A regular yoga routine, even two sessions a week, can improve balance and flexibility. It can also help boost physical strength and aid recovery.
Begin with a forward bend in pigeon pose, which stretches hips, feet, quads, and calves, as well as the chest and shoulders. If pigeon is too intense, try eye of the needle pose.
Tree Pose
Tree Pose (Vrksasana) is one of the first balancing poses many yogis learn, and it can serve as a gateway to other one-legged standing postures. It builds strength, improves balance, and enhances proprioception, the body’s ability to sense its position in space.
Encourage students to practice near a wall or chair for support if they feel unstable in this pose. Remind them not to place the lifted foot against the knee joint, as this can strain the leg and cause injury. Instead, the foot should be placed above or below the knee or on the inner thigh.
It’s also helpful to ask beginners to close their eyes and imagine themselves as strong trees rooted in the earth, which helps them focus on their center of gravity. This simple visual prompt can make the pose much easier to master.
Down Dog Split
Most yogis have spent time in Down Dog (adho muka svanasana), and for good reason: This posture provides a lot of benefits, including stretching and strengthening the arms, shoulders, back, and legs. It’s also a great way to build core strength and balance.
Tight shoulders, for example, can make Down Dog feel anything but the chill, relaxing pose it’s meant to be, while tight hamstrings can cause the pelvis to dump too much weight into the lower body and throw off the balance of the pose.
To help students with shoulder and hamstring flexibility, try this Down Dog variation that challenges balance and incorporates a deep backbend. To do the pose, start in Down Dog, and then shift your weight into your left foot to allow the right knee to wing out to the side, creating a figure-4 shape.
Cobbler’s Pose
Cobbler’s Pose (Baddha Konasana) opens and stretches the hip and inner thigh muscles. It also strengthens the upper back and flexes the hips to help prevent back pain. If the hip stretch is too intense, try placing pillows or rolled up blankets under the knees to support them.
This pose is a good preparation for seated poses that require openness of the hips and inner thighs, such as Staff Pose. It is also beneficial for people with lower back pain because it strengthens the pelvic and abdominal muscles and improves posture. For best results, stay in the Cobbler’s Pose for at least 30 seconds before slowly coming back to sitting upright. This pose is not suitable for people with hip or knee injuries. Those with high blood pressure should not perform this pose as it may worsen their condition.
Downward Facing Dog
A fundamental posture in yoga, Downward Facing Dog (adho mukha svanasana) is equal parts strengthening and stretching. It strengthens the wrists, arms, shoulders and back body, and stretches the feet, hamstrings and hip flexors.
Tight shoulders often cause us to round the spine in Down Dog. To correct this, extend the hips high toward the ceiling to lengthen the spine.
To work the shoulders and build strength in the upper back, rotate the arms out by externally pointing the elbow eyes to opposite corners of the mat. This stretches the collarbones, broadens the shoulders and draws the shoulderblades down the back. Hold for 2-6 breaths. Repeat on the other side.
Lunge
Lunge variations can add variety to your yoga routine or crank up the intensity. With a lunge, you focus on one leg and engage your core. It also trains balance and coordination, which is helpful in everyday quick movements like catching yourself if you stumble.
If you have trouble with your back knee in a lunge, consider taking this pose with a wall or chair to support you as you lower down. You can also modify the move by taking it with your feet hip-distance apart to give you a longer range of motion and reduce stress on the knee joints.
Once you’ve completed the basic lunge, you can take a higher version of the movement by swinging your legs forward into Warrior 1 or moving into Single Pigeon.