Yoga is a great way to energise the body and mind. It can also improve posture, increase strength and flexibility, reduce stress, anxiety and weight management.
Begin with a short morning routine. Core work at the start of practice wakes up students’ muscles and helps prepare them for more challenging poses.
Child’s Pose
Child’s Pose, or Balasana, is a restful pose that promotes the parasympathetic nervous system, which helps you relax and destress. It also improves circulation and lowers blood pressure, according to a 2017 study.
To do the pose, come to your hands and knees on a mat and spread your knees wide enough so the tops of your feet and big toes make contact with the floor. Then, slowly lower your belly in between your thighs and place your forehead on the floor. Stay in the pose for several deep breaths. You can even tuck your knees up to your chest for extra support.
Downward Dog
Probably the most well-known yoga posture, Downward Dog creates length and strengthens muscles in the shoulders, arms, back and legs. It is also believed to gift yogis with compassion, love and strength.
Known as Adho Mukha Svanasana in Sanskrit, this pose is often done as part of a flowing sequence in yoga classes, such as Surya Namaskar, the Sun Salutation. It’s also a great way to boost circulation and stimulate the body.
Get into Downward Dog by shifting some of your weight forward until your shoulders are directly stacked over your wrists in a plank position (a). Hold for three breaths and then switch sides.
Boat Pose
Boat Pose strengthens the back muscles and the abdominal muscles while engaging the hip flexors, pelvic floor, gluteus, and thighs. Practicing Boat Pose also helps students gain a deeper awareness of their entire body.
If you don’t have the core strength or mobility to hold Boat Pose, try a modification that suits your current abilities. Trying to force the pose can cause injury, especially if you place too much stress on the abdomen or neck muscles.
Pregnant people and women in the first couple days of their menstrual cycle shouldn’t attempt Boat Pose. Using a strap or ballast around the knees can help alleviate strain for those who have difficulty straightening their legs.
Tree Pose
Tree Pose engages the muscles of the legs, core and arms, promoting balance and strength. It’s one of the first balancing poses many beginners learn, and it’s also a foundational pose for more advanced arm balances. Encourage beginners to listen to their bodies and modify the pose as needed, especially if they experience discomfort. Gripping the toes or clenching the jaw indicates overall muscle tension that can affect stability in the pose.
Playing with arm variations, such as extending the arms overhead or reaching them in prayer, is a fun way to deepen the pose while improving balance. It’s important to remember that a steady gaze enhances stability, too.
Half-Lunge
Lunges are a great yoga routine exercise because they target and stretch the hips, glutes and quads. They also challenge your stability, requiring core engagement and keeping the pelvis level to prevent lower back pain.
The half lunge is a reduced range of motion variation that is good for beginners or those with knee problems. Stand upright with feet hip-width apart and take a large step forward with the left foot, crossing it behind the right leg. Slowly drop the front knee until the thigh is parallel to the floor, then push through the back foot and return to standing.
Try jumping lunges — or switching lunges, if you like — for a plyometric exercise that increases your power and heart rate. However, be careful to avoid over-arching your back or rounding your torso, which can strain the spine and cause injury.
Twist
Twisting yoga poses work to strengthen the muscles that promote a healthy lower back. They also help to re-establish the relationship between the thoracic and cervical spine.
BKS Iyengar suggests that twisting poses have a “squeeze and soak” effect on the abdominal organs, allowing them to throw out toxins and make room for oxygenated blood. This helps the body to heal itself in a natural way.
Practicing twists regularly will help to reduce back pain, but it is important not to force yourself into any posture. It is also advisable to avoid this type of movement during pregnancy. Consult an experienced yoga teacher for suitable alternatives.