Yoga can improve strength, balance and flexibility. It is also helpful for back pain relief and can help reduce stress levels. However, it may not be enough to meet the guidelines for moderate physical activity each week.
Whether or not a yoga class will get your heart rate up to qualify as moderate exercise depends on the intensity of the class and how long you hold each pose, says Laskowski.
Pyramid pose
Pyramid pose (Parsvottanasana) strengthens the legs and hips, while improving balance and concentration. In addition, it increases circulation and stimulates the digestive system, improving overall health. It also helps relieve stress and anxiety.
Beginners often find this pose challenging, and should practice with care. It is easy to take a wide stance, and this can compromise stability in the fold. Instead, beginners should aim for a closer stance, similar to Crescent Lunge. This will allow them to hinge forward from the hips comfortably and maintain balance. It is also important to press down into all four corners of the feet, to generate stability and uphold the integrity of the pose.
If you are experiencing back pain or a hip injury, it is best to avoid this posture. In place of the full fold, you can practice Ardha Parsvottanasana, a half-forward bend, which will help increase flexibility in the back muscles and hip joints. In addition, you can use blocks to support the back during this pose. This will decrease the strain on your back and prevent it from becoming tight or sore. You should also avoid this pose if you have high blood pressure, heart disease, or are in the third trimester of pregnancy.
Urdhva Hastasana
Urdhva Hastasana, also known as Palm Tree Pose or Upward Salute Pose in English, is a foundation pose for many other standing poses and is a major part of sun salutation sequences. It is a energizing pose that can help reduce fatigue and anxiety. It can be a great pose to do first thing in the morning or after long periods of sitting. This asana can also be used to stretch the arms and shoulders.
This pose is a great way to increase the circulation of blood in the body and improve posture. It is also an excellent pose for preventing back pain and increasing core strength. The stretches in this pose are also good for reducing stress, improving digestion and invigorating the mind and body.
To practice this pose, stand in Tadasana (Mountain Pose). Spread the weight evenly between both feet and distribute the kneecaps equally on the base of the ankles. Turn the shoulders slightly forward and lift your arms over the head in a Namaste gesture. Alternatively, beginners can start by practicing the pose backed up against a wall. The heels, buttocks and the shoulders should gently touch the wall to maintain the lifting action in the spine and chest. A strap can be used to secure the arms so they cannot fall back.
Warrior I
Warrior I is a classic yoga pose that balances flexibility with strength. It stretches the front of the hips and the shoulders, strengthens the thighs and ankles, and improves core stability. It is also a good warm-up for backbends. To make the pose more challenging, lift your arms overhead and open the chest to increase the stretch. However, be careful not to strain the lower back or overstrain the knees.
It is common to elevate the shoulders around the ears while doing the arm extensions of this pose, but this compresses the spine and may cause nerve impingement. To avoid this, keep the shoulders down away from the ears and the neck elongated. The hands can remain in prayer position or clasped behind the back. It is a good idea to practice this pose on the opposite side as well, to balance the strength of the muscles in the front and back legs.
If you are having difficulty with Virabhadrasana I, you can modify the pose by widening your feet to hip-distance apart, as this will put less pressure on your SI joint. The front leg can also be lifted off the floor to create a high lunge, which is a more comfortable alternative for those with tight hamstrings or hip problems.