8 Most Effective Yoga Poses You Should Try ~
In the first few posts, we’ve introduced you to the world of yoga and discussed the different yogic techniques. Whether you’re doing yoga at home or attending yoga classes in your locale, and whether you’re a beginner or a master yogi, it is important to determine and understand what’s best for your body. Now that you’re familiar with the different yogic postures, it would be surely worthwhile to talk about the most effective yoga poses to help you get the most out of your yoga experience!
1. Downward Facing Dog
The downward facing dog is commonly used in many yoga styles, and also considered as one of the most effective foundational poses utilized in many classes. So if you’ve attended a class or two, you might be familiar with this already. It is deemed effective by many because it helps strengthen the arms and shoulders, reinforce the back, and builds up leg and thigh muscles. This also improves the blood circulation of the body naturally.
To perform the downward facing dog, just make your way to a tabletop position. Make sure that your shoulders and wrists are aligned as well as your hips and knees are lined up straight. Keep your spine flat, relax, and focus your attention to your feet.
2. Yoga Squat or Garland Pose
The yoga squat or the garland pose is also called “Malasana”, which is done by simply doing a squat pose with the heels in and the toes pointing outward. While in this position, hands are clasped together and placed in front of the chest, similar to a praying position, while also focusing on your breathing. The yoga squat is considered effective by many yogis because it helps stimulate metabolism. It also stretches (and relaxes) muscles in your hips, thighs, calves, and alleviate spine and back pains. Aside from this, the yoga squat or malasana can also strengthen your core, your arms, quadriceps, and more!
I’ve been sitting at a desk for most nights of this week, furiously trying to whip through presentations and research whilst trying to stay awake! (Not too successful…). It’s very “Asian” but this is my favourite default posture as soon as my bum gets sore!! It’s also quite nice after backbending to release through the lower back with a gentle forward bend. ⠀ ⠀ Roll up a towel or mat and prop it under the heels if they don’t quite reach the floor 💁🏻♀️⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #myyogajourney⠀ #yoga ⠀ #yogalove⠀ #ashtanga⠀ #ashtangayoga⠀ #ashtangi⠀ #perthyoga⠀ #yogaperth⠀ #yogacommunity⠀ #malasana⠀ #yogasquat⠀ #squat⠀ #hipopener
3. Seated Spinal Twist
The seated spinal twist is one of the most effective yoga poses if you want to relax your body after a long day at work! By doing this yoga pose, you stretch a lot of muscles in your body, including shoulders, neck, arms, calves, hips, thighs, back, glutes, obliques, among others. With its benefits to the body, it seems like a lot of work. But in fact, doing the seated spinal twist is very simple. While on your mat, extend your legs forward then place your right foot just on the left side of your left knee. Then, twist your body to the other direction, which is on your right, placing your right palm just behind your right backside. Do the same on the other side. Isn’t that relaxing?
🦋 B E • S T I L L 🦋 When I run after what I think I want, my days are a furnace of stress and anxiety; if I sit in my own place of patience, what I need flows to me, and without pain. From this I understand that what I want, also wants me, is looking for me and attracting me. There is a great secret here for anyone who can grasp it. – Rumi . . . #whateveryouneed #rightmoment #bepatient #listentothesilence #bestillandknow #yoga #yogatwist #yogagirl #yogisofinstagram #yogajourney #yogainspiration #yogamotivation #yogaeverydamnday #yogaeverywhere #fortheloveofyoga #fitness #wellness #deepbreath #deepbow #deepgratitude #borabora #frenchpolynesia #thebugsatemealive #allforapicture
4. Child’s Pose
Child’s pose, or malasana, is often done as a ‘resting position’ in most yogic techniques and classes. It is also frequently utilized as a ‘breathing space’ before slowly moving to another posture. Although malasana is relatively an unchallenging posture, it actually has a lot of benefits to the body too! Aside from relaxing the mind and body, it also stretches a lot of muscles and gently relaxes the neck, shoulders, and spine.
To do the child’s pose, just kneel, and sit on your heels while touching your two big toes. While paying attention to your breathing, bend your torso forward while extending your arms as far as you can, with your forehead and palms touching the ground. Now, can you feel that satisfying stretch? I’m pretty sure you’re feeling so relaxed right now.
