Yoga can be an effective workout for many different parts of the body. It increases flexibility and builds strength and balance. It can also boost energy and improve moods. It can be used as a standalone workout or as a supplement to other exercise.
Depending on the type of yoga class and intensity, it can count as low or moderate-intensity cardio or strength training. Some poses, like Cobra, increase back strength while others strengthen the legs and core.
Pyramid pose
Pyramid pose (Parsvottanasana) strengthens the thighs and back while improving balance, core strength, and the ability to focus. It is also a good warmup for more challenging forward bends that require a lot of balance and flexibility. It is a great pose for beginners who aren’t ready for more advanced poses. Beginners can place their hands on the floor or on blocks to prevent the torso from rounding.
To practice the pose, start with your feet hip-width apart and turn both heels toward the front of the mat. Make sure your back foot abuts the central line and your front foot is pointing straight ahead.
Urdhva Hastasana
Urdhva Hastasana is an energizing pose that helps to open the chest, shoulders, and spine. It also promotes balancing skills and increases blood circulation. In addition, it can help improve posture and alleviate back pain. Often referred to as “Raising Hands Pose” or “Upward Salute,” this pose is one of the first poses that students learn after standing in Tadasana.
Begin with a comfortable stand in tadasana and distribute the weight evenly between both feet. Then inhale to raise the arms overhead. This will stretch the sides of the body, back of the neck, shoulders, armpits, and belly. It also tones the thighs and psoas muscles.
Tree pose
Tree pose is an excellent balancing posture that challenges the mind and body. The regular practice of this yoga pose improves balance, core strength, and movement control. In addition, it helps you feel grounded and stable in challenging situations.
The Tree pose stretches the groin and inner thighs, as well as the chest and shoulders. It also strengthens the ankles and calves, and tones the abdominal muscles. It is also therapeutic for sciatica and remedies flat feet.
To avoid losing balance in the pose, make sure your hips are open and level. Also, do not stretch your arms too far back as this will throw off your balance.
Warrior II pose
Warrior II pose is a foundational Yoga posture that can be used to transition into any number of poses. It expands and strengthens the shoulders and arms, and tones the whole body, especially when it is practiced with perfect alignment of feet, thighs, hips, and shoulders.
It also helps to strengthen the ankle, knee, and inner thigh muscles of the bent leg. It increases the torso’s strength, and helps to focus on the breath. For those who have difficulty stabilizing the front leg, a block can be placed between the thigh and the floor for support.
Cobra pose
Cobra pose is a backbend that targets the lower and upper back muscles. It also strengthens the abdominal muscles and helps with breathing and body movement. This pose also targets the external and internal obliques, trapezius muscles, and erector spinae.
When attempting this pose, be careful not to push too hard. It is important to evenly distribute your weight and stretch only to a point where you are comfortable. You should also keep your feet hip-width apart to reduce pressure on the lower back. Try to hover your hands over the floor, if possible.
Downward dog
Whether you’re following an online beginner yoga class or sweating through a Vinyasa flow in the studio, downward dog is one posture that’s likely to be a mainstay in your practice. The inverted arm-support pose stretches and strengthens muscles throughout the body, including the back, hamstrings, calves, and shoulders.
To ease pressure on your wrists, try lowering onto your forearms instead of extending into downward dog. You can also place a block under your head to reduce neck tension and focus on core strength. This variation is especially beneficial for people with wrist injuries or limited mobility.
Child’s pose
Child’s pose is a forward-bending stretch that relieves stiffness in the back and hips. It also increases flexibility in the ankles and inner thighs. To improve your balance and stability, you can place a pillow or bolster on the floor behind you while doing the stretch.
Start by kneeling on the floor with your hips a little wider than hip-width apart and sitting back onto your heels. Extend your arms out to the sides with palms facing up and then walk your hands to the right side for a deeper opening of the chest.