Grab hold of the outer edges of your feet. If your hamstrings are tight, grab a strap and loop it behind your feet. Use the leverage to bring your torso closer to your thighs. You can also sit on the edge of a blanket to help you fold forward.This feel-good fold elongates the back of your body, lengthens your spine, and stretches your hamstrings.Lie faceup, bringing your legs to the outer edges of your mat, like a starfish.
Place arms along sides, palms facing up. Close your eyes and relax.Yep, it’s as simple as it sounds. Every yoga class includes Savasana, which relaxes the whole body and gives you space to absorb the benefits of the practice. KumbhakasanaStart in Downward-Facing Dog. Shift forward so your shoulders are stacked over your wrists.
Ground down into hands, pushing the floor away beneath you. Lengthen through the arms and broaden your chest. Come down to your knees if the pose is too intense. Considered one of the best moves for core strength, Plank Pose strengthens your abdominals and promotes stability.From Plank Pose, shift forward onto your tippy toes.
Take an inhale. On an exhale, bend your elbows to a 90-degree angle. Keep your thighs lifted toward the ceiling. Imagine stretching your tailbone toward your heels as you lengthen through the spine. Hold your elbows in line with the torso. Gaze forward.To come out of the pose, release your knees to the ground.
Another option is to lift up and back to a Downward-Facing Dog and relax.Chaturanga is a key part of sun salutations, which you’ll find in Hatha, Sivananda, Ashtanga, and Vinyasa yoga classes. It promotes core stability and strengthens your abdominals and triceps. Lie facedown on the floor. Bend elbows and place hands on the mat in line with lower ribs.
Tuck your toes and take an inhale.As you exhale, push the floor away like a push-up. Straighten your arms and broaden across the chest, hovering your hips a few inches above the floor at the same time. If you have any low back pain or a spine injury, modify this pose.
As you bend your elbows and push up, keep your hips on the ground and roll your shoulders down the back. Straighten as much as possible through the arms and focus on elongating the spine. If you feel any pain or compression, slowly lower down onto your stomach.You’ll open up your chest and shoulders, while stretching the abdominals and hip flexors.
Bend your front knee, keep it in line with your second toe. Step back foot in and walk front hand about 12 inches forward. Keep it on the floor or place it onto a block. Shift your weight onto your front foot and lift your back foot off the ground.
Reach your back leg toward the wall behind you, foot flexed. Lift your back arm up toward the sky. Keep your gaze on the hand touching the ground.To come out of the pose, bend the front leg and slowly lower the lifted leg down toward the floor. To challenge your balance while you’re in the pose, gaze up at your top hand.This balancing pose strengthens your legs and outer hips.
Step one foot forward between your hands. Turn your back foot out, approximately 45 degrees, and ground down into your back foot. Line your feet up heel to heel, or slightly wider. Bend the front knee directly over the front ankle while you straighten your back leg. Draw your back heel down toward the floor.On an inhale, lengthen through the spine and lift your arms up.
Rotate your torso toward the front of the room - what is yoga?. If it’s challenging to balance in this pose, widen your stance. Imagine standing on railroad tracks rather than skis.This energizing pose strengthens your legs, arms, and back muscles. It also gives your chest, shoulders, neck, thighs, and ankles a nice stretch.From Warrior I, hinge forward at the hips.
Step the back foot in and shift your weight into your front foot. On an inhale, lift your back leg off the ground, straighten through the leg, and reach through your back heel. Press your palms together in front of your sternum (prayer hands) and gaze forward. You can also place your arms along the hips, outstretched in front of you like you’re flying, or on the floor underneath your shoulders.This heating pose strengthens your legs, outer hips, and upper back.
Step your left foot back and place it flat on the floor at a 45-degree angle. Ground down into both feet and lift up through the thighs. Place your hands on your hips. Rotate your torso forward. Hinge at the hips and lengthen your spine over the front leg. Lift away from the floor and broaden across the chest.
For tight shoulders, grab opposite elbows behind your back. The pose helps calm the mind and stretches your spine, shoulders, wrists, hips, and hamstrings. come down onto your forearms. Spread your fingers wide and keep elbows shoulder-width apart. On an inhale, tuck your toes and lift your hips up and back like you’re in Downward-Facing Dog.
Ground down into your forearms and lift your upper body away from the floor. Press your heels down toward the mat for a nice hamstring stretch. This pose helps build strength in your upper body in preparation for a headstand and forearm stand. It can also help calm your mind and relieve stress (pelvic floor).
Bend your knees so that your feet are near your butt. On an inhale, lift your upper body and legs off the floor, keeping the hips grounded. Reach back to grab outer ankles. Use the leverage to lift your body up and broaden across the chest. This backbend stretches the whole front of the body, especially the chest and the front of your shoulders.
Press the tops of your feet into the mat. Rest hands on your hips, thumbs near your lower back.Take an inhale and press down into your shins. Elongate through the spine (health resources). On an exhale, reach your arms back toward your heels. Use the leverage to lift your chest up toward the sky and get a nice shoulder stretch.
This backbend stretches the entire front of your body, from your throat to your ankles, and even helps strengthen back muscles. Start in Downward-Facing Dog. Turn onto the outer edge of your right foot, making sure that your right foot and right hand are in alignment. Stack your left foot on top of your right.
Once you’re stable, lift your left hand up toward the sky. Press the floor away from you with the bottom hand. For an added challenge, lift your top foot off the grounded foot. If it helps, imagine you’re a starfish. This pose strengthens your shoulders, upper back, and abdominals (diastasis recti). It also promotes core and scapular stability, which is helpful if you’re working on inversions or arm balances.From Mountain Pose, step your left foot back and place it flat on the floor, turned out 45 degrees.
Ground down into both feet and lift up through your thighs. Hinge forward at the hips and lengthen spine over your front thigh. Release your left hand to a block placed on the outer edge of your front foot. You can also place the block on the inside of the front foot.
Stretch your right arm up.This balancing posture stretches your hamstrings and outer hips. Twisting promotes the overall health of the spine and engages your abdominal obliques to facilitate the twist.Sit with knees bent. Place hands underneath knees. Tip back on the sitz bones and draw the lower back in and up as you hug your abs toward your spine.
Then stretch arms forward. Finally, straighten knees if you can.You’ll strengthen your abdominals and hip flexors.Come down to a deep squat, with your feet a few inches apart and your heels lifted off the mat. Make your knees wider than your hips.Bring your palms down in front of you between your knees, shoulder-width apart.
Pull up through your arms and abs, and round your upper back. If you can, bring your toes to touch beneath your tailbone.Crow Pose builds (and requires) serious strength in your arms, wrists, core, and hip flexors.Lie faceup with knees bent, feet flat on the floor, like you’re prepping for Bridge Pose.