Yoga poses promote wellness in many different parts of the body. They also help increase agility.
This posture strengthens the shoulders and back, stretches the hips and hamstrings, and improves spine flexibility. It also relieves stress and anxiety.
This yoga pose is the perfect way to stretch out your legs and back before finishing your session. It is also great for reducing pain in the knees and lower back.
Extended Side Angle Pose
Utthita Parsvakonasana or Extended Side Angle Pose strengthens the legs and hips, opens the torso, stretches the spine, and lengthens the side body. It also has therapeutic applications for sciatica, menstrual discomfort and constipation.
It helps improve balance and develops the ability to hold a pose for long durations. It stimulates the abdominal muscles and improves digestion. It is beneficial for athletes to practice as part of their training to increase endurance.
Beginners can start with the front knee directly above the ankle and gradually increase the angle. It is best to place the hands close to the bent knee for better support initially and slowly with practice one can move towards placing the palm behind the foot. It also helps in increasing the flexibility of the back and shoulder.
Downward Facing Dog to Plank Pose
Downward facing dog is a pose that strengthens the core, shoulders and arms. It also helps reduce back pain, relieves tension and anxiety. It is a calming but energising yoga pose and can be used in many ways to prepare for Chaturanga or Upward Facing Dog.
If you struggle with shoulder or wrist pain, you can modify this pose by dropping the knees to the floor and stacking the hips. You can also use a block in front of your feet to decrease the angle of the pose and take pressure off the wrists.
Denis says that one of the biggest mistakes he sees with Downward Facing Dog is forcing the feet flat, rounding the spine and not stretching the hamstrings/calves. He recommends focusing on moving mindfully, rather than just moving from one pose to another.
Extended Side Angle Modification
The Extended Side Angle Pose, also known as Utthita Parsvakonasana, tones the whole body and builds strength. It also reduces backaches and improves balance. But it is important to practice this pose with proper alignment. If it is not done in correct form it may lead to more backaches and other injuries.
This pose strengthens the legs, opens the hips and stretches the spine. It also lengthens the side body and inner thighs. It is an excellent balance challenge for beginners. It has therapeutic benefits for sciatica, menstrual discomfort and constipation.
Beginners should start by placing the hands on the floor next to the front foot for better balance before going into full Extended Side Angle Pose. It is also a great pose to practise for athletes as it helps in improving their speed and stamina.
Extended Forward Fold
You don’t have to attend many yoga classes to see yogis in their hip flexors, putting their noses between their knees as they fold forward. While these poses can feel challenging for beginners, they are a wonderful stretch for the back of the body and a soothing pose that calms the central nervous system.
Wide-Legged Forward Fold (Prasarita Padottanasana) is a great way to release tight legs and hips before a deeper seated forward bend. This pose can also be a great warm up for the thighs and backs.
Forward folds stretch the entire back of the body, from the upper and lower spine to the hips and groin. They help relax the neck and shoulders, relieve stress and fatigue and promote healthy sleep patterns.
Child’s Pose
Child’s Pose, also known as Balasana, is a resting posture that is used to calm the nervous system and reduce stress. It is often offered as a counter or cooling practice following a vigorous vinyasa flow or as a support pose for shoulder openers.
When practicing this pose, students should experiment with different iterations to see what works best for their bodies. For instance, they can spread their knees wider to make the posture more comfortable and take a deeper stretch of the hips or place their arms alongside their legs with palms facing up for a more challenging pose that challenges the neck and shoulders.
This posture is not recommended for those with neck or back injuries. Instead, try a different variation of the pose or use blocks or bolsters for more support.