Many people don’t have the strength and/or body awareness to perform this posture with good alignment. I recommend most students learn this pose with their knees down. Focus on drawing the lower belly up to prevent dumping in the lower back. Keep your elbows in tight to your ribcage and stacked above your wrists.
Plank pose is one of the best ways to build core strength as well as strength and stability in the wrists, arms, shoulders and quadriceps. HOW TO DO IT: Start in downward dog. Roll forward onto the balls of your feet and lower your hips so that your shoulders come directly over your wrists and your hips are in line with the top of your head and shoulders. Keep your abdominal muscles contracted and your leg muscles engaged. Beginners can modify the pose by lowering their knees to the ground while keeping a straight, solid line through the knees, hips and head.
6.Vrikshasana (Tree Pose)
This pose gives you a sense of grounding. It improves your balance and strengthens your legs and back. It replicates the steady stance of a tree. Place your right foot high up on your left thigh. The sole of the foot should be flat and placed firmly. Keep your left leg straight and find your balance. While inhaling, raise your arms over your head and bring your palms together. Ensure that your spine is straight and take a few deep breaths. Slowly exhale, bring your hands down and release your right leg. Back in the standing position repeat the same with the other leg.
7.Extended Triangle Pose
Trikonasana. Such a classic standing pose! We live in a world where standing poses are often ignored, but this one is part of my regular practice come rain or shine. It is a glorious way to release your lower back, strengthen your core,and expand your body (and mind).
Students tend to collapse their lower body trying to get their hand or palm to the ground. Skip that step and place your palm either on a block outside of your shin or on your shin below your knee. This enables you to even out through both sides of your ribcage creating even length in the trunk of your body.
8.Kursiasana (Chair Pose)
An intensely powerful pose, this one strengthens the muscles of the legs and arms. It builds your willpower and has an energizing effect on the body and mind. Stand straight with your feet slightly apart. Stretch your arms but don’t bend your elbow. Inhale and bend your knees, pushing your pelvis down like you are sitting on chair. Keep your hands parallel to the ground and back straight. Take deep breaths. Bend gradually but make sure your knees don’t go beyond your toes.
9.Forward Bend (Uttanasana)
“Forward bends are a great counter to hunching over computers all day,” says in-house yoga teacher at Clif Bar Sadie Chanlett-Avery. And they’re great for when you don’t have a mat or a lot of space. Calming to the nervous system, forward bends also stretch out the spine, glutes and hamstrings and strengthen the quadriceps and knees. HOW TO DO IT: Stand with your feet hip-distance apart. Fold forward at the hips, only going as far as your hamstrings allow. Keep your knees bent just a little and rest your stomach on your thighs. Advanced practitioners can straighten the legs. Chanlett-Avery recommends clasping the hands behind the back and bringing them overhead to increase mobility in the shoulders.
Inversions are a magical group of postures that reverses our perspective and give us a strong dose of empowerment. Tripod Headstand is one of the easier inversions to balance because of the large foundation. It’s also fantastic to understand if you want to move into advanced transitions such as lowering into arm balances.
Place the crown of your head on the ground with your hands shoulder-width apart and elbows stacking over the heels of your hands. Curl your toes under and straighten your legs to enter a Dolphin Pose. Focus on keeping the elbows in (engage your adductors) and draw your shoulders up away from the ground to prevent collapsing into your neck. Try walking your feet in without loosing these actions.
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