Yoga is a low-impact holistic workout that builds strength, balance and flexibility. It can also help reduce stress and calm the mind.
Depending on the type of yoga class and its intensity, it may or may not provide enough exercise to meet the guidelines for moderate physical activity, according to a 1975 study published in the Lancet. Nevertheless, some classes do get the heart rate up enough to count as aerobic exercise.
Lunge
Lunges are among the most common yoga poses that help build strength in the hips, legs and glute muscles. They also work a variety of other muscles, including the quads, hamstrings and back hip flexors.
Stand with your feet hip-width apart, your hands on your hips and your core engaged. Step your right foot 2 to 3 feet in front of you, shifting the weight onto the front leg and lowering yourself into a forward lunge until your back knee is a few inches off the ground.
The toes of the back leg can be tucked or untucked in this pose, whichever feels best for you. The back knee may also be stacked over the ankle or on the mat for support.
Tree Pose
Tree pose engages the quadriceps, hamstrings and glutes muscles while building balance and core strength. It also helps improve posture, focus and concentration.
Beginners can begin by modifying the pose or by using a chair for support, if needed. Adding a variation like extended tree, in which the hands are lifted overhead, is a good challenge for beginners while strengthening the arms and improving balance.
Remember to avoid placing the raised foot against the knee or leaning into the standing leg. This can lead to injury. It’s better to place the raised foot on the inner thigh or calf to protect the knee.
Warrior I
Warrior I is a standing pose that builds strength, focus and stability. It stretches the front side of the body and builds strength in the legs, core and back. If you have hip or back problems, ease up on the bend in your front knee and come up more on the ball of your back foot to create a stable base.
It can be challenging to maintain balance in warrior I, but with practice you’ll build the strength and concentration needed for this pose. The wide lunging action of this pose opens and stretches the hip flexors and inner thighs, areas tightened by prolonged sitting.
Reverse Warrior
Reverse Warrior is a strong, deep pose that strengthens the legs and hips while stretching the sides of the body. It also enhances flexibility in the torso and neck, and provides a sense of balance and surrender.
To move into this pose from Warrior 2, start by stepping the feet wide apart, about 4-5 feet. Turn the left foot out 90 degrees and the right foot inwards a bit, to create a triangle with the front leg.
This transition, known as The Loop, is a great way to build leg strength and prepare for side lunges like Half Moon and Wild Thing. It also opens the side body and stretches intercostal muscles in the rib cage.
Downward-Facing Dog
Often seen repeated through Sun Salutations and Vinyasa flows, Downward-facing Dog is one of the most recognizable poses in yoga. It relieves stiffness between the shoulder blades and stretches the sides of the body.
However, for beginners, this weight-bearing posture can be challenging. Here are several beginner-friendly ways to get comfortable in Downward Facing Dog.
Seated Twist
Seated twists are an essential component of any yoga workout. They stretch the neck, chest and shoulders. They also strengthen the legs and back and can help alleviate back pain.
Chair seated twists can be a therapeutic practice for students with limited range of motion in the spine. It is also good for those who are pregnant or injured and can only sit on a chair for long periods of time.
Start with the basic seated spinal twist then play with varying your arm and leg positions to increase the intensity of the pose. You can wrap your right forearm around the left hip to deepen the twist.
Child’s Pose
Child’s Pose (Balasana) offers a chance to rest up, breathe deeply and still your mind before moving on to more active postures in yoga. It also stretches your back muscles and shoulders.
Your oblique muscles, which run along your sides from the middle of your ribs to your pelvis. The pose also stretches the gluteus muscles, which help move your thighs.
For a more restorative version of the pose, spread your knees wider than the width of the mat, and use a pillow or rolled up blanket to take pressure off your ankles or knees if needed. Hold the pose for up to 10 minutes.