Yoga Exercises Poses

Practicing yoga is an excellent way to stay active and improve flexibility, particularly if you do not or cannot engage in high-impact exercises. Different types of yoga incorporate hundreds of poses and variations to work all the muscles in the body for strengthening and flexibility. You can modify many yoga poses to fit your personal fitness level. Always check with your doctor before beginning any new exercise program.

Downward Dog

Downward dog is a common yoga pose that you can adjust for beginner, intermediate and advanced versions. Start on all fours, placing your hands under your shoulders and lining up your knees and hips. Slowly move your hands forward and press your hips upward to make an inverted V with your body, keeping your knees slightly bent. For an intermediate version, move one leg toward the ceiling to make a diagonal line from your arm on the same side as your extended leg. Lower the leg and repeat the exercise with the other leg. Move your opposite arm along your body with your fingers stretching to your hip as you raise each leg for an advanced downward dog.

Plank

The plank pose helps to strengthen the arms, wrist and spine and helps you to maintain a solid core, which is necessary for many yoga poses. The plank pose involves holding a position with your arms shoulder width apart and your hands pressed to the mat directly under your shoulders. Align your spine and legs so that they form a diagonal line with your toes curled into the mat. The position looks like the starting position for a push-up.

Cobra

The cobra pose helps to strengthen the spine and firm the buttock muscles. It also stretches the shoulders and abdomen and can help to relieve lower back pain caused by sciatica. Place your hips face down on the mat with your legs stretched directly behind you, keeping your thighs flat against the mat. Position your hands on either side of your body slightly in front of your hips and arch your back to bring your chest and abdomen off the mat. Keep your neck straight and head held high as you hold the pose while breathing.

Triangle

Triangle pose is a basic yoga pose designed to improve balance and flexibility. Start with your feet shoulder-width apart and slowly slide one foot to the side so that your toes are pointing to the side. Leave the toes of your stationary foot facing forward. Lean to the side of your stretched leg, slowly bending at the hip until you can reach toward the heel of your extended leg by dropping the arm on the same side directly down. Reach toward the ceiling with your other hand, keeping your palm open and facing away from your body. Turn your head to look at your raised hand and breathe as you hold the pose for 10 to 30 seconds.

Corpse

The corpse pose, also called Savasana, is a common pose to relax and cool down after a yoga session, though you can use it anytime you want to relax your muscles and lower your stress levels. Lie down with your back to the floor and your feet stretched out in front of you. Place your legs about hip-width apart or wherever you feel a neutral position without stretching your hips or buttocks. Place your arms out to your sides several inches away from your body with your palms turned toward the ceiling. Keep your shoulders on the floor and close your eyes with deep breaths. Yoga Journal recommends staying in the corpse pose for five minutes for every 30 minutes of yoga practice.

References

• Yoga Journal: Yoga Poses
• Fitness Magazine: Yes, You Can Do Yoga: Beginner, Intermediate, and Advanced Yoga Poses