Yoga is known for its poses and the lithe, flexible people who seem to embody the yogic lifestyle. Even if you cannot touch your toes, you can still benefit from the stretching and strengthening exercises in yoga class. Flexibility is not required, but it might become your goal after you try the poses a few times. What might seem intimidating at first is actually quite simple, after you get the hang of it. Regular practice can have you moving more fluidly before you know it.
Forward Bend
Although this exercise may not seem challenging, this posture is an important part of your yoga practice. You can work on perfecting it at any stage of your practice, from beginner to expert, and it is incorporated in the sun salutation series. You may not be able to reach the floor with straight legs, so it is acceptable to bend the knees to place the palms on the floor to either side of your feet. Engage your quadriceps to gradually straighten your legs.
Plank Pose
From the forward bend, root your palms and fingers, stepping back with both legs into plank pose. According to Yoga Journal, this pose works your abdomen and lower back as well as your arms. It will feel like you are in a push-up position, with your abdomen engaged, your hands directly under your shoulders and your shoulder blades pushing down. This pose can be held alone or used in a series of poses.
Chaturanga
This position is incorporated in the sun salutation series and works the arms and abdomen. Assume plank pose, then slowly lower yourself toward the mat, keeping your body as straight as possible. Stop an inch or two above the floor and hover there, if you are able. Yoga Journal states that this pose is contraindicated for people with carpel tunnel syndrome.
Cobra Pose
This pose is a gentle way to stretch your back and open your chest. From chaturanga, you can easily move into cobra. Lowering yourself to the mat, spreading your hands out underneath your shoulders, push down on your hands, lifting your upper body, and spread your shoulders out and down. Yoga Journal states that your legs will be active, pushing into the mat while you breathe.
Locust Pose
Locust pose, according to Santosha.com, targets the upper legs and lower back and stretches the spine. It also may stimulate the stomach and intestines. Begin the pose by lying on your stomach, arms by your sides, palms facing up. Tightening the abdomen, lift your upper body and legs off the floor, pressing your legs together. Hold the pose for a few breaths and release.
Triangle Pose
Santosha.com states that this posture is beneficial for stimulating blood flow and stretching many parts of your body. Stand with the right foot in front of the other, hip-distance apart. Begin by turning the torso to the left, then bend at the waist and bring the right hand down to the left ankle. The left arm should be extended upward toward the ceiling. Ideally, the arms and legs should be straight.
Boat Pose
If you want to work your abdomen, try boat pose. Begin by sitting, then hold your legs behind your thighs while balancing on your tailbone. Inhale, tighten your abdomen and stretch your torso straight. Continue to hold your legs, or let go and straighten your arms as well as your legs so that your body is in a "V" position.
Cat Pose
A good exercise for a sore back, cat pose massages the spine, says Yoga Journal. Begin on your hands and knees, with hands under your shoulders and knees directly below your hips. Exhale and round your spine toward the ceiling, using your abdominal muscles, and release your head toward the floor.
Cow Pose
Often combined with cat to create a flow, cow pose is the opposite posture. Instead of rounding your back toward the ceiling, allow your abdomen to sink toward the floor on an inhalation. After a few seconds, come back up into a neutral position.
Child's Pose
Begin this restorative posture by kneeling. Place your big toes together, then separate your knees until they are hip-distance apart. Exhale and lay your torso down on your thighs, stretching your arms out in front of you and placing your forehead on the mat. This pose provides a gentle stretch for your back and shoulders.
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