Yoga has something for everyone--from the elderly to the infirm to elite athletes and recreational exercisers. Whether you're looking to tone and tighten or relax and become more flexible, yoga can help you reach your goal. Best of all, it can be done at home with little equipment. Some examples of yoga exercises include seated, standing and balancing postures.
Staff Pose
Staff Pose may seem easy at first, but it is, in fact, very challenging. It strengthens the abdominal muscles and the quadriceps, as well as small muscles in the back used to support posture. Sitting on the floor with your legs stretched out in front of you, sit up tall with your shoulders over your hips. Flex your feet and push out through your heels. Place your palms on the floor next to your hips. Hold in this position for about 30 seconds and release.
Seated Forward Bend
Seated Forward Bend stretches the backs of the legs, from hamstrings to calves, and also stretches the lower back and shoulders. From Staff Pose, sit up tall, stretching the crown of your head toward the ceiling. Inhale, bringing the arms straight up over head, and on an exhale, bend the upper body forward from the hips. Place your hands on your shins, or if you are flexible enough, you can take hold of your big toes from the inside with the first two fingers of each hand. Keep your spine straight and your stomach on your thighs as you pull gently with your biceps strength, bending at the elbows. Hold here for 30 seconds and release.
Chair Pose
Chair Pose strengthens the hamstrings, quadriceps, and foot and ankle complex, and it opens the shoulders and chest. Standing with your feet together and your arms at your sides, bend your knees and lower yourself as if you were sitting back in a chair. Straighten your arms overhead and rotate them in so that the palms are facing each other. Move your knees and shins back so that your toes are visible in front of them when you look down. Bring your thighs parallel to the floor. Hold here for 30 seconds and release.
Tree Pose
Tree Pose works on balance while strengthening the stabilizer muscles in the leg, ankle and foot. It is also a very balancing, calming posture. Stand with your feet together and your arms at your sides. Pick up your right foot and place the sole of the foot on the inside of your left thigh. Your right leg should make a triangle shape. Balancing on your left leg, bring your palms together in front of your chest or straighten your arms up over your head. Hold for 30 seconds; then release and switch to the other side.
Member Comments