Yoga exercises have been described as systematic movements for the purpose of achieving holistic benefits. Poses, or sustained exercises, can improve strength and flexibility. Through a fit body, health benefits can be achieved. Advanced yoga exercises can produce more dramatic results leading to an increased yoga experience.
Tree Pose
The Tree Pose, as a balance pose, improves lower body strength, coordination and concentration. Each leg must work individually to support your body weight. Stand with your feet slightly apart. Contract your abdomen, squeeze your shoulder blades together and keep your back straight. Begin by shifting your weight to one leg. Bend the other leg, using your hand to place the sole of your foot on your inner thigh just above your knee. Bend your arms, bringing your palms together at chest height with your elbows down and out to the sides so that your forearms form a triangle. To further advance this pose, extend your arms overhead with your palms touching. Hold for five full breaths. Slowly lower your arms and your bent leg returning to the starting position. Repeat this exercise on the other leg.
Side Plank Pose
This exercise strengthens your arms and your core, the abdomen and lower back muscles. Poses supporting your body weight create balance between your arm and leg muscles by engaging the core muscles of your abdomen and back. Energy is drawn from your center and radiated through your limbs. Kneel on your hands and knees with your hands below your shoulders and your knees below your hips. Extend one leg back and turn your knee and hip out to the side. Turn your shoulder out on the same side extending your top arm to the ceiling. Extend your bottom leg, bringing your foot behind your other foot. Place your full body weight on your bottom arm extended below your shoulders. Contract your abdomen and side abdomen that is closer to the floor to keep your hips up and your spine in alignment. Hold this exercise for five full breaths. Slowly rotate your hips and shoulders down, bending your legs and returning to the starting position. Repeat the exercise on the other side.
Bow Pose
The bow pose strengthens your lower back and stretches your hips. This alleviates tightness in your hips and improves spinal flexibility. Lie on your stomach with your legs extended and your arms extended toward your lower body with your palms up. Bend your legs and bring your ankles up toward your buttocks. Lift your upper body with your chest forward. Reach with your arms toward your ankles with your palms facing inward. Hold your ankles, pulling your legs and upper body up. Keep your knees close together. Hold for five full breaths. Slowly lower your upper and lower body, returning to the starting position.
References
- "Yoga for the Joy of It"; Minda Goodman Kraines & Barbara Rose Sherman; 2010
- "Yoga Journal": Flexible and Fit
- "Primany Yoga: Official Certification Manual"; Fitness Instructor Training; 2003
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