Yoga is a holistic exercise that improves strength, flexibility and balance. It also helps control the breath, which in turn reduces stress and fosters calmness and focus.
Yoga exercises help strengthen the legs, hips and core. The Legs-Up-the-Wall pose works the triceps, similar to doing a push-up.
Some research shows that regular yoga practice can improve flexibility, especially for older adults.
Downward Facing Dog
Almost everyone knows Downward Facing Dog (Adho Mukha Svanasana) as the pose that yogis do on their mat during sun salutations, or a short and energizing yoga flow. This posture is a great way to strengthen the entire body, especially the arms and legs. It also helps improve circulation throughout the body, which is beneficial for overall health.
Downward Facing Dog also stretches the shoulders, wrists, back, hamstrings, calves, and ankles. Practicing this posture regularly can help you feel stronger, and can even relieve some chronic back pain. It also helps with digestion, and can be therapeutic for high blood pressure and insomnia.
It is important to note that Downward Facing Dog can be difficult for some people, particularly those with wrist problems or injuries. If you experience any discomfort, speak with your doctor about your condition before trying this pose.
Another common mistake yogis make in Downward Facing Dog is tucking their tailbone and straightening their legs, which creates a convex curve in the lower spine and puts strain on the hamstrings. It is better to focus on creating a long, concave spine and stacking the hips so that you are using your core more effectively, rather than relying on the hamstrings for support. You can learn more about the proper alignment for Downward Facing Dog in Young Ho Kim’s Inside Yoga Alignment program on TINT.
Child’s Pose
Child’s Pose, or Balasana, is often used as a resting pose between other postures in a yoga class, but it can be practiced anytime for its soothing benefits. It stretches the back, hips, thighs and ankles and is especially beneficial for those who suffer from headaches, stress or low blood pressure.
It also promotes a calming effect on the brain and helps ease neck or back pain. The stretch can even be done in bed to help transition from sleep to wakefulness. In addition, research has shown that students who regularly do the pose experience improved cardiovascular measures, such as lower heart rates and resting blood pressures.
To do this simple yet effective pose, start by kneeling on your mat with the legs hip-width apart and untucked. Inhale to elongate the spine and then, with the exhale, sit your hips back onto your heels. If your back is tight, a rolled-up blanket or block can be placed behind the knees to prevent discomfort in the lower back or hips.
To enhance this pose, lift your arms out in front of you, palms flat. You can also tilt your hips to the left and right, if it feels comfortable, to stretch the outer edges of the body. Stay in the pose for as long as you like — or as much as your mat allows!
Warrior I
Warrior poses are often practiced to help increase strength, confidence and body awareness. However, they can be a little repetitive for some and can leave students feeling bored in the class. If you find yourself in this situation, try incorporating some variation in your yoga postures to renew interest in the Warrior poses and their many benefits.
Activates the hips and back muscles: Pressing your outer foot into the ground while rotating the hips forward and backward, Virabhadrasana strengthens the gluteus maximus, quadriceps and inner thighs, which improves hip and leg movement and helps prevent lower-back pain. The erector spinae muscles, which run alongside the spine, also get a good stretch in this pose.
Intensifies the mind-body connection: Warrior I requires concentration and focus to maintain balance and alignment. This cultivates mindfulness and a deeper sense of awareness, which can carry over into the rest of your day.
If you struggle to hold this pose, try stepping your feet wider apart as if they were on separate train tracks or move into Crescent lunge instead. You can also incorporate a twist by bringing your opposite elbow to the outside of your bent knee or by extending your arms straight behind you. For more of a challenge, you can clasp your hands together behind your back in Humble Warrior Pose to add an element of upper-body stability.