Mountain pose may not be as well-known as Downward Facing Dog, but it’s equally important for stability and balance. Practicing good alignment in this pose requires focus and practice.
This backbend stretches the front of the body and helps to relieve stress on the shoulders. If the full pose is too much for you at first, try spreading your knees wide.
1. Chaturanga
Four-Limbed Staff Pose (Chaturanga Dandasana) is a balancing pose that resembles the ultimate yoga pushup. It requires strength and thoughtful alignment.
Chaturanga strengthens the arms and forearms and tones shoulders, core muscles and the neck. It is also a great precursor for more advanced arm balances like Crow Pose. For a modification of the full pose, try Knees-Down Chaturanga. It builds strength without compromising alignment.
2. Downward-Facing Dog Modified
Downward-Facing Dog (Adho Mukha Svanasana) strengthens the arms, shoulders and core while stretching the hamstrings and calves. This pose also promotes circulation and helps relieve stress.
If you’re unable to get into a traditional Downward-Facing Dog due to lack of strength or flexibility, this modified version is a good alternative. This simple modification can be used by all students. It allows you to create the benefits of Downward-Facing Dog without straining the wrists.
3. Warrior II
Warrior II strengthens multiple areas of the body, including the quadriceps of the front leg, hamstring and gluteal muscles of the back leg and the inner-thigh muscles. It also increases shoulder strength and endurance and builds core engagement.
Vary this pose by clasping your hands behind the back or interlacing your fingers to add more stretch and breath work to the position.
4. Warrior III
Warrior III, also known as Virabhadrasana III, is a more challenging balance posture that challenges even experienced yogis with its physical and mental demands. This balancing pose strengthens the legs and core while building upper body and shoulder strength and improving focus and concentration.
Keep the lifted foot active to add more stability to this pose. For a different arm variation try “airplane arms” with palms facing each other.
5. Warrior IV
The advanced Warrior IV pose (Viparita Virabhadrasana) is a balancing posture that strengthens the legs, core and back while increasing flexibility. It also opens the chest and activates the Anahata Chakra on a spiritual level.
Start with your left foot in Tadasana, then raise the right leg out behind you until it is parallel to the floor. Hold the pose for five slow breaths.
6. Tree Pose
Practicing Tree Pose strengthens the legs and core, improves posture and helps with balance. It challenges the mind, encourages concentration and builds confidence in balance.
It’s important for beginners to begin the pose near a wall and work on balance with props like a chair until they feel confident enough to stand alone. This helps prevent injury by preventing the lifted leg from being placed too far forward, which can strain the knee.
7. Warrior I
Warrior I (Virabhadrasana) is a foundational posture that builds strength, balance and endurance. It’s often a part of a Sun Salutation sequence in Vinyasa yoga classes.
This posture opens your chest and hip flexors while strengthening the thighs, calves and core muscles. Practicing Warrior I can also encourage humility, introspection and a sense of surrender to a higher power. It is a great pose for beginners.
8. Tree Pose Modified
As you explore Tree Pose, it’s fun and rewarding to play around with different variations–whether you want to deepen the balance challenge or shave off some of the intensity. Closing your eyes in this pose eliminates visual cues and enhances stability by forcing you to focus more on internal muscles.
To modify the pose, prop your raised foot on its inner ankle or calf instead of against your knee joint (above or below the knee, depending on comfort level). This variation helps to strengthen the standing leg.
9. Warrior II Modified
Warrior II is a great pose to build strength in both legs and to engage the core. However, it is often done incorrectly. The front knee may collapse inward or the practitioner might try to bend it notably past the ankle.
To modify this posture, stand with the feet in a wide stance and distribute the weight evenly. Bend the front knee so it’s directly stacked over the ankle.
10. Warrior III Modified
Warrior III (Virabhadrasana III) is a challenging standing balance pose that requires strength, flexibility and focus. Matt offers a few arm variations for this posture that can help students find stability and ease.
The balancing posture strengthens the legs and core muscles. To make the pose more challenging, press the back foot into a block for added challenge. This is especially helpful if students keep losing their balance!