Yoga Poses

Yoga poses can be categorized in several ways; according to difficulty, type (seated, standing, etc.), benefits, etc. The most popular yoga exercise is probably the Lotus Pose, because its use is not limited to yogic practice, but also for meditation exercises in general. To give you an idea of how simple or complex yoga exercises can be, here are some of the more popular yoga poses performed by beginners and the intermediate to advanced yogis.

Downward Facing Dog

This pose is a favorite among students of all levels because it’s relatively easy to do but can still be physically challenging and rewarding. It builds upper body strength and stretches the hamstrings and the muscles in the calves, legs, and back.

To do the Downward Facing Dog, start on all fours with your knees hip-width apart and then slowly lift your knees off the ground. Walk the hands forward until your body is angled at a comfortable position with your legs straight and feet flat on the yoga mat. Remember to keep your back and legs straight while you hold this pose. When you reach the end position, your body should resemble an upside down V.

Head to Knee Forward Bend

Also called Janu Sirsasana, this pose is classified as a bend and twist yoga exercise and is recommended for students of all levels. This pose is known to help relieve headaches, back pain, and menstrual cramps by stretching the spine and hamstrings, and engaging the muscles in your back and shoulders.

To do this pose, sit with one leg outstretched in front of you and the other folded inwards, bringing the sole close to the groin. Then bend over your outstretched leg and bring your forehead as close to the knee as possible. If you can, reach your arms forward while bent low and cradle your foot with your hands. If you experience discomfort from bending too low, you can use an exercise band to connect your hands to your foot.

Supported Shoulder Stand

This yoga exercise is one of the easier inversion poses you can do, and can be performed even by beginner students but preferably with guidance. For those who don’t know, inversion poses are simply defines as yoga exercises where the feet are positioned higher than the head. The Supported Shoulder Stand stretches the muscles in the neck and shoulders, firms the glutes, tones the legs, and helps stimulate prostate glands.

To do the Supported Shoulder Stand, start by lying on your back and then lift your legs up and off the floor. Place your hands on your lower back to provide support and that extra push to lift your legs and torso off the floor until all your weight falls on your shoulders. For beginners, you can also try doing this pose first with your legs against the wall, so you can ease into the difficulty of the pose.

Crane Pose

This is one of the more complex yoga exercises suited for intermediate to advanced students. The Crane Pose targets and engages the core muscles while building muscle strength in the arms and legs as well. This pose is also known to open up the hips and stretch that back. The Crane Pose is often classified as an arm balancing pose because it involves lifting your body off the ground, with all your weight supported only by the arms.

To do the Crane Pose, start on a squatting position with your knees a little over hip-width distance. Then place your hands flat on the yoga mat and using your arms for support, lift your body off the ground, with your elbows bent and your inner thighs pressing against the sides of your torso. For the more advanced students, you can try bending your elbows a bit further so that your upper arms are touching your shins. Breathe deeply in and out while holding this pose.

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