A regular yoga practice is best if it’s done consistently over time. The body and mind learn from repetition, rather than occasional dabbling.
Child’s pose is a simple posture that is performed in between more strenuous poses and acts as a relaxation position. It provides a gentle stretch for the back and is easy on the knees.
Child’s Pose
Child’s Pose is a simple, restorative full-body stretch that’s often used as a break between more active poses. It stretches the neck, lower back, thighs and ankles and relieves stress in the shoulders and hips.
The key to getting comfortable in this pose is controlling your breathing. It’s important to exhale fully so you can relax into the posture.
Practicing this position regularly can provide physical and mental health benefits. It can help relieve back pain, calm the heart rate and improve sleep quality. The pose also can ease anxiety, self-doubt and intrusive thoughts when used in a meditative context. The pose is also good for lowering blood pressure, according to a study published in 2017. Also known as Balasana or shishuasana, this prone posture can be adapted to suit various needs and conditions.
Downward Facing Dog
Downward Facing Dog (adho mukha svanasana) is one of the most well-known yoga poses. It stretches the shoulders, back and legs and improves balance. It also strengthens the arms, wrists and hands.
Denis recommends thinking of this pose as more than just a resting or transitional posture. Over time, it becomes quite empowering.
When performed properly, the posture helps to activate and balance the front and back of the body, balancing the nervous system. It also stimulates the heart chakra and thoat chakra through external rotation of the upper arms. This improves circulation throughout the heart and lymphatic systems, removing toxins. It also relieves headaches and fatigue.
Warrior II
Known as Virabhadrasana II in yoga, this powerful pose builds stability, focus and full-body strength. It stretches the front hip and knee while strengthening the outer leg, quadriceps and buttocks muscles.
While some teachers advise that the front thigh be parallel with the mat, it is important to note that every body is different. If your back knee tends to fall inward, try drawing it toward the heel of your front foot to distribute weight evenly.
The wide stance in Warrior II expands the chest and lung capacity, helping you to breathe deeply. It can also serve as a bridge between other postures in a flow yoga sequence.
Tree Pose
Tree Pose, also called Vrksasana, strengthens the hips and core muscles and improves balance and posture. It is a great pose to help students feel more grounded and connected to the earth.
Encourage beginners to keep their arms relaxed to prevent shoulder tension and promote a strong foundation in the core. Extending the arms overhead or trying different hand positions can challenge balance and improve proprioception.
Practice near a wall for support to reduce stress on the knee and ankles. Consider adding a prop like a folded mat between the lifted foot and inner standing leg to increase difficulty and challenge the core.
Cobra Pose
This backbend posture strengthens and stretches the chest, shoulder, and core muscles. It is also an excellent way to improve balance and coordination.
Practicing cobra pose or bhujangasana can help alleviate mental stress. However, if you have neck pain or spine conditions like spinal stenosis, you should avoid this pose. It can put strain on your lower back, and it may also worsen abdominal issues.
To avoid these risks, try a wall modification of this posture. This option is great for beginners or anyone with limited mobility.
Plank
Plank is a challenging posture that requires a great deal of core and arm strength. If you have an injury or if you are new to yoga, consider starting with a knee plank to build up your endurance before progressing to the full version.
Avoid arching your back or sagging your hips as you hold the pose. These errors can lead to a neck or shoulder injury.
Adding variations to your plank routine can strengthen other muscles and increase stability. For example, try pulling the toes up to the shins (dorsiflexion of the ankle) to engage the ankle and foot muscles. This can also help prevent ankle injuries.