Yoga is an excellent workout that combines strength, balance and flexibility with breathing exercises. It also reduces stress and improves heart health. It can help with back pain and may even ease arthritis symptoms, according to research.
A great beginners’ pose, Cobbler’s Pose stretches the inner thighs and strengthens the core. If you have trouble balancing, use a block or a folded blanket for support.
Pyramid pose
Pyramid pose (Parsvottanasana) is an intense side stretch that also strengthens the hips and core. It is often used as a preparation for other poses that require a long torso such as backbends, inversions, and twists. It is also a great challenge for beginners because it can be difficult to maintain balance.
The pose requires strength, focus, and patience. Moreover, it challenges your balance, stretches the hamstrings and hips, and improves posture. It is also effective for calming the mind and improving concentration.
Urdhva Hastasana
Urdhva Hastasana (also called Upward Salute Pose or Palm Tree Pose) is a standing posture that can feel both invigorating and relaxing. It is a key pose in many sun salutation sequences and can also be practiced at any time of day to help boost energy levels.
Practicing Urdhva Hastasana can also help you develop a better back, shoulder and arm posture, as it helps you to open your shoulders away from your ears and teaches you to move the arms with the spine rather than against it. This can be a useful exercise for people who work at desk jobs, as it can help to prevent hunchback syndrome.
Begin in Tadasana with the feet together and the hands at the sides of your body. Slowly lift the arms over your head, externally rotating the shoulders and opening the chest.
Extended Side Angle
Utthita Parsvakonasana is a challenging pose that strengthens the legs, hips, and torso. It also tones the spine and helps reduce backache. However, this pose is not recommended for those with high blood pressure.
To perform the Extended Side Angle Pose, start by standing with your feet a leg’s length apart. Then, turn your right foot to the short edge of the mat and your left foot in toward the middle of the mat.
Next, lift your arms into a T position and place the left palm on the floor besides the right foot. Relax the top elbow on the outside of the right knee and stretch the chest upwards. This pose is very challenging because it engages the oblique muscles and challenges balance.
Lunge
Lunges are versatile and simple, but they can be difficult to master for many people. It is a movement that requires good single-leg balance and stability, as well as a deep range of motion in the back knee joint. It also strengthens large muscles in the leg and core areas. However, it is easy to develop pain and instability with this exercise, mainly due to weak glutes and limited range of motion.
When lunging, it is important to lower down until the front thigh is parallel with the floor and the back knee points toward the ground. It is helpful to check alignment in a mirror or with a partner for proper form. This helps avoid too much stress on the knee joints and tucking of the hips.
Happy baby
Four-month-old babies are developing their coordination as they prepare for more mobility and a wider view of the world. This is a great time to try yoga with your baby. Several yoga classes offer baby and me yoga, and there are many resources available online to help you practice with your baby at home.
Happy Baby Pose is a calming and relaxing posture that helps stretch and strengthen the hips, back, and shoulders. It also may improve flexibility and reduce stress levels. It is often used in beginner’s yoga classes to warm up the muscles and as a calming down pose. Depending on the level of difficulty, you can use props to modify this pose. You can wrap a yoga strap around each of your feet, or you can press your knees against a wall for more support.