The working section of a yoga class typically includes balancing postures that help strengthen the core. One such pose is Tree Pose, which challenges balance and increases the ability to focus on the breath.
Start with your feet hip-width apart, and if necessary, place blocks beneath your hands for support. Inhale to lengthen your torso, then exhale as you hinge forward and fold into your front leg.
Stretching
Stretching is a vital part of any yoga routine. It increases flexibility, prepares you for and recovers from workouts, and helps combat stiff or sore muscles. It also improves your overall performance, explains physical therapist and strength coach Ivan Hernandez, D.P.T., owner of Executive Park PT and Wellness in New York City.
Performing simple stretches can help you relax and reduce stress, according to Harvard Medical School. Try a few basic stretches such as deep breathing, forward bends and shoulder rolls to feel the tension melt away.
Begin your sequence with tabletop, the classic pose that stretches your hips and spine. Come onto your mat with your hands and knees in a tabletop position, with your wrists under your shoulders and your knees under your hips. Then move into child’s pose by stretching out through your arms, resting your forehead on the mat. If you can, slide blocks under your elbows for a deeper stretch.
Strengthening
While most people think yoga is all about bending and being flexible, it also incorporates strength. Yoga strengthens core, arm, leg and back muscles and many smaller support muscles in the body. Many new yoga students build both flexibility and strength naturally when practicing regularly. A consistent yoga routine can also help you improve your balance and stability.
Practicing a lot of push actions (such as Chaturanga) and missing out on pulling exercises (like rows) can lead to muscular imbalances. This can cause shoulder pain for some people.
Adding strength training to your yoga practice can help prevent this problem. You can add a few simple poses to your yoga session that will give you an excellent workout without disrupting the integrity of your posture. For example, add a few extra reps of Chaturanga to increase the intensity and try Boat Pose or Side Plank to build shoulder and arm strength. Adding some core strength training will also help you keep your balance and stability.
Breathing
Breathing is a core part of yoga, and there are a variety of breathing techniques that are used throughout your practice. Slow, deep breathing encourages proper use of your diaphragm and increases your lungs’ capacity. It also helps to lower blood pressure and reduce anxiety. One of the more common techniques is ujjayi breathing, which involves breathing in through your nose and out through your mouth to produce a sound like a light snore.
Another technique is alternate nostril breathing (also known as Nadi Shodhana pranayama), which balances yin and yang energy in the body. A recent study suggests it may help to ease symptoms of gastroesophageal reflux disease, but more research is needed.
Finally, there is Bhramari pranayama, which is meant to clear a buzzing mind. It is done by alternating between the left and right sides of your mouth as you inhale deeply through both nostrils. It is a great way to calm your nervous system both on and off the mat.
Relaxing
Practicing yoga can reduce stress by strengthening the body and relaxing the mind. It is a great low-impact form of exercise for seniors, pregnant women and those with medical conditions or injuries. It also improves balance and flexibility, and can help manage pain and depression.
The physical postures (asanas) of yoga are designed to improve strength, flexibility and balance, but it also incorporates breathing techniques and meditation to create a mind-body connection. Yoga is also rooted in ethical and philosophical ideas like non-violence, truthfulness and self-discipline.
While yin and restorative yoga are well known for their calming effects, all types of yoga can offer a pathway to relaxation. For example, Child’s Pose stretches the hips and back, eases neck tension and promotes parasympathetic nervous system activity. Hold this pose for 4-5 deep breaths. This simple pose can be done anywhere, so it is a great option for busy days when you need to relax. Practice regularly for best results.