Stretch your arms so they’re parallel to the floor. This pose improves a yogi’s sense of balance and strengthens the thighs, ankles and spine.īegin by standing with your feet about four feet apart. Hold your hands at your heart’s center or extend your arms upward. Your pelvis should remain centered and your hips should be square. Place your opposite foot against your thigh or calve (but not your knee), with toes pointing to the floor. Stand on one foot and keep it firm on the floor. ![]() It also opens the groin, chest and shoulders. This pose increases stamina and stimulates the abdominal muscles. Gaze over your fingers in the direction of your lunge. Stretch your arms parallel to the floor, and make sure your torso remains square over your hips. ![]() Lean into the lunge to increase its intensity. Your front foot and torso should be parallel to the mat’s edges, with your back foot facing outward to the side. Lunge forward with one leg, positioning your thigh parallel to the ground. This pose opens the chest, shoulders and neck, while toning the shoulders, arms, thighs and calves. Raise your arms upward to the sky and relax your shoulders. Your torso should face forward in the direction of your lunge. This pose strengthens the thighs, calves and spine. You can hold your hands at your heart’s center or reach upward to the sky. Lean your torso slightly over your thighs. It also stretches the back, neck and spine.īend your knees and squat downward toward your heels, keeping your inner thighs parallel. This pose helps combat anxiety, headaches and fatigue. You may want to clasp your hands beneath your torso. Both your thighs and feet should be parallel. Press your feet and arms into the floor and push your bottom and torso upward. Start by lying on the floor, facing the ceiling. This pose stretches the lungs, shoulders and abs, while strengthening the spine. This pose differs from the similar upward-facing dog in that your legs and lower torso should remain on the ground. Press the thighs and tops of the feet into the floor. Straighten your arms and lift your chest off the floor. It also increases strength in the arms and wrists.īegin laying face-down on your mat. This pose improves posture and stretches the chest, lungs, shoulders and abdomen. Only your hands and the tops of your feet should touch the floor. Now press down through the top of your feet and lift your body off the floor. Your wrists should be parallel to the mat, and your arms should remain tight at your side. ![]() Upward-Facing Dog Or Urdhva Mukha Svanasanaīegin laying face-down on your mat. And, yes, it gets its name from a canine’s natural stretching motion.ģ. This pose energizes the body as it stretches hamstrings, calves and spine. Gaze between your knees and relax your neck. Your body should come into the shape of an “A.” Straighten your legs, but avoid locking them. Lift your knees off the floor, reaching your pelvis upward, as if your hips and thighs are being pulled backward. Spread your fingers wide and distribute your weight evenly across your hands. Your fingers should point to the top of your mat. Place your wrists under your shoulders and knees under your hips. Downward-Facing Dog Or Adho Mukha Svanasanaīegin on your hands and knees (or in cow pose). Plus, it stretches your hips and thighs before class gets underway.Ģ. This resting pose is a great way to slow your breath and calm your mind. You can extend your arms or tuck them behind you. Lengthen your spine and stretch forward between your thighs. Spread your knees wide in a “V” shape, with your big toes touching behind you. And always consult a physician before taking up a new fitness regimen. If you’re new to the practice, try getting started with these 12 basic yoga poses. There’s no shortage of reasons for athletes to take up yoga.
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