Mountain pose may not be as well-known as Downward Facing Dog, but it’s a vital yoga position that strengthens the arms and legs and helps improve posture. This pose helps to relieve back pain, too.
Begin this balancing pose by standing with feet 3-4 feet apart, knees slightly bent. Stretch the arms out to the sides, palms down, and gaze toward the ceiling.
Downward Facing Dog
Downward Facing Dog, or Adho Mukha Svanasana, is one of the most familiar poses in yoga. This energizing pose builds strength in the back body, including the heels, calves, hamstrings and spine.
It also stretches and strengthens the shoulders, arms and legs. It is great for boosting energy, and is believed to improve digestion as it moves waste (ama) out of the torso through gravity.
Start in tabletop and walk your hands down the wall until your torso is parallel to the floor. This will allow you to practice the movement without straining your wrists or neck.
Mountain Pose
Although it might look simple, Mountain Pose can be challenging for all levels. It challenges the leg and core muscles, and it also helps improve posture by lengthening the spine.
It’s important to teach students how to properly engage the legs and feet in this pose. This is especially true for beginners. Encourage them to focus on rooting down through the corners of their feet and distributing their weight evenly.
Another common mistake is pushing the front of the ribcage forward. It can cause the sternum to round and interfere with alignment and balance.
Child’s Pose
A favorite resting pose during a yoga class, Child’s Pose encourages mindfulness and relaxation. This posture helps stretch the hips, thighs and ankles while soothing a busy mind.
In addition to the physical benefits, this posture helps improve your breathing. It also helps engage and strengthen the spine extensor muscles. If you have a neck injury, use a pillow or a yoga block to keep pressure off your neck while in this pose.
Tree Pose
Cultivating balance and core strength, Tree Pose can invigorate the body and mind. This pose also improves posture and alignment.
Students can challenge their balance by closing their eyes, which requires them to rely more on muscle memory and internal awareness. This also helps to eliminate visual cues that can throw off balance.
When the arms are stretched upward in Tree Pose, they activate the chest, rib cage, and diaphragm. This improves breathing and ensures that the lungs are used efficiently.
Warrior II
Warrior II is a powerful yoga pose that requires balance, strength, and an unwavering gaze. It can also be a meditation on the ability to keep one’s focus in challenging moments.
Physically, this pose strengthens the legs, arms, core and back muscles. It also stretches and opens the chest and shoulders.
It is common for beginners to struggle with the alignment of the bent knee in this pose. Encourage students to keep the front knee at an angle rather than bringing it parallel to the mat.
Triangle Pose
Triangle Pose, also known as Utthita Trikonasana, increases focus and balance while strengthening the legs, arms and back. It is a good introductory standing posture for beginners.
It can be modified by placing a block in front of the back foot or resting the hand on the shin or ankle. Alternatively, the neck can be kept neutral to avoid straining it. The pose is also practiced with one bent leg in Bikram Yoga. This version is a little more challenging.
Bridge Pose
Bridge Pose provides a mild backbend that strengthens the core, enhancing balance and posture. It also tones the abdomen, stimulating and aiding digestion. It energises the body by circulating blood, bringing more oxygen to organs, muscles and tissues.
Performing this pose with incorrect form can result in injuries, such as neck strain or lower back pain. To avoid injury, it is important to warm up with a few simple stretches before attempting this position. It is also recommended to use props like a yoga block for support.
Cat Pose
Cat Pose, also known as Marjaryasana, is a good pose to practice to strengthen and articulate the spine. It also enhances the functioning of the chest and diaphragm, and can be used in morning yoga to wake up the body.
Come to the tabletop position with the hands directly under the shoulders and the knees hip-width apart. Tuck your chin in and arch your back toward the ceiling to resemble the shape of a cat.
The synchronized movement of the posture increases coordination and fosters intentional focus. It can be done as part of a vinyasa flow or used by students with back issues.