Known for its holistic approach to health, yoga is considered the original self-improvement exercise. Combining controlled breathing techniques, posing and meditation, yoga forces its participants to be more aware of how the body moves and responds to both physical and emotional stimuli. Advocates of yoga exercise tout improved posture, circulation, digestion and respiration as some of the benefits provided by this type of training.
Warrior I & II
Although it is considered the second posture, the Warrior II pose is usually done first since it is less challenging. This pose begins and ends with the torso facing forward as the body is lunged or extended laterally towards either foot. Arms maintain a lateral position throughout the move. The Warrior II tones the abdominal muscles, strengthens the legs, and increases spinal muscle flexibility.
The Warrior I, on the other hand, is executed with the torso turned in the same direction as the lead foot. The lunge is performed to a 90-degree angle in forward knee, while the rear leg remains straight. The arms are raised overhead throughout the execution of this move. In addition to addressing stiffness in the shoulder, back, and neck areas, this pose expands the chest, which improves breathing.
Tree Pose
This yoga move is performed to improve balance and enhance stability of the hip, knee and ankle joints. This can be down free-form or with support from a chair or a wall. The objective is to stand tall and erect as you bring one foot up as high as you can to the inside of the opposite leg. The challenge is to maintain balance while keeping the hipbones facing straight ahead.
Supine Bridges
This pose is executed in a supine---face-up---position on the floor. Knees should be bent with feet approximately hip-width apart. The goal is to bridge or lift the hips off of the floor by pressing through the whole foot. This will target the abdominal muscles and engage the gluteal muscles as well.
Hero Pose with Forward Bend
The hero pose with forward bend is good for calming the brain, stretching the spine, and relieving neck and back pain. It is also purported to calm the brain and relieve fatigue and headaches. It is executed by starting out on kneeling with both knees on a mat. The big toes of both feet should be touching and the knees around hip-width apart. Integral to executing this move is making sure you sit on your heels with the buttocks throughout the movement. Lean the torso forward and place your forehead on the floor. The final move is to bring both arms forward, extending them as far as you can without compromising the rest of the posture. Place palms down and hold.
References
- "Yoga and Pilates," J. Smith, E. Kelly, J. Monks; 2009.
- "American Fitness," Around the Bend, Leigh Crews; May/June 2007.
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