The stretches in yoga improve posture, and a stronger, more aligned spine has some surprising health benefits. Good posture can reduce back pain, improve your heart rate and lower blood pressure.
Start on all fours with your toes turned under and knees below hips, then gradually straighten your legs. This beginner yoga exercise stretches the shoulders, arms and chest.
One-Legged Forward Bend
A version of forward fold as a standing pose, this variation on Utthitta Hasta Padangusthasana stretches the muscles in the lower legs and feet while promoting hip flexibility. It also stretches the hamstrings and improves balance. When performing the forward bend, it is important to avoid pushing through the knee and forcing the spine forward – this can cause damage and lead to long term injury.
Start by placing the feet wide apart, close to parallel if that feels comfortable. Place the hands on top of the knees, or on the shins/ankles or the floor (where you can reach). This pose is known to stimulate the parasympathetic nervous system and relaxes the back muscles. It also strengthens the thighs and quadriceps. Adding a twist to the pose can help to stretch the obliques and back of the neck.
Downward Facing Dog
Though Downward Facing Dog might be described as a resting pose, it provides an excellent full body workout when done correctly. It stretches and strengthens the legs, arms, shoulders, back, core, feet, and hands and also tones the abdomen.
It’s an ideal pose to practice after vigorous vinyasa yoga exercises, and it helps prepare the body for poses that face the long side of the mat. In addition, it’s often used as the transitional posture between a standing pose and other seated or lying postures.
For a more challenging version of the posture, lift one leg and place it in front of your body. Then pedal the ball of the foot, stretching the calf muscles as you do so. Repeat on the other side.
Warrior II
Warrior II, also known as Virabhadrasana II, stretches and strengthens the hamstrings and quads. It also opens up the chest, shoulders and ribcage. In addition, it helps improve posture, which is especially important for those who sit at desks all day.
When students move into this pose, they should be aware that it can place stress on the front knee and hip. Individuals with hip, groin or knee injuries should avoid this pose until they get approval from their doctor to do so.
A common misalignment in this pose is the back leg falling forward. To help prevent this, instruct the student to widen the space between the back and front leg. This will strengthen the muscles that keep the knee from moving forward.
Upward Facing Dog
Practicing yoga can strengthen the wrists, shoulders and hip flexors while improving spinal flexibility. Upward Facing Dog, also known as Urdhva Mukha Svanasana, is an intense backbend that helps relieve spinal stiffness and tension.
Begin in prone position with feet about hip-width apart and parallel to the mat. Untuck the toes and press the tops of the feet into the mat, engaging the legs. Place the hands next to the ribcage, pointing forwards and tucked into the sides of the body.
Beginners may need to use a block between the upper inner thighs to activate the adductor muscles and help alleviate lower back strain. A rolled blanket can also provide support for the upper back. Alternative prone back extensions such as Cobra or Locust Poses can offer similar benefits without the stress on the lower back.
Wall Pose
The calming Legs-up-the-Wall Pose, also called Viparita Karani, improves circulation, reduces swelling of the ankles and feet, helps relieve insomnia and calms stress. It is especially helpful for people with restless legs syndrome. It also helps people with low back pain by releasing pressure on the spine.
Some people experience numbness in the legs and feet while holding this pose, which usually becomes more likely as they stay in the pose longer. If this happens, try moving the legs further away from the wall or practicing Legs-up-a-Chair instead.
This pose stimulates the parasympathetic nervous system, which calms the sympathetic nervous system, commonly known as the “fight or flight” response. It may help lower blood pressure, although it’s important to talk with your doctor before trying yoga poses if you have high blood pressure or other medical conditions like heart disease.