Yoga workouts can improve flexibility and strength while helping you become more mindful. Unlike high-intensity interval training or weight lifting, yoga uses only your body weight for resistance.
Whether or not yoga classes get your heart rate up enough to count as moderate exercise depends on the type of class you attend. But it does burn calories.
Downward Facing Dog
Downward Facing Dog (Adho Mukha Svanasana) is a popular posture that strengthens and stretches the upper body, arms, back, shoulders, and legs. It also helps improve the circulation of blood throughout the body, resulting in increased energy and focus. It also helps strengthen the ankles, calf muscles and hamstrings, as well as the spine.
For beginners, Denis recommends starting in Plank Pose before moving into Downward Facing Dog. This will help ensure the shoulders are in line with the wrists and feet are hip-width apart. Incorrect alignment in Downward Facing Dog can cause shoulder problems, so it’s important to pay attention to proper form.
Warrior II
Warrior II (Virabhadrasana II) builds strength, balance, and a sense of openness in the hips and torso. It also prepares for standing asanas that require external rotation of the front leg, such as Triangle Pose and Half Moon Pose.
If students are struggling with Warrior II, they may need to work on reducing the stance width. They might also benefit from addressing the tendency of the bent knee to fall inward.
Warrior II stretches the chest and shoulders and strengthens the thighs, ankles, and core. It also improves balance and endurance in the bent knee.
Tree Pose
Tree Pose is a hip-opening balance pose that strengthens the feet, ankles, legs, hips and core. It also improves proprioception, coordination and posture and helps to focus the mind. Students should be careful not to place the lifted foot directly on the knee of the standing leg, as this can strain the joint and cause injury.
To get the most benefit from Tree Pose, students should aim to align the hips as level as possible. This can reduce the amount of rotation in the knee, but it is a trade-off worth making to enhance stability and alignment in the pose.
Child’s Pose
Child’s Pose (Balasana) is a restful and relaxing pose that relieves stiffness in the back, neck and hips. It also stretches the thigh muscles and lower back.
Practicing this pose at the start of a yoga session can help refocus the mind and body. It can also reduce anxiety, stress and fatigue.
Begin by kneeling with your legs apart and letting the tops of the feet rest on the floor. You can either keep your arms down by your sides, palms facing up or stack your fists on each other to extend the chest more.
Lion’s Pose
This pose stimulates the muscles of the throat and chest, improving circulation and enhancing vocal clarity. It also boosts facial circulation, which helps reduce fine lines and wrinkles. In addition, it can help you achieve a stronger, more assertive posture thanks to its powerful stance and roaring breath.
The lion pose can also be used to improve communication skills and encourage shy people to come out of their shell. It can be done by anyone, including children, but it is best to practice under the guidance of a yoga trainer.
Plank Pose
Plank Pose (Kumbhakasana) strengthens and tones the shoulders, core muscles, and arms. It also helps strengthen the back and improve posture.
If you have wrist or shoulder injuries, plank pose may put too much pressure on these areas and it is best to start with short holds and gradually increase them as your strength and stability develop. You can also modify the pose by dropping to your knees or practicing on your forearms instead of on hands.
For a more challenging variation on this pose try walking your hands wider than the width of your shoulders to really challenge your chest muscles. You can also try lifting one leg up to hover an inch off the ground as you breathe and keep your body in a strong energetic line.
Cat Pose
This yoga posture is a great way to strengthen the back and core muscles. It also improves the flexibility of the spine and can help reduce back pain. It’s also a great pose to use for beginners as it can be done in several variations.
Begin on hands and knees, ensuring your wrists are aligned directly under your shoulders and your knees are directly below your hips. Inhale while curved your back, tucking the tailbone and releasing the head to push your belly towards the floor. Exhale while rounding your spine and tucking your chin to make the shape of a cat.