Yoga moves increase flexibility and help prevent joint pain, which may be caused by aging. Many yoga poses also develop core strength, which can improve posture. The weight-bearing movements in yoga can also prevent osteoporosis, and the long-term stretching increases muscle tone.
Begin with knees on the floor and feet hip-width apart. Roll shoulders back and lengthen through the spine.
Forward Fold
Forward folds are so commonplace in yoga that it’s easy to gloss over the details of how they’re performed. But this asana offers big benefits for students who practice with integrity.
Deep forward bends flex and stretch the entire back body from the hips to the hamstrings and even the neck. They massage the abdomen and improve digestion, reduce fatigue, headaches, anxiety and insomnia.
The wide-legged forward fold also stretches the adductor muscles, which are located in the inner thighs and are notorious for tightness that affects posture.
Child’s Pose
Child’s pose, also known as balasana, is an easy and soothing pose that helps relax your body. It stretches the back and hip muscles, and it also strengthens the legs and groin.
Adding props to this pose can help you get more comfortable in the position. Place pillows, blankets or blocks underneath your knees, chest or feet for more support.
If you have knee problems, try spacing your knees out slightly to alleviate pressure on the knees. Using a bolster under your head may help with the neck and headaches that can occur when you fold forward in this position.
Warrior II
Warrior II strengthens the legs and hips, opens the chest and shoulders, and lengthens the spine. It also builds stability in the core and torso. It’s an important preparatory pose for other standing postures that require external rotation of the front leg, including Triangle Pose and Extended Side Angle Pose.
This pose works muscles in the arms, the groin, the quadriceps of the front leg, the hip adductor muscles in the inner thigh, the back leg’s glute and hamstring muscles, and the core. For those who struggle with balance in this pose, try putting one foot up against a wall to create stability and reduce the wobbling effect of the front knee.
Downward Facing Dog
One of the most recognizable yoga poses, Downward Dog (Adho Mukha Svanasana) strengthens and stretches the shoulders, back, calves, feet, arches, and hands. It also increases blood flow to the brain, which calms the nervous system and relieves headaches.
However, it can be challenging for beginners. The pose puts a lot of load on the wrists and upper body, which for most people aren’t conditioned to hold that kind of weight. Here are some ways to make the pose more accessible for new students.
Extended Triangle
Extended triangle, or Utthita Trikonasana in Sanskrit, is a balancing yoga pose that strengthens and stretches the hamstrings, hips and groins. It also opens the shoulders and chest. This pose can be used therapeutically for lower back pain, headaches, and anxiety.
Unlike Triangle Pose, Extended Triangle requires more flexibility of the hips and side abdominal muscles. It is also a deeper spinal rotation. It is recommended for beginners or advanced yoga practitioners. This pose improves balance, posture, and self-awareness. It also increases strength in the feet, legs, and arms.
Tree Pose
Tree Pose strengthens the leg muscles and improves balance and alignment. It also helps develop the core and teaches students to focus on one thing at a time.
When teaching Tree Pose to beginners, verbal cues and demonstration are essential for safety and proper form. Avoid placing the lifted foot directly on the standing knee to prevent straining or injury. Instead, encourage students to place the foot above or below the knee on the inner thigh or calf.
For an added challenge, students can extend their arms overhead, or bring the palms together in a prayer position.
Camel Pose
Camel Pose, or Ustrasana, is an advanced back-bending yoga pose that strengthens and stretches the hip flexors, front shoulders, chest and abdominal muscles. It also helps improve spinal flexibility and encourages the lungs to expand with deeper breath.
Backbends like Camel pose can energize the body and promote clarity of mind, says Leigh Ferrara, a California-based yoga teacher. But they can be challenging to master because you must work with the limits of your own body.
For beginners, it is recommended to start with the Camel Poses at the Wall variation to practice the movements that lead up to the full pose without putting too much pressure on your lower back or knees.