While the exact yoga routine varies by class type, many classes start with a warm-up that gets your body moving gently. They then move into the main body of poses, which vary by class but often include sun salutations and other common yoga postures.
Yoga builds muscles across the whole body, so practicing these postures on a regular basis will improve your overall strength and flexibility.
1. Cat Pose
Cat Pose, or Marjaryasana, is a great way to start your yoga routine. It stretches and strengthens the spine to help improve posture and balance. It is often paired with Cow Pose, or Bitilasana, to create a synchronized movement of the spine.
From Table Top, inhale as you arch the back and exhale as you round. Coordinate your movements with the breath to create an easy and fluid movement.
2. Boat Pose
Boat Pose is a challenging core stabiliser that strengthens the abs, obliques, lower back, hip flexors, quads and adductors. It’s also good for improving balance and alleviating lower back pain.
To practice Boat Pose, sit on the floor with your legs straight ahead of you and press your hands on the mat beside your hips. To increase the challenge, gradually progress to lifting one leg above your head at a time.
3. Downward Facing Dog
Downward Facing Dog, also known as Adho Mukha Svanasana (adho-moo-kah shav-NAH-suhnuh), is a yogi’s best friend. It’s a foundational posture that warms, strengthens and stretches the whole body.
However, it’s easy to get sloppy in Downward Dog and end up damaging your back or shoulders. So, always aim to practice with proper form. It’s worth it! It will improve your yoga experience.
4. Warrior II
Warrior II is a challenging standing posture that requires balance, focus and resilience. The legs and feet are firmly rooted in Warrior 2, while the shoulders and arms are relaxed.
One common misalignment in this pose is the knee extending past the ankle. If you notice this, encourage your students to widen the space between their foot and knee. This helps to strengthen the hip flexors and back leg muscles.
5. Half Moon Pose
Half Moon Pose (Ardha Chandrasana in Sanskrit) offers a powerful combination of balance and strength. It calls on the soothing energy of the moon, balancing out the fiery energy of the sun.
Beginners should take this pose slowly and modify it by using a yoga block for support, if needed. Then, they can challenge their balance by exploring different arm variations and deepening the backbend.
6. Warrior III
Warrior III is a difficult balancing pose that works the legs, core and hips. It also improves balance and body awareness.
The pose is a regular part of most Yoga routines. Beginners can do it too. They can keep the arms extending forward or bring them back beside the body. This will help them get the hang of the position. Then they can move on to Warrior IV.
7. Cobra Pose
Cobra pose strengthens the shoulders and back, while also helping to counteract the slouch that most of us do throughout the day. Beginners can ease into this pose by practicing baby cobra, or by keeping the chest lower to the floor to avoid crunching the lower back.
If you have neck pain or are a beginner, stick with Low Cobra instead of Full Cobra. Also, avoid this pose if you have wrist pain or are pregnant.
8. Warrior IV
This standing pose (Virabhadrasana) invokes the courage and grace of a fierce warrior. It builds strength in the legs and core, improves balance, and stretches the hips and chest.
It can also help you develop your ability to hold poses for longer periods. This is an important part of improving your yoga practice and preventing injury. However, people with high blood pressure should avoid this posture.
9. Tree Pose
Tree Pose strengthens the feet and ankles, and it teaches students to find stability both on and off the yoga mat. It also improves posture and alignment while strengthening the core muscles.
Teaching the pose effectively involves offering verbal cues and a demonstration. It’s important to help beginners understand that the lifted foot shouldn’t rest on the standing knee, which can strain the joint.
10. Triangle Pose
Triangle Pose strengthens and stretches the hamstrings, inner thighs and upper back. It also opens the chest and shoulders.
Start in a wide standing straddle with your feet parallel. Line up your right heel with the left arch of your front foot, if possible.
To modify the pose, gaze toward the floor instead of upward toward the ceiling. You can also rest the bottom hand on a block for support.