Yoga is a discipline that has been practiced for thousands of years in the Eastern parts of the world and has becoming increasingly popular in the United States. Yoga means "union," and it serves to unite the mind with the body through the breath. The physical form of yoga, which are the poses and stretches, are most often the focus for those living in the Western world.
Benefits
Yoga poses and stretches can positively influence your body in a physical, mental, spiritual and medicinal way. Practicing yoga can help to build lean muscle and improve your strength and endurance throughout your entire body. It will also increase your flexibility by elongating your muscles and opening your joints. Mentally, yoga can help to relieve stress. By focusing on your breath, your mind gets a break from your worries and problems and is given the opportunity to relax.
Forward Bend
Though simple in nature, the forward bend pose offers many benefits to your mind and body. It helps to stretch your hamstrings, hips and lower back, while quieting your mind and reducing the fatigue and anxiety. Stand with your feet together, facing forward. Bend at your hips and bring your torso to your thighs and extend your head toward the floor. Place your hands on the floor on either side of your feet; you may bend your knees if you are unable to reach the floor with straight legs. Hold for 30 seconds. Come back up slowly to the standing position.
Dolphin Plank
Dolphin plank can relieve stress, tension and mild depression, while strengthening your shoulders, back and core. Start in the top of a push-up with your hands directly under your shoulders and your toes tucked under. Bend your arms and place your elbows and forearms on the floor exactly where your hands were, with shoulders now directly over your elbows. Your forearms should be parallel to each other. Engage your abdominals and hold the position for 20 to 30 seconds. Slowly lower to the floor to come out of the pose.
Warrior II
As the name depicts, warrior II is a strong pose that strengthens your self-confidence along with your legs, core, shoulders and arms. Stand with your feet approximately 3 feet apart with your front foot pointing forward and your back foot turned out at a 90-degree angle. Bend your front knee so that your thigh is parallel to the floor, making sure your knee does not extend beyond your toes. Raise your arms so that they are parallel to the floor, palms facing down, and extended over each leg. Hold for 20 to 30 seconds and repeat on the other side.
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