Plank Pose
Plank Pose is a yoga pose that is excellent for strengthening your core, arms, and shoulders. Here’s how to do it:
Begin on all fours with your wrists directly under your shoulders and your knees directly under your hips.
Step your feet back one at a time, keeping your toes tucked under and your heels reaching back.
Your body should be in a straight line from your heels to the top of your head. Keep your core engaged and your shoulders away from your ears.
Hold the pose for 30 seconds to a minute, or as long as you can maintain proper form.
To release the pose, slowly lower your knees to the mat and come back onto all fours.
As you become stronger, you can increase the length of time you hold the pose or add variations such as lifting one leg or arm off the ground. Plank Pose is a great addition to any workout routine and can help improve your posture and overall strength.
Warrior II Pose
Warrior II Pose is a yoga pose that strengthens the legs, hips, and core while improving overall balance and stability. Here’s how to do it:
Begin in a standing position at the top of your mat. Take a deep inhale, then as you exhale, step your left foot back about 3-4 feet, turning it out at a 90-degree angle.
Pivot your right foot slightly inward, so that your right heel is aligned with the arch of your left foot.
On an exhale, bend your right knee over your right ankle, keeping your knee in line with your second toe. Keep your left leg straight and strong.
Stretch your arms out to the sides at shoulder height, keeping them parallel to the floor. Gaze over your right fingertips.
Hold this pose for several deep breaths, focusing on your alignment and strength in your legs, hips, and core.
To come out of the pose, straighten your right leg and step your feet together at the top of your mat. Repeat on the other side, stepping your right foot back.
Remember to keep your shoulders relaxed and down, and engage your core to maintain stability in the pose. With regular practice, you can deepen your Warrior II Pose and hold it for longer periods of time.
Chair Pose
Chair Pose, also known as Utkatasana in Sanskrit, is a yoga pose that strengthens the legs, glutes, and core while improving overall balance and stability. Here’s how to do it:
Begin in a standing position at the top of your mat. Inhale and raise your arms overhead, keeping them shoulder-width apart and palms facing each other.
As you exhale, bend your knees and lower your hips down as if you’re sitting in an imaginary chair. Keep your knees together and your thighs parallel to the floor.
Shift your weight into your heels and lift your toes off the mat. If possible, lower your hips a little deeper.
Keep your arms extended overhead, or bring your palms together in prayer position at your heart center.
Hold this pose for several deep breaths, focusing on your alignment and strength in your legs, glutes, and core.
To come out of the pose, inhale and straighten your legs, lowering your arms to your sides.
Remember to keep your spine straight and your shoulders relaxed, and engage your core to maintain stability in the pose. With regular practice, you can deepen your Chair Pose and hold it for longer periods of time.
Bridge Pose
Bridge Pose, also known as Setu Bandhasana in Sanskrit, is a yoga pose that strengthens the glutes, hamstrings, and lower back while improving overall flexibility and posture. Here’s how to do it:
- Begin by lying on your back with your knees bent and feet hip-width apart. Your arms should be by your sides with your palms facing down.
- As you inhale, lift your hips up towards the ceiling, pressing your feet and arms into the mat. Keep your chin tucked and your gaze towards your chest.
- Roll your shoulders under and interlace your fingers behind your back. If this is uncomfortable, you can keep your arms by your sides.
- Hold this pose for several deep breaths, focusing on lifting your hips higher and opening your chest.
- To come out of the pose, slowly release your hands and roll your spine back down onto the mat.
Remember to keep your feet and knees hip-width apart, and avoid letting your knees fall inward. Engage your glutes and hamstrings to lift your hips higher, and keep your neck and shoulders relaxed. With regular practice, you can deepen your Bridge Pose and hold it for longer periods of time.
Dolphin Pose
Dolphin Pose is a yoga pose that strengthens the arms, shoulders, and core while stretching the hamstrings and calves. Here’s how to do it:
Begin on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips.
Lower down onto your forearms, keeping your elbows directly under your shoulders. Interlace your fingers together, and press your forearms and palms into the mat.
Tuck your toes under and lift your knees off the mat, coming into a downward facing dog position on your forearms.
Walk your feet in towards your hands, bringing your hips up and back towards the wall behind you. Keep your head and neck relaxed, and gaze towards your feet.
Hold this pose for several deep breaths, focusing on lifting your tailbone towards the ceiling and pressing your forearms and palms into the mat.
To come out of the pose, lower your knees back down to the mat and rest in child’s pose.
Remember to keep your shoulders relaxed and down, and engage your core to maintain stability in the pose. With regular practice, you can deepen your Dolphin Pose and hold it for longer periods of time. You can also explore variations such as Dolphin Plank Pose, where you lower your hips down into a plank position on your forearms.
