Yoga in the West in mainly thought of as being a form of physical exercise. Although styles of yoga such as Hatha and Ashtanga do combine physical poses with breathing, yoga is also used for gaining wisdom, healing and spiritual awakening. Yoga poses are beneficial for improving flexibility, balance and strength.
Flexibility
Yoga poses stretch every muscle in the body. It is excellent for releasing tension and improving elasticity of muscles, tendons, and ligaments. Even basic poses like child's pose, cobra, and pigeon will increase your flexibility, especially if done three or more days a week.
Upward facing dog, or more commonly known as up dog, is an often used pose in many styles of yoga to stretch the spine and lower back muscles. Lie flat on your yoga mat face down. Bring your hands next to your shoulders with your elbows bent. Point your fingertips forward. Push up with your arms and raise your chest off the mat. Arch your back. Look up and tilt your chin toward the ceiling. Pull your shoulder blades together and keep your shoulders relaxed. Hold for five deep breaths.
Balance
Tree pose is a beginner pose that works your balance and core muscles. There are many yoga poses that work your balance like Eagle and the Swan Dive, but Tree is a good pose to master first. Stand with your feet together. Turn your right toes and knee out and raise your right foot onto your ankle. Open your right hip and point your knee to the side. Bring your hands together in front of your chest in prayer, or Namaste. Look straight ahead or gaze at a spot on the floor a few feet in front of you. Once you can easily hold this for five breaths, increase the difficulty by placing your foot higher on your leg. The ultimate goal is to balance with your foot above your knee. Do the same on the other side.
Strength
Yoga poses build lean muscles. They will also work your core. Warrior, chair, boat, and plank pose will tone your legs, arms, and core.
The side plank pose will strengthen your obliques, abs, arms and shoulders. Place your right hand on your mat. Turn your body sideways so your right hand is below your right shoulder. Your legs are stacked so that your left leg is above the right. You'll hold yourself up on your right foot and right hand. You want to make a straight line from your shoulder to ankle. Raise your left arm up to the ceiling with your palm facing forward. Your neck should be a straight line with your spine. Hold this side for five breaths, or work up to that until you are strong enough. Do the same on the left side.
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