Yoga includes positions called asansas, which stretch, strengthen and balance the body in different areas. After a yoga practice, you should feel more relaxed, centered and strengthened. Try a variety of yoga poses after warming up. Take poses to a point where your body feels challenged, but not painful. MayoClinic.com emphasizes that yoga is generally safe for everyone but that you may want to get advice from a physician about starting it, especially if you have any medical conditions.
Crescent Moon
Yoga Journal refers to crescent moon, or anjaneyasana, as a low lunge. Use crescent moon to stretch the thighs and groin. If you raise your arms straight up in the pose, you can also stretch the chest and shoulders. Yoga instructors teach numerous ways to get into crescent moon, but a simple way is to start on your hands and knees. Bring your left foot onto the floor, between your feet. Wiggle your left foot slightly forward and your right leg back until you feel stretching throughout your legs. Do not allow your left knee to extend past your ankle. Keep your hands on the floor or contract your abdominals as your raise your arms overhead. Hold for five to seven breaths on each side.
Bound Angle or Butterfly
Bound angle, or baddha konasana, helps open the hips. From your last crescent moon, come back to hands and knees. Bring yourself into a seated position with the bottoms of your feet touching and your heels close to your groin. Gently grab your ankles or feet. Breathe deeply for seven to ten breaths as you feel tension release from your hips. If you can lean forward, do so, but keep your face and shoulders neutral.
Tree Pose, or Vrksasana
Continue opening your hips but add a balance challenge. Come to a standing position, keeping your knees slightly soft. Rest the bottom of your right foot on the inside of your left leg, below or above your knee. Be creative with your arms. They can reach out straight with the palms turned up or straight to the ceiling. As you balance, focus less on your foundational foot and more on your abdominal and back muscles. Hold for five to seven breaths on each side.
Twisting Warrior
Now that your hips, legs and core are warm, try a more challenging pose. Take your feet about 4 to 5 feet apart. Bend your left knee so that it is over your left ankle and your left toes point straight ahead. Turn your right foot slightly out to your upper right. Keep your right leg engaged as you press the outside edge of your right foot into your yoga mat. Take your hands together into a prayer position. Lean your torso forward, then turn it toward your left, creating a twisting sensation in the spine. If desired, you can hook your right elbow on the outside of your left knee. Try to keep your hands at the center of your chest and hold for five to seven breaths on each side.
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