Yoga consists of a variety of poses, also referred to as postures. Postures can be performed in sitting, standing or inverted positions. Some postures lend themselves to strength and conditioning more than others. For example, the crescent lunge posture is a pose for developing the muscles in the legs and glutes. Enhancing yoga poses with motion can increase muscle activity and help deliver an efficient body strengthening workout.
Crescent Lunge With Knee Touch
Crescent lunge is a yoga posture from standing position that stretches the spine and targets the muscles in the legs and buttocks. Lunge forward with your right leg, placing your foot firmly on the ground with your back leg extended straight with the heel lifted off the ground. Reach both arms over your head with your hands clasped together in "steeple" formation. Slightly arch your back and sink your body low into your hips. Hold the pose for a few seconds. Exhale and slowly lower the back knee down to the ground. Inhale and return to the extended position. Perform 10 to 12 knee touches, then switch the lead leg and repeat the exercise.
Chair Pose
Chair pose is a power posture that increases strength and flexibility in the upper arms, shoulders and lower back while toning the thighs. Stand with your arms down by your sides with your belly tucked in and your feet placed close together. Slowly hinge forward from your hips dropping your chest toward your thighs as you simultaneously reach both arms above your head. Try to sit into the posture so that your hips are lined up with your knees. Your arms should be lined up with your ears and your palms should face each other with fingers spread wide. Breathe from your belly and hold the pose for 5 to 10 seconds. Return to standing.
Chaturanga Dandasana
Yoga's version of a push-up is the Chaturanga Dandasana posture. The chaturanga increases strength and develops balance in the core, as well as in the biceps, triceps and chest. Position yourself in high plank as in a regular push-up. Keep your spine straight with your legs close together and remain high on your toes. Slowly lower your body toward the floor by bending your elbows, keeping them tucked in close to your ribs. When your elbows line up horizontally with your spine, hover and hold the posture for several seconds. Lower the rest of the way to the floor or for more of a power yoga challenge, exhale and press your body back up into high plank position.
Boat Pose
The Boat pose strengthens the abdominals, spine and hip flexor muscles. It is an advanced posture that may require a little practice before you master the move. Sit on the floor with your legs extended out straight in front of you. Slowly lean back, tucking your abs into your spine and pressing your sitting bones into the floor. Keep your head centered between your shoulders and your spine straight. Slowly bend your knees and lift your feet off the ground. Extend your arms straight in front of your shoulders so that your hands are on each side of your thighs. Now slowly straighten your legs so that your body forms a "V." Hold the balancing pose for several seconds and slowly return the legs to the floor.
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