Many people believe that yoga is a soft form of exercise, but it actually requires a surprising amount of strength. Yoga poses, especially in stronger styles like Vinyasa and Power, require strength, balance, focus and control.
Twisting, inverted and back bending yoga poses also help improve blood flow, increasing levels of hemoglobin and red blood cells that carry oxygen to body cells. This increases energy and reduces stress.
Cat-Cow
A staple at yoga classes and a great warm-up or cool-down, the simple Cat-Cow (Bitilasana) stretch increases spine flexibility. It gently moves the vertebrae in a cyclical pattern of flexion and extension, warming up the synovial fluid that lubricates the joints.
The movement gently stretches back muscles, relieving tension that can cause pain and making it difficult to function. It also strengthens ab muscles, hip flexors and shoulder and neck muscles like the trapezius and deltoids.
You can practice a classic hands and knees version of this exercise, or try the seated chair version if you’re unable to get down on the floor. Either way, synchronizing the movement with your breath helps you stay mindful and connected to the movements.
Bridge Pose
Bridge Pose, also known as setu bandhasana, strengthens the back muscles and opens the chest for deeper breathing. It improves posture, relieves mild back pain and helps you sleep better. It also stimulates abdominal muscles to aid digestion and boosts circulation for overall health.
Be sure to avoid this pose if you have neck or shoulder injuries or high blood pressure (without adapting). This pose can increase your heart rate and cause headaches in some people, so it’s important not to go too quickly into multiple bridge poses. Instead, start with cat-cow and pelvic tilts to warm up before attempting the Bridge Pose.
Savasana
Many yoga students struggle with the final pose of a class, savasana. Although it looks simple, savasana requires practice to cultivate conscious surrender and relaxation. This is a time for your body to take in everything you’ve done during the practice and allow it to integrate into your soul/spirit.
Adding this relaxing pose to your daily routine can help relax the back and improve circulation. If you don’t have a yoga mat, place a bolster or rolled-up blanket under your knees to relieve pressure on the lower back. You can also drape a blanket over your eyes to block out light, which can make it harder to focus on the breath.
Triangle Pose
Triangle Pose, also known as Trikonasana, improves balance and strengthens the ankles, knees, legs, hips, inner thighs and chest. It can also help relieve back and neck pain, sciatica and menopause symptoms.
One common mistake people make in this pose is rounding their back to reach the floor, Kirra says. Avoid this by keeping your shoulders down and your spine long as you reach your torso over your front leg.
Some yoga traditions, such as Bikram Yoga, practice Triangle with one bent leg. Check with your doctor before practicing this pose during early pregnancy. This pose is also not recommended for those with herniated discs in the spine or sacroiliac joint problems.
Tree Pose
The Tree Pose (Vrksasana) yoga exercise challenges balance and builds core strength. It also encourages a calm and focused mind by teaching you to focus on a fixed point or gaze, known as drishti, while maintaining balance.
While balancing on one leg requires the activation of many muscle groups, the primary muscles involved are the quadriceps, hamstrings, and calves. Tree pose also engages the chest, rib cage, diaphragm, and intercostal muscles, which strengthen breathing.
If you’re having difficulty balancing in Tree Pose, try closing your eyes or placing the top foot lower than the inner thigh instead of above it. This helps open the hips and create a different alignment without straining the knee joint.
Warrior II
Warrior II is a standing pose that strengthens the legs and hips and stretches and opens the chest and shoulders. Practicing variations of the pose helps you to build strength in specific areas and improve your overall performance, as well as create smooth transitions between poses.
To perform the Warrior II yoga exercise, start in a wide stance and position your front knee so it stacks directly over the ankle. Then, extend your arms out and gaze over the front finger tips to stretch the chest and open the shoulders. The pose also works the thigh muscles as you bring your front leg into a bent position.