Yoga is a form of exercise that uses slow movements and stretching to increase flexibility, balance and muscle endurance. With increased flexibility and strength comes better posture, says WebMD.com. Yoga has various poses but the three main categories they fall under are standing, seated and lying poses.
Chair Pose
Start by standing tall with your feet together. Reach your arms upward so that your biceps are by your ears. Slowly lower yourself into a squat position and try to make your thighs as nearly parallel to the floor as possible. Hold this position for 30 to 60 seconds.
Warrior I
This position is much like a lunge. Start in a lunge with back leg straight and the leading leg bent at 90 degrees. Raise your arms up with your biceps by your ears and face the palms inwards towards each other. Hold this position for 30 to 60 seconds then repeat on the other side.
Warrior II
Start by standing tall and stepping forward with your right leg into a lunge position. Extend your arms out to your side and keep them and shoulder height with the palms facing the ground. Twist your left foot 90 degrees and bend your front knee. Turn your head to the right and hold for 30 to 60 seconds. Reverse the feet and repeat.
Boat Pose
Sit on the ground with your legs extended in front of you. Lean back and lift your legs off the ground. Point the toes toward the corner of the room. Keep your back flat, do not allow it to round. Extend your arms in the same direction as your legs and point your fingertips towards the corner of the room as well. Hold this position for 30 to 60 seconds.
Bridge Pose
Lie on the ground face up. Bend your knees and plant the soles of your feet firmly on the ground. Extend your arms at your side with your palms face down on the ground. Push through your heels and lift your hips off the ground. Stay elevated off the ground and hold this position for 30 to 60 seconds.
Downward Dog
Start by getting on your hands and knees on the floor. Shift your hips upward and place your weight on your hands and toes, much like an upside down V shape. Point the crown of your head towards the ground and hold this position for 30 to 60 seconds.
Bound Angle Pose
Start by sitting on the floor with your legs extended out in front of you. Bend your knees and bring your heels in towards your pelvis and drop your knees out towards your side. Bring the soles of your feet together. Sit tall and use your hips to push your knees as close to the ground as possible. Never use your hands to push down on your knees. Hold for 30 to 60 seconds.
Hero Pose
Kneel on the floor with your thighs parallel to the floor. Bring your inner thighs together and slowly slide your feet outwards and little wider then your hips. Keep the top of the feet flat on the floor and angle your toes slight in towards each other, says YogaJournal.com.
Childs Pose
Kneel on the floor and touch your big toes together. Bring your torso down towards your thighs and outstretch your arms over your head with your palms face down on the floor. This is a restorative pose so stay in this pose for one to three minutes.
Corpse Pose
Lie down face up on the ground. Point your toes upwards and extend your arms near your hips with your palms facing up. Keep your spine in a neutral position. This pose is a restorative pose so it's best done in a quiet place with your eyes closed. Breathe deep through the nostrils and clear the mind. Stay in those pose anywhere from one to three minutes.
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