Yoga

Benefits

Example Exercises

Mountain

Mountain Pose Stand with your feet together or hip-width apart. Ground down through the four corners of your feet. Roll your shoulders away from your ears, draw your shoulder blades down your back, and lift the crown of your head.
Engage your thighs, draw your belly button in, and lengthen up through the spine. Turn your palms facing the front of the room. Relax your jaw and unfurrow your brow. Breathe easy.

Down-Dog

Downward-Facing Dog From all fours, walk your hands 6 inches in front of you. Tuck your toes and lift your hips up and back to lengthen your spine. If your hamstrings are tight, keep your knees bent in order to bring your weight back into the legs.
Spread your fingers wide, press into your hands, and rotate your arms so that your biceps are facing toward one another. Press your thighs back toward the wall behind you.

warrior

Warrior II Stand with feet wide, 3–4 feet apart. Shift your right heel out so your toes are pointing slightly inward. Turn your left foot out 90 degrees. Line up your left heel with the arch of your right foot.
Bend your left knee to a 90-degree angle, keeping the knee in line with the second toe to protect the knee joint. Stretch through your straight back leg and ground down into the back foot.
On an inhale, bring arms to a T at shoulder height. Draw your shoulder blades down the back. Spread your fingers and keep palms facedown. Gaze over the front fingers. As you exhale, sink deeper into the stretch.

triangle pose

Triangle Stand with feet wide, 3-4 feet apart. Shift your right heel out so your toes are pointing slightly inward. Turn your left foot out 90 degrees. Line up your left heel with the arch of your right foot.
Keeping both legs straight, ground through your feet. Lift arms into a T at shoulder height. Reach forward with your front arm. When you can’t reach anymore, hinge at the front hip.
Bring your front arm down to your shin, a foam block, or the ground. Lift your back arm up toward the sky and spread your fingers. Take your gaze down to the floor or up toward your lifted hand.

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