5. Mountain Pose
Tadasana, or Mountain Pose, is commonly known as the foundation of all the standing poses. To do this, simply stand straight with your feet together, with arms at the sides of your body. While focusing on your breathing, just feel the energy moving from your feet, to your calves, thighs, hips, stomach, chest, shoulders, and finally, to your head. Relax your mind, and feel the stretch in your whole body.
#mountainpose for day 1 #BalancedFlow 😍 stay tuned for day 2 👉 #treepose @lotuscrafts_meditation is one of our sponsors. Join us and get the chance to win something amazing from their wonderful online shop, like my meditation pillow you can see in the picture 😍 • We have many more sponsors, check out the hashtag #BalancedFlow and find the flyer, to get all the details. Can't wait to flow with you 💙 ____________________________ #yogapants #yogachallenge #dancingishappiness #yogalove #girlwiththecurls #yogaeveryday #balanceiskey #darmstadt #frankfurt #yogajournal #asana #yogaposes #focus #yogajournalgermany #yogaeverywhere #dancer #challenge #herausforderung #whywalkwhenyoucandance #niyamapants #niyamasports #yogaflow #balance #enjoylife #february #love #onziegear
6. Forward Bend
The forward bend is a very straightforward yoga pose that you can perform in the comfort of your own home — and yes, even without a yoga mat! However, don’t be deceived — it is not as easy as it sounds!
Uttanasana, which is another term for standing forward bend, is an effective stress-reliever as it is known to calm the nerves and relax the mind and body. On top of that, this pose also alleviates tension in the neck, shoulders, spine, and back.
So to do this, you have to stand straight with your feet only inches apart. Bend forward and try to reach your stomach to your thighs, with your hands touching your feet. If you couldn’t do it on your first try, that’s absolutely normal. Mastering the standing forward bend takes time and practice, and you can definitely try modifying this posture for your ease and comfort.
Did you follow my IG stories? . . I had such a great night at our @breathepilatessg open house. Thank you everyone for showing up & participating in the classes and workshops. Thank you @breathepilatessg team for putting in such a tremendous effort for a fabulous event! . . Special shoutout to @jaclynfong @jorissa @jasmine_yoga @triathelabel for your support! . . Look forward to the rest of 2018! 🧡
7. Warrior I
Unlike the first few poses discussed, Warrior I necessitates proper training, focus, and physical strength. This dynamic posture soothes as well as strengthens the thighs, calves, back, as well as the shoulders and neck.
Do a mountain pose or tadasana as a starting position. Put your right foot forward on a 90-degree angle to your knee and calves, with the other foot 4-5 feet away at the back and pointing outwards (left side). Put your weight on the heel of your left foot, then gently lift your arms above your head, and feel the stretch in your abdomen, chest, shoulders, and arms. Gently look up, and focus on your breathing. Hold up to a minute, and do the same on the other side.
Savasana may be ‘just’ a resting position, but it is actually one of the most important and critical yoga poses. After sweating over a series of movements and postures, this is where you completely relax your mind, your senses, and your muscles, and just feel the flow of good energy throughout your body. Just lie flat on your back, with your arms relaxed on your sides and palms facing upwards. Close your eyes, focus on your breathing, and welcome serenity and peace.
You don't have to be physically flexible for yoga. The flexibility of yoga is within the mind. ◇ Yesterday morning when heading out the door to teach my 8:30am class I realized I had left my set of keys for the studio in @luleestj, where I work a couple of days a week. Years ago, if this would have happened, I would've belittled myself, yelled + cursed. Yesterday, I took a deep breath and allowed myself space to feel frustrated. I didn't say a word. I just took a deep breath and walked out the door, headed for the car + drove to the studio. I calmly messaged a few people who I knew had keys and mentally prepared myself to teach the class outside. An early student helped me move things around to accommodate the space. ◇ When additional students arrived, for the most part, they looked confused and I'm sure a few thought about turning right around to leave. Still, I invited them to set their mats down to create space for themselves and so they did. ◇ It was divine timing that the class was smaller than it has been over the past several months and everyone fit on the deck nicely. ◇ My entire plan for the class went out the window. In fact, the obstacle made me forget everything I had planned for the class. I did, however, have my Bluetooth speaker and music. ◇ The point? Flexibility. We have to have it in order to keep our sanity. You don't have to touch your toes. That's not it at all. Yoga is learning and practicing flexibility in those moment you want to belittle yourself (or others), yell, curse or turn around and walk away because the situation isn't what you expected it to be. ◇ Thank you to all of these amazing students + their flexibility yesterday. Your light shines bright.