Known as Chaturanga, this pose is a foundational posture found in many yoga styles. It strengthens the core and balances the body by stretching the lower back, hips, and neck.
Get on all fours, tucking the toes under and lifting the sitting bones. Then, move your bottom foot forward toward the wall, keeping it flexed.
Seated Forward Fold
Seated forward fold, also known as Uttanasana, is a great pose for beginners who are new to the practice of yoga. This seated pose helps to strengthen the back and the spine, improve posture, and create space in the rib cage and intercostal muscles.
This pose stretches the entire back body, including the calf muscles, hamstrings, adductors of the inner thighs and the muscles that run along the length of the spine. It can also help to release tension in the neck and shoulders.
For yogis with a rounded lower back, this pose is a great way to get an inversion without straining the lower back and hamstrings. Try using a block or blanket underneath your seat to give yourself more room. You can also use a strap around the knees for a more passive expression of the pose.
Child’s Pose
This gentle pose stimulates the parasympathetic nervous system to induce a lowered heart rate and slow breathing, which reduces stress. It also promotes mental clarity and a calmer mind by helping the practitioner to relax.
The Child’s Pose, or Balasana, is one of the most common restorative yoga poses. This simple, yet effective posture helps to stretch and soothe the back, hips, thighs, and ankles. It also improves balance and enhances overall body flexibility.
For people who struggle to maintain the posture, using a blanket or block under the knees can help to alleviate discomfort. Pregnant practitioners should spread the knees wider to avoid pressure on the abdomen. People with high blood pressure should avoid lowering themselves to the ground, and those with neck injuries should use a support under their heads.
Warrior II
Warrior II, also called Virabhadrasana II, builds stability and strength in the legs and core. It strengthens the front leg quadriceps and hip muscles, stretches the back leg hamstrings and glutes and provides length in the arms. When practicing this pose, it’s important that the head faces forward and is firmly rooted on the back foot to encourage a balanced distribution of energy throughout the body.
Those who have a knee, back or shoulder injury should avoid this posture. If they’re having trouble with balance, try reducing the stance width to lessen the load on the standing leg and make it easier for them to stay upright. They may want to place a chair in front of them to assist with the balance. They can then work up to holding this pose for longer periods of time.
Triangle Pose
Known by the Sanskrit name Trikonasana, Triangle Pose is an intermediate standing yoga posture that stretches and strengthens the legs, ankles, hips, chest and spine. It also improves balance and focus and is an important transition pose in many Vinyasa or power yoga sequences.
This asymmetrical pose opens the chest and enhances the elasticity of the diaphragm, leading to deep breathing and increased energy levels. Regular practice also fosters good posture and helps reduce back pain.
People with back, neck, hip or shoulder injuries should not practice this pose. Pregnant women should also avoid this pose as it requires a significant amount of flexibility and balancing.
Triangle Twist
The Triangle Twist is a standing spinal twist that challenges students to strengthen the core and improve balance. Spinal rotation is primarily facilitated by the internal and external obliques, but other muscles also contribute.
This pose has a variety of benefits, including improving digestion, as it massages the abdominal organs and tones them. It also helps relieve low back pain and sciatica. It is important to note, however, that despite the many benefits of yoga, twisting poses do not necessarily “detoxify” the body, as claims have been made.
Start with your feet hip-width apart and aligned. Then, move the right foot inward to a 45-degree angle and engage your leg muscles. This will help the spine lengthen and deepen into the twist. Hold this position for 3-5 breaths and switch sides.