1. Chair pose (utkatasana)
The chair pose is great for getting fit and is a deep thigh and core workout. It is also a great stress and anxiety reliever and it helps strengthen consciousness and focus. This pose can be repeated as many times as desired.
How to do this pose:
Stand with the feet hip-width apart.
Inhale and lift the arms up so that they are at a diagonal. The fingers should be pointing to where the wall and ceiling meet.
Exhaling, bend the knees as if sitting in an invisible chair, using the thighs and core.
Hold for about five breaths or longer if desired.
Inhale and come up to the starting position.
2. Four-Limbed staff pose (chaturanga dandasana)
The four-limbed staff pose involves controlled movement and core work. Therefore, it is great for weight loss and toning the arms, legs, core, shoulders, belly, etc. This pose can be repeated as it flows from pose to pose and is good to do at least three times.
How to do this pose:
Begin in the plank pose (Phalakasana) with the arms under the shoulders.
Exhale, bringing the knees, chest, and chin to the ground slowly. For a more difficult version of this pose, use the muscles to come down to the ground, keeping the body in a straight line as if doing a push-up.
This pose usually flows into another pose, or a break can be taken in this position while resting on the floor
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3. Warrior I (virabhadrasana I)
Warrior I works out the entire body and uses strength and stability. In practice, this pose can be done at least twice on each side.
How to do this pose:
Start in a high lunge with the front leg at a 90° angle and the back foot at a 45° angle.
Inhale and lift the arms up, opening through the heart, keeping the hips squared, and extending the spine.
Hold for 5–10 breaths.
Exhale and lower the hands down to frame the foot, coming out of the pose.
4. Warrior II (virabhadrasana II)
Similar to Warrior I, Warrior II is fun to do and is a great way to lose some weight. This pose is also good for focus. In practice, this pose can be done at least twice on each side.
How to do this pose:
Start in a high lunge with the front leg at a 90° angle and the back foot at a 45° angle.
Inhale and lift the arms up, opening through the heart, keeping the hips squared, and extending the spine.
Exhale and raise the arms out to the side. The right arm should point to the same side as the right leg, and the left arm should point back toward the left leg. The arms should be in line with one another, parallel across the body.
Find a spot of focus to stare at (drishti).
Hold for 5–10 breaths.
Exhale and lower the hands down to frame the foot, coming out of the pose.
5. Warrior III (virabhadrasana III)
Warrior III requires a lot of balance, core work, and thigh strength. In practice, this pose can be done at least twice on each side.
How to do this pose:
Start in a high lunge with the front leg at a 90° angle and the back foot at a 45° angle.
Inhale and lift the arms up, opening through the heart, keeping the hips squared, and extending the spine.
Hold for 5–10 breaths.
Exhale and lower the hands down to frame the foot, coming out of the pose.
6. Boat pose (navasana)
The Boat Pose, known as Navasana in yoga, is a core-strengthening asana that requires balance and engages the abdominal muscles. Here’s how to do it:
Start by sitting on the floor with your knees bent and your feet flat on the ground. Keep your back straight and your hands resting on the floor beside your hips for support.
Lift your feet off the ground, keeping your knees bent initially, and balance on your sitting bones. This is the Half Boat Pose.
If you’re comfortable in the Half Boat Pose, gradually straighten your legs to form a “V” shape with your body, keeping your toes at eye level. Your body should resemble a boat floating on water.
Extend your arms parallel to the floor, palms facing each other, or reach them forward alongside your legs if you need extra balance.
Keep your spine straight, chest open, and engage your core muscles to maintain balance.
Hold this pose for as long as you can, aiming to build strength over time. Breathe deeply and maintain a strong, steady posture.
To release, bend your knees and lower your feet to the floor. You can then return to a seated position.
Boat Pose is an excellent exercise for strengthening the core muscles, improving balance, and toning the abdominal area. It also helps with digestion and can be included in your regular yoga routine for overall physical well-being.
7. Crow pose (bakasana)
Crow Pose, also known as Bakasana in Sanskrit, is an intermediate yoga pose that strengthens the arms, wrists, and core while improving balance and concentration. Here’s how to do Crow Pose:
Start in a squat position with your feet hip-width apart and your toes pointing slightly outward. Place your hands on the floor in front of you, shoulder-width apart, with your fingers spread wide.
Bend your elbows slightly and lean forward, shifting your weight onto your hands.
Bring your knees as close to your armpits as possible. Your knees should rest on the back of your upper arms, just above the elbows.
Begin to shift your weight forward onto your hands while lifting your feet off the ground. Keep your gaze focused on a point on the floor in front of you to help with balance.
Engage your core and squeeze your knees against your arms to support your weight. Keep your feet close together.
As you gain confidence, you can straighten your arms and lift your feet higher, eventually extending your legs.
Hold the pose for as long as you can, breathing evenly.
To release the pose, gently lower your feet back to the ground and return to a squat position.
Crow Pose may take time to master, so be patient and practice regularly. It’s essential to warm up and stretch your wrists, arms, and hip flexors before attempting this pose, and it’s also helpful to use a cushion or blanket under your face in case you fall. If you’re new to Crow Pose, consider practicing with a qualified yoga instructor to ensure proper alignment and safety.
8. Dancer’s pose (natarajasana)
Dancer’s Pose, also known as Natarajasana in Sanskrit, is an advanced yoga pose that improves balance, flexibility, and strength. To perform Dancer’s Pose, follow these steps:
Start by standing tall in Mountain Pose (Tadasana). Ground your weight evenly through both feet.
Shift your weight onto your right foot. Bend your left knee and reach back with your left hand to grasp the inside of your left ankle.
As you hold your left ankle, extend your right arm forward at shoulder height.
Begin to kick your left foot into your hand, which will simultaneously lift your left leg behind you.
Keep your torso upright and extend your right arm and left leg away from each other, creating a stretch along the front of your body.
Try to lift your left leg as high as your flexibility allows while maintaining balance.
Keep your gaze focused on a point in front of you to help with balance.
Hold the pose for several breaths, feeling a stretch in your quadriceps and the front of your body.
To release the pose, gently lower your left leg and return to Mountain Pose.
Repeat on the other side by shifting your weight to your left foot, bending your right knee, and holding the inside of your right ankle with your right hand.
Dancer’s Pose can be challenging, so it’s important to practice patience and focus. As you improve your balance and flexibility, you can gradually work on extending your leg higher and increasing the duration of your hold. Practicing this pose regularly can help enhance your overall flexibility and strength.