Whether you want to stretch your achy hips or strengthen your shoulders, there are yoga poses that can help. Start by deciding which body areas you would like to focus on and build your sequence from there.
For example, if pigeon pose feels too intense, try happy baby instead.
1. Downward Facing Dog
Downward-facing dog (Adho Mukha Svanasana) is one of the most common yoga poses. It’s repeated in Sun Salutations and many other vinyasa flows, and it’s also a stand-alone pose that can be used to improve balance and stability both on and off the mat.
It strengthens the wrists and shoulders, and stretches the back of the body – including the hamstrings, calves and spine.
2. Child’s Pose
This restful yoga pose can be a great way to relax and reset. The position also helps to relieve back pain and improve digestion.
To enter the pose, start on hands and knees with your legs separated as wide as a yoga mat or close together, depending on your comfort level. Keeping the knees apart creates a deeper stretch. You can also move your arms to be next to the knees for a more comfortable variation of this pose.
3. Triangle Pose
Triangle Pose is a standing yoga posture that improves balance and increases focus. It also strengthens the ankles, knees and thighs and stretches the upper body.
Avoid rounding your back by keeping the neck in line with the spine. Distribute weight evenly across both feet and look to the left or right hand if you have difficulty with balance. Use a block or the floor to support your bottom leg.
4. Warrior II
Similar to its counterpart, Warrior I, this pose is great for strengthening the core and upper body. It also lengthens the front hip flexors, the quadriceps of the bent knee, and the hamstrings in the back leg.
This pose teaches balance and strength, which makes it a great transition into more dynamic flows. It also helps with concentration and focus. It is a good pose to practice for those who experience mild anxiety or stress.
5. Warrior III
Warrior III strengthens the hips, back, and core muscles. It also improves balance and body awareness.
To make the pose easier for your students consider using a chair behind them. This helps them to balance the weight of their legs and arms.
If the student has difficulty balancing, then have them step away from the chair to determine how far they can reach with their back leg.
6. Warrior IV
Warrior IV (Virabhadrasana IV) is a foundational standing pose that improves flexibility in the hips, strengthens the legs, core, and back, and promotes better posture. It also challenges students to balance simultaneous movement, improving overall body awareness and balance.
This article was written by Rob Hamilton, Editor in Chief for HonestGamers. You can follow him on Twitter or find out more about him on our About Us page.
7. Tree Pose
Tree Pose strengthens the hips, ankles and core muscles of the abdomen and spine. It also helps to improve balance and concentration.
Teachers should encourage students to use props for support when exploring this challenging balancing posture. Beginners can also practice Half Tree Pose as a modification to help build confidence in their balance.
Avoid placing the lifted foot on the knee or inner thigh to prevent injury.
8. Cat Pose
A staple of yoga, Cat-Cow is practiced as a warm-up or cool-down to strengthen the spine. This pose flexes and extends the spine, which helps to relieve back pain.
It activates the erector spinae muscles that run along your spine and gives you flexibility. It also stretches your hips, shoulders and lungs.
Synchronizing the movements of the spine with your breath has a calming effect that reduces stress and anxiety.
9. Camel Pose
Camel Pose (Ustrasana) is a powerful backbend that strengthens and shapes the body. It helps improve the flexibility of the spine, opens the chest, and stimulates the thyroid gland. It also detoxifies the body by improving circulation and digestion.
This pose links to the heart chakra, Anahata, which is responsible for your sense of love and compassion. It also teaches us how to recognize deep-rooted emotions and deal with them in a healthy way.
10. Boat Pose
Boat Pose is an intermediate yoga pose that can be added to your routine to help build core strength. It also stimulates the abdominal muscles and can improve digestive health.
It can be challenging to balance in Boat Pose because the arms and back must be strong. Avoid rounding the back, which can cause strain on your spine and neck. Instead, focus on a steady gaze and work to stay engaged with the posture.