Bhujangasana: Cobra Pose
Bhujangasana, also known as Cobra Pose, is a potent backbend that stretches the abdominal muscles and strengthens the spine. To perform this asana, lie
prone on the floor with your forehead touching the ground, keeping your feet together. Place your hands beneath your shoulders, elbows close to your body. Inhale and lift your chest off the floor, using your back muscles, not your arms, to lift. Keep your shoulders relaxed and your gaze forward. Hold the pose for a few breaths, feeling the gentle stretch in your abdomen. This posture not only invigorates the body but also boosts energy levels and improves posture.
Phalakasana: Plank Pose
Phalakasana, commonly called the Plank Pose, is a fundamental exercise for building core strength and stability. Start on your hands and knees, ensuring your wrists are directly beneath your shoulders. Step your feet back, extending your legs, and forming a straight line from head to heels. Engage your core muscles by drawing your navel towards your spine. Keep your body in a straight line, avoiding any sagging in the hips or raising them too high. Hold this pose, breathing steadily, to feel the deep engagement of your core. Plank Pose is a great way to strengthen your core, arms, and shoulders while improving your overall body posture.
Adho Mukha Svanasana: Downward Dog
Adho Mukha Svanasana, or Downward-Facing Dog, is a foundational yoga pose that stretches and strengthens the entire body. Begin on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart. Tuck your toes and lift your hips towards the ceiling, forming an inverted V-shape. Keep your back straight and your heels towards the floor, although they don't necessarily have to touch. Press firmly through your hands, spreading your fingers wide. This pose promotes flexibility, improves circulation, and calms the mind. In this asana, the body finds an ideal combination of strength and relaxation.
Setu Bandhasana: Bridge Pose
Setu Bandhasana, also known as Bridge Pose, is a heart-opening backbend that stretches the chest, neck, and spine while strengthening the back muscles. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms alongside your body with palms facing down. Inhale and lift your hips off the floor, squeezing your glutes and keeping your thighs parallel. Try to keep your chest towards the chin, without strain on your neck. Hold the pose for several breaths, feeling the stretch. This pose is great for alleviating stress, improving digestion, and relieving back pain.
Navasana: Boat Pose
Navasana, or Boat Pose, is an effective exercise for strengthening the core muscles and improving balance. Sit on the floor with your knees bent and feet flat. Lean back slightly, engaging your core, and lift your feet off the floor, keeping your knees bent, shins parallel to the floor. Extend your arms forward, parallel to the ground. Then try to straighten your legs if your balance allows, forming a V-shape with your body. Maintain a straight spine and steady breathing. Navasana is excellent for toning abdominal muscles, improving digestion, and building body equilibrium.
Vasisthasana: Side Plank
Vasisthasana, also known as Side Plank Pose, builds strength in the wrists, arms, and core, promoting balance. Start from Plank Pose. Shift your weight to your right hand, stacking your left hand on top of your right. Rotate your body to the left, stacking your left foot on top of your right. Keep your body in a straight line from head to heels. Extend your left arm towards the ceiling, opening your chest. Hold the pose, breathing deeply, to feel the engagement of your core and the stretch along your side. Vasisthasana builds mental focus and increases overall body strength.
Utkatasana: Chair Pose
Utkatasana, or Chair Pose, is a standing pose that strengthens the legs and core while improving balance. Stand with your feet hip-width apart and arms extended forward. As if you are about to sit in a chair, bend your knees and sink your hips down. Keep your back straight, your chest lifted, and your gaze forward. Ensure your knees do not go past your toes. Maintain deep breaths while holding the posture. Chair Pose provides both stamina and stability, and is an excellent preparation for other standing postures.
Vidrabhasana: Warrior Pose
Vidrabhasana, or Warrior Poses, come in multiple variations, building strength and stamina. Stand tall with your feet wide apart. Turn your right foot out 90 degrees and your left foot in slightly. Bend your right knee over your right ankle, keeping your thigh parallel to the floor. Extend your arms out to the sides, parallel to the floor, with your palms facing down. Turn your head to look over your right hand. Hold this pose, breathing deeply, while engaging the core. Warrior poses are very effective in improving balance and strengthening the legs, back, and shoulders.
