Yoga is a form of exercise that strengthens muscles and increases flexibility. It can also help reduce chronic inflammation, which is associated with heart disease and other health conditions.
The weight-bearing postures in yoga strengthen bones and can help prevent osteoporosis. It can also help improve balance and coordination.
1. C-Curve Pose
Practicing asymmetrical poses such as this one can help decrease the curve of the spine. If you can, try to do this pose on both sides of your body for three to five breaths each.
Start from hands and knees, then lower to your forearms to come into a plank position. Draw your abs toward your spine and stack the left outer heel on top of the right.
From here, move into a side glide, working to lengthen the concave side of your rib cage and hips while leveling and de-rotating the shoulders and head. Repeat on the other side of the body.
2. Upward Facing Dog Pose
Upward Facing Dog (Urdhva Mukha Svanasana) is a common yoga pose that many practitioners breeze through as part of a flow. When practiced correctly, it is a great strength builder for the arms, shoulders, back and legs, as well as a good stretch for the neck and abdomen. It can also relieve cervical, thoracic and lumbar spine pain.
As a standing pose, it strengthens the legs and calves as well as the front body, especially the hip flexors and abdominal muscles. It can also improve the capacity of the lungs and chest by opening the ribcage.
3. Tree Pose
Tree pose is a challenging and fun balance posture that challenges the whole body to stay steady, calm and strong. It strengthens the muscles of the legs, arms and core, which can improve coordination. It also builds confidence and can boost energy. It helps to practice the discipline of focusing the eyes (drishti) on a single point that is not moving – it improves focus and concentration.
It is important to note that the lifted foot shouldn’t be placed directly onto the knee of the standing leg – this puts the joint in a vulnerable position. It is more beneficial to place the foot on the inner thigh or calf of the raised leg.
4. Warrior II Pose
Warrior II, or Virabhadrasana II, builds strength in the legs and feet. It also strengthens the core muscles and opens the hips and chest. However, it is important to understand how to move in and out of this pose safely to avoid injury.
A common mistake is to place the hips too far behind the shoulders. This creates unwanted stress on the knee cap and ankle.
To prevent this, yogis can practice the pose with their heels at a wall. Using a yoga block under the back leg can also help.
5. Warrior III Pose
Warrior III strengthens the ankles, legs, and core while improving balance and body awareness. This pose can also be beneficial for people with back, knee or hip pain or those who have high blood pressure.
It is easy to lose focus in this balancing pose and fall into the trap of “higher is better.” Try not to get too hung up on your leg height, but rather on keeping the pelvis level and facing forward.
If you are teaching yoga, consider incorporating this posture into your class sequences by starting with Mountain Pose and moving through High Lunge and Warrior III. This will help your students build up strength and confidence in this challenging pose.
6. Warrior IV Pose
Like Warrior III, this pose offers the benefits of a forward fold, a shoulder opener and a hamstring stretcher in one. It also strengthens the thighs, calves and quads and encourages proprioception — the body’s sense of its position in space.
On a mental level, the warrior poses inspire courage, balance and strength. They challenge individuals to overcome fear, pride and self-limiting beliefs. Using props, such as blocks or straps, can help individuals with balance issues and limited mobility achieve proper alignment and depth in these postures. It can also help them to perform the poses without strain on their knees.
7. Tree Pose
Tree Pose, also known as Vrksasana, strengthens your legs and ankles while improving your balance. It can also relieve sciatic pain and help you improve your posture.
If you struggle with Tree Pose, listen to your body and modify the pose as necessary. For example, if your lifted foot doesn’t easily touch the inner thigh, try placing it above or below the knee instead.
If you want to make this pose more challenging, experiment with closing your eyes or raising your gaze to the ceiling in order to challenge your balance. You can also try standing on an uneven surface such as a folded blanket or mat to further challenge your balance.