Yoga postures are designed to stretch the body long, and strengthen the ankles, calves, quads, shoulders and abs. They can also help improve balance.
Many new yogis want to try the inversions and arm balances they see on Instagram, but it’s best to work up to them gradually. Here are a few basic yoga poses to get you started.
Downward-Facing Dog
Downward-facing dog (adho mukha svanasana) is probably the best known yoga pose. It is a great stretch and builds strength across the upper body. The pose also strengthens the legs and stretches the back.
It is also beneficial for the spine, as it helps to eliminate imbalances in the shoulders and lower back by correcting the posture. It increases the circulation of both blood and lymphatic fluids, thereby nourishing the body and clearing away toxins.
It can help reduce stress by strengthening the lungs and the muscles of the back, neck, and arms. This posture also improves the sense of selflessness and dedication by developing a deeper connection between the mind and the inner soul. It also develops will power, loyalty, and endurance. This asana is also effective in reducing fatigue.
Child’s Pose
Child’s Pose, also called shishuasana or balasana, is a restorative yoga pose that’s appropriate for all levels of practitioners. It offers health benefits for the back, hips, thighs and core muscles.
To practice this gentle forward fold, kneel on your mat with your hips about the width of the mat and feet untucked. Then, elongate your spine, sit your hips back onto the heels and bow forward to rest your head on the mat or a rolled blanket or pillow.
This soothing pose activates your parasympathetic nervous system, which promotes the “rest and digest” response. It may alleviate lower back, neck and shoulder tension as well, according to the Illinois Pain & Spine Institute. If Child’s Pose is too intense for your back, try modifying it with a block or rolled blanket under the tops of your feet.
Warrior II
The Warrior II, also known as Virabhadrasana II, is a powerful standing pose that enhances balance and strength. It strengthens the thigh muscles, hips, and core, while stretching the shoulders and chest. This pose is an excellent challenge for seasoned yogis and requires intense concentration.
Unlike its partner, the Warrior I, the front knee is not bent in this pose. This allows the knee to move freely without creating stress on the cartilage of the front ankle joint. The front hip and thigh muscles are strengthened, the inner thighs are stretched, and the back leg gains strength in the buttocks and the quadriceps.
Practicing this yoga pose may not be appropriate for people with injury or pain in the feet and ankles. It also strains the heart, so it is not recommended for those with a weak or recovering heart.
Uttanasana
The Uttanasana yoga pose is a good stretch to strengthen the knees and feet muscles. It also stretches and lengthens the spine from the neck to the lumbar region. This poses also improves body balance and posture. It is effective for people suffering from back issues like kyphosis. It also treats sinus problems and nasal congestion.
This pose also massages the digestive organs. It helps to reduce indigestion, flatulence, constipation, and improves nutrition absorption. It also benefits women who experience menstrual problems like uterine cramps and irregular periods. It helps in balancing the hormones in the body and reduces mood swings. It is a great asana for people who suffer from insomnia. It improves the blood flow in the head and neck area and reduces ear or sinus pain, stiffness of the jaw or face, weakness and pins and needles sensation.
Balasana
Balasana is a restorative yoga posture that benefits the whole body. It strengthens and stretches the muscles in the hips, thighs, and knees. It also improves digestion by massaging the abdominal organs and allowing them to move freely. It also promotes healthy ligaments, which help stabilise the joints.
Mentally, this pose promotes emotional stability and a sense of inner peace. Its meditative nature also helps the mind focus and improves cognitive function. In addition, the act of lowering the head and closing the eyes promotes feelings of gratitude and reverence.
Individuals with back, shoulder, or neck injuries should not perform this pose as it can strain these muscles. Pregnant women should also avoid this pose as it can put pressure on the abdomen. It is best to practise this yoga posture in a quiet and peaceful environment.