You can incorporate yoga into your workout routine or have it as a standalone exercise. Yoga poses combine relaxation techniques, stretching, and strength training. Online yoga classes can allow you to practice from the comfort of your home. Here are the six most common yoga poses:
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1. Child’s Pose
A child’s pose, or balasana, helps promote relaxation and reduce stress levels. This pose stretches your hips, thighs, ankles, lower back, and knees. You can also do this pose to relax your neck, shoulders, and spine.
You can start balasana by kneeling on your yoga mat, folding your torso downward, and resting your rear on the back of your feet. Your body should be bent forward with your head touching the floor. You can rest your head on a cushion for comfort and stay in a child’s pose for several minutes. Breathe deeply to help you calm your mind and body.
2. Tree Pose
Tree pose, or vrksasana, strengthens your legs and improves your balance and coordination. This yoga pose can also help boost your focus and concentration. You can also do a tree pose if you want to strengthen your spine and ankles.
For a tree pose, stand straight, bring your hands together in the prayer position, and lift them. After that, bend your left knee and press your left foot on your right inner thigh. Focus on breathing in and out during a tree pose. Switch legs after several minutes.
3. Standing Forward Bend
Also known as uttanasana, the standing forward bend helps strengthen your leg muscles. This yoga pose can relieve stress, manage anxiety, and calm your nerves. Starting in a standing posture, arch your body forward so your head touches your shin bones. Your palms should be flat on the floor during the standing forward bend.
If bending far forward is difficult, you can bend your knees until your body adjusts to a full uttanasana. This pose can stretch your knees and thighs when you hold it for several minutes and practice regularly.
4. Mountain Pose
Mountain pose, or tadasana, aims to improve your posture and strengthen your legs. The mountain pose can also increase awareness of your body’s alignment. During online yoga classes, an instructor can guide you through a mountain pose. Stand still on your mat with your chest open and broad.
Feel your feet on the floor and lengthen your spine as you lift the crown of your head toward the ceiling. Bring your hands to your heart center and press your palms and engage your core muscles. Take deep breaths, and with each exhalation, feel your spine elongate. You can keep your feet together during this pose or stand with your feet hip-distance apart for more balance.
5. Downward-facing Dog
The downward-facing dog pose, or adho mukha svanasana, can enhance your flexibility. From a standing position, get down to the floor, and place your hands and knees on your yoga mat. Tuck your toes under and raise your body upwards, and extend your knees slightly. Lift your rear toward the sky and stretch your arms.
After that, straighten your legs, push your heels onto the ground, and lengthen your torso. Keep your head between your elbows and hold on for several minutes. The downward-facing dog pose forms an inverted V-shape, stretching your upper and lower body.
6. Corpse Pose
The corpse pose, or savasana, fosters deep relaxation and can help improve sleep quality. This pose can make the end of your yoga classes to help you have a peaceful moment. With continuous practice, you can sink into a meditative state with a savasana.
During the corpse pose, find some comfortable ground or lie on your yoga mat. Allow your arms to rest alongside your body. Close your eyes and take deep breaths for your body to relax. If your lower back is sensitive, you can place a blanket under your head to manage any discomfort. Try to let go of distracting thoughts to help calm your mind.
Sign Up for Online Yoga Classes
You can sign up for online yoga classes to maximize the benefits that come with this practice. Browse pre-recorded sessions or attend live classes, depending on your schedule. Certified yoga instructors can guide you through all the poses for better results. These experts understand anatomy, neurology, and physiology to help you work on your body and mind.
