Many yoga poses involve a series of movements and postures that challenge the body to move in different ways. These positions may improve your flexibility and strength, especially when combined with breath work and meditation for mental wellness.
Some of these poses also help you improve your balance and sense of proprioception–your ability to sense the position and movement of your own body in space. Examples include balancing poses like Tree Pose, and poses that involve standing up straight or backward.
Downward-Facing Dog Modified
While Downward Facing Dog (Adho Mukha Svanasana) is one of the most iconic postures in yoga, it is also a demanding weight-bearing pose that requires upper body strength. If your shoulders or wrists are weak, a simple modification will ease the load and make this pose more accessible.
Roll up a towel or use a yoga wedge under your hands to reduce the stress on your wrists. This will make the pose more comfortable for beginners and help to prevent injury.
If your hamstrings are tight and it’s difficult to lift both legs, keep each knee softly bent and lower the heels toward the floor. This version is more accessible for beginners and helps to strengthen the legs, hips, back, and shoulders.
Warrior II
Warrior II is a challenging posture that requires balance, strength and focus. It strengthens the back leg, ankles and core muscles; stretches the hip flexors and inner thigh muscles; and tones the buttocks, groin and chest. If you have trouble holding this pose without wobbling, try practicing against a wall with a block between your knee and thigh for support.
Begin by standing in Tadasana / Mountain Pose, then step your left foot back, toes pointing slightly in. Keep your feet perpendicular to one another and press down actively through both corners of each foot. Raise your arms parallel to the floor. Hold the pose for several slow breaths.
Tree Pose
Vrksasana, or Tree Pose, is both a balancing pose and a hip opener. It also challenges the muscles of the feet and ankles. In addition, it requires a steady gaze (drishti) to improve balance.
It’s okay for beginners to use props to help them get into this pose until they gain confidence in their balance. Verbal cues and demonstrations can help beginners learn to position their foot correctly on the knee zone and keep it there.
Encourage beginners to add more complexity as they progress. For example, they can try extending their arms overhead or closing their eyes in the pose to further challenge themselves.
Bridge Pose
Bridge Pose, or Setu Bandha Sarvangasana, strengthens the back, glutes and legs. It also opens the chest, heart and hip flexors and stretches the neck, shoulders and spine. It calms the body and alleviates stress and mild depression.
It improves posture, easing slouching and preventing chronic back pain. It can also help ease kyphosis, a condition that causes the upper vertebrae to curve more than the lower ones.
The pose also builds balance and awareness that can be helpful in more advanced poses like Camel or Wheel Pose. Bridge Pose may not be suitable for people with severe osteoporosis or neck and back injuries.
Cat Pose
The Cat-Cow Stretch (Chakravakasana) is a basic yoga movement that moves the spine from a rounded position to an arched one. It is often done as part of a warmup or cool down sequence and it stretches the entire back from the neck to the tailbone.
It is also a good pose to practice as a preparation for more challenging backbends like Wheel Pose. Its Sanskrit names are Marjaryasana and Bitilasana, both meaning “cat” and “cow.” It stimulates the chest and abdomen and helps improve posture. When done properly, it synchronizes movement with breathing. This helps to calm the mind and promotes relaxation.
Triangle Pose
The Triangle Pose, also known as Utthita Trikonasana, opens the hips, stretches the torso and strengthens the ankles, knees and thighs. It also promotes balance and improves focus and stability.
The pose’s main challenge is keeping the front foot steady while extending your right arm overhead. To reduce this tension, it can be helpful to lower your arm only as far as you can reach comfortably.
Avoid this posture if you are pregnant or have low blood pressure. It’s also important to tuck your chin to prevent straining your neck muscles. Talk to your doctor before practicing this pose if you have shoulder or back injuries.