balance, and alignment.
It also strengthens the lower body and helps yogis feel grounded and safe in their practice. It’s important to note that there are different variations of this pose. Some yoga instructors may instruct students to keep their feet together or hip-width apart, depending on individual body needs.
If you want to increase the challenge in this pose, try closing your eyes. However, you should only do this if it doesn’t cause dizziness or a struggle for balance. For more information on this foundational pose, check out this video from YogaUOnline. It breaks down the subtle actions in mountain pose that can transform your practice for years to come.
Lunge
Lunges are great for the inner thighs, core and hips. When done correctly, they also strengthen the lower legs. The lunge can be performed in several different ways. Some variations increase the difficulty by using a barbell for added weight. Some are called traveling lunges and involve moving the back foot to the front, while others include the foot being pushed out behind you (or in). While it’s easy to twist the knee in or out during a lunge, the goal is to keep the front knee directly over the front toes.
Another variation is the kurtzie lunge which changes muscle recruitment by placing the front leg glute on pre-stretch and shortening the back hip flexor group. The lunge can also be a static pose or part of a dynamic movement such as a sun salutation. It can help reduce tightness of the hips and low back often caused by sitting too long. This is why it’s included in the Classic Surya Namaskar.
Child’s Pose
Child’s Pose, also called balasana or shishuasana, is a full-body restorative stretch that encourages deep breathing. It activates the parasympathetic nervous system, easing stress and anxiety, and may even lower or regulate blood pressure.
Start with your hands on the mat and your knees spread slightly wider than hip-width apart, touching the big toes together. If you have the mobility to do so, extend your arms back alongside the legs, palms up for Extended Child’s Pose.
The key is to create a space where the body can be still and calm. Encourage students to use blocks, bolsters and blankets to support their bodies as they find their best version of the pose. This is a time for the mind to relax as well, so consider inviting them to set an intention or call a mantra into their practice. Practicing restorative postures like this is essential to yoga as it helps to cultivate an awareness of the body’s needs throughout the day.