Yoga is a form of exercise that involves static holds of the body called poses, or postures. Long, deep breaths are taken while holding these poses and multiple body parts are involved. Not only can yoga be used as a relaxation tool, but it can also elongate and strengthen muscles, lubricate joints, improve balance and increase flexibility. When doing yoga at home, all you need is a yoga mat or soft rug. The most important thing is that you are in bare feet, and you wear loose-fitting clothes that allow you easy range of motion with your body. If you are new to yoga, hold poses for 20 to 30 seconds. Once you adapt, aim for 60 seconds.
Plank Pose
The plank pose is performed by placing your hands on the floor directly under your shoulders and your toes hip-width apart behind you. Then lift your hips and contract your abs to form a straight line from your shoulders to your heels. Not only does this pose tone your abs, but it also strengthens your spine, arms and wrists. A more advanced variation can be done by extending one leg in the air. For an easier variation, place your forearms on the floor instead of your hands. This is called a dolphin pose.
Downward Dog
Downward-facing dog offers numerous benefits to the body. Assume the plank position, lift your hips in the air so your body is at an inverted angle and push your weight back onto your heels. The goal with this pose is to get your feet flat on the floor while maintaining straight arms, legs and a straight back. If you cannot get your feet flat, just go as far as possible. The downward dog stretches your hamstrings, calves, arches and shoulders, and it strengthens the legs, arms and upper back.
Forward Bend
Tight hamstrings are a common cause of lower back pain. The standing forward bend is a basic, yet effective yoga pose for stretching the hamstrings. Stand with your feet together, arms at your sides and legs straight. Slowly bend forward at the hips, try to touch your toes and hold. When holding this pose, slowly lower yourself a little more every time you exhale. In addition to stretching the hamstrings, the forward bend also builds strength in the knees and quadriceps.
Boat
If you are looking to really tone up your tummy, then the full boat pose is for you. This places a high amount of emphasis on your abdominals. Sit on the floor and lift your upper body and legs simultaneously so you are balancing on your butt. When in this position, extend your arms straight in front of your hands outside of your thighs. Your body should be in a "V" shape at this point. You can also do this pose in motion by lifting and lowering your legs and upper body to the floor.
Chair Pose
The chair pose is basic in nature, but not easy to maintain. Stand with your feet together, arms raised and gaze fixed forward. Slowly bend your knees, lower your body and push your butt backwards. Once your thighs parallel the floor, hold the position. When in the chair pose, continually reach your arms straight up and retract your shoulder blades. If you are not able to get your thighs parallel to the floor, lower as far as possible. The chair pose strengthens your spine and legs and stretches your shoulder and chest muscles. To increase the challenge, hold the pose on the balls of your feet with your heels elevated.
Member Comments