The key to an effective yoga practice is learning how to move in new ways and increase flexibility. Among the many benefits of this approach are improved posture and better circulation.
To counteract hours spent sedentary at work or play, try these yoga positions to help you reset your body and mind. They include back-bending, twisting, and inversion poses that strengthen the entire body.
Downward Facing Dog Pose
One of the most common yoga positions, downward facing dog pose (Adho Mukha Svanasana) is an essential part of many beginner classes. Its benefits include strengthening the upper body, stretching the back of the legs, and opening the heart.
However, it also has some limitations that can make it challenging to practice for beginners and even seasoned practitioners. Some of these limitations involve positioning.
For example, some yogis feel too much tension in their shoulders to fully enjoy the heart-opening effect of this pose.
To reduce stress on the shoulder joint, place your hands slightly wider than your shoulders and angle them outward to help align your elbows. You can also use a wall to practice this pose to improve your arm rotation.
Upward Facing Dog Pose
Urdhva Mukha Svanasana, or Upward Facing Dog Pose, is an important backbend in the vinyasa flow. It awakens upper body strength, and it prepares practitioners for deeper backbends like Cobra Pose.
To avoid injury, it’s important to pay attention to alignment when practicing this pose. For example, many yogis tend to collapse their weight into the wrists, which can create shoulder disengagement, chest closure and a “turtle neck.”
To avoid this, push through the hands to lengthen the back of the neck. In addition, actively press the tops of the feet into the mat to awaken and engage the quads.
Cat Pose
The Cat Pose is an excellent stretch for the spine. It stretches your middle to upper back and shoulders, strengthening the muscles that help you maintain proper posture while sitting or standing.
It also improves circulation, boosts energy levels, and promotes relaxation. It’s an ideal pose for beginners to start yoga with because it’s easy to learn and requires minimal body positioning.
This pose is also beneficial for those with neck injuries or who have a history of back pain. It’s especially useful for women who are pregnant.
Triangle Pose
Triangle Pose, also known as Trikonasana, is a powerful posture that stretches the hamstrings and hips while opening the shoulders. This standing yoga pose also helps increase stability and strength.
It is best practiced with a block beneath the front arm to make it easier and safer for beginners. Beginners should avoid collapsing the core or rolling their chest towards the ground while practicing this pose, which can limit the benefits.
The benefits of this posture include increased stability, a deep stretch for the hamstrings and hips, and the ability to stimulate the abdominal organs. It can also help alleviate stress and anxiety.
Pyramid Pose
Pyramid Pose is one of the most popular standing yoga poses, as it combines forward and backward bending to strengthen and lengthen your legs. This pose also balances your entire body and improves your posture.
This pose is a great way to relax your torso, shoulders and neck, and release stress from your chest. It also benefits your digestive system and abdominal organs.
To get into this pose, start by sitting tall in Mountain Pose (Tadasana). Place your hands behind your back in reverse prayer, keeping your hips squared to the front of the mat.