Crab Yoga Pose
The crab yoga pose is a great exercise for strengthening the arms and shoulders. It is also a great way to improve balance and stability.
To do the crab yoga pose, start in a tabletop position with your hands and knees on the ground. With your hands directly below your shoulders, press your palms into the ground and lift your knees off the ground. Keep your back flat and your head and neck in line with your spine.
Spread your fingers and press your palms firmly into the ground. Tuck your toes under and lift your hips up and off the ground. Hold the pose for 30 seconds to 1 minute.
To come out of the pose, slowly lower your hips back to the ground and press your hands into the ground to help you come up.
20 Yoga Poses
for Runners
Running is a great way to stay in shape, but it can also be hard on your body. The repetitive motion of running can lead to injuries if you’re not careful. Yoga can help you stay healthy and injury-free. Here are 20 yoga poses that are perfect for runners.
1. Child’s Pose
This is a great pose to do at the beginning or end of your run. It will help stretch your hips, thighs, and calves.
2. Downward-Facing Dog
This pose will stretch your hamstrings, calves, and back. It’s also a great way to get your heart rate up.
3. Camel Pose
This pose will stretch your chest and back. It’s a great way to open up your body after a run.
4. Bridge Pose
This pose will stretch your hips, thighs, and back. It’s a great way to end your run and help you cool down.
5. Warrior I
This pose will stretch your hip flexors and quadriceps. It’s a great way to start your run and warm up your muscles.
6. Warrior II
This pose will stretch your hip flexors, quadriceps, and shoulders. It’s a great way to add intensity to your run.
7. Triangle Pose
This pose will stretch your hip flexors, hamstrings, and calves. It’s a great way to improve your balance.
8. Half Camel Pose
This pose will stretch your chest and back. It’s a great way to relax your muscles after a run.
9. Half Moon Pose
This pose will stretch your hips, hamstrings, and calves. It’s a great way to improve your balance.
10. Tree Pose
This pose will stretch your hips, hamstrings, and calves. It’s a great way to improve your balance.
11. Extended Triangle Pose
This pose will stretch your hips, hamstrings, and calves. It’s a great way to improve your balance.
12. Half Camel Pose
This pose will stretch your chest and back. It’s a great way to relax your muscles after a run.
13. Fish Pose
This pose will stretch your chest, back, and neck. It’s a great way to improve your flexibility.
14. Child’s Pose
This is a great pose to do at the beginning or end of your run. It will help stretch your hips, thighs, and calves.
15. Downward-Facing Dog
This pose will stretch your hamstrings, calves, and back. It’s also a great way to get your heart rate up.
16. Camel Pose
This pose will stretch your chest and back. It’s a great way to open up your body after a run.
17. Bridge Pose
This pose will stretch your hips, thighs, and back. It’s a great way to end your run and help you cool down.
18. Warrior I
This pose will stretch your hip flexors and quadriceps. It’s a great way to start your run and warm up your muscles.
19. Warrior II
This pose will stretch your hip flexors, quadriceps, and shoulders. It’s a great way to add intensity to your run.
20. Triangle Pose
This pose will stretch your hip flexors, hamstrings, and calves. It’s a great way to improve your balance.
Basic Yoga Poses Chart
There are many benefits to practicing yoga, including improved strength, flexibility, and balance. But before you can reap those benefits, you need to know the basic yoga poses. This chart provides an overview of the most common yoga poses and their benefits.
Downward-Facing Dog
This pose stretches the entire body, strengthens the arms and legs, and tones the abdominal muscles.
Benefits:
• Stretches the hamstrings, calves, and shoulders
• Strengthens the arms and legs
• Tones the abdominal muscles
How to do it:
1. Start in a tabletop position with your hands directly below your shoulders and your knees directly below your hips.
2. Exhale as you tuck your toes under and lift your hips up and back, creating an inverted V shape with your body.
3. Hold the pose for five breaths, then release and return to tabletop position.
Warrior I
This pose strengthens the legs, tones the abdominal muscles, and opens the hips.
Benefits:
• Strengthens the legs
• Tones the abdominal muscles
• Opens the hips
How to do it:
1. Start in a standing position with your feet hip-width apart.
2. Step your left foot back about three feet and turn your left heel down so that your left toes are pointing towards the front of the mat.
3. Inhale as you raise your arms up overhead, and then exhale as you bend your left knee and sink your hips down towards the floor.
4. Hold the pose for five breaths, then release and repeat on the other side.
Camel
This pose stretches the entire front of the body, including the chest, hips, and quadriceps.
Benefits:
• Stretches the chest, hips, and quadriceps
How to do it:
1. Start in a kneeling position with your hands on your hips.
2. Inhale as you lift your head and chest up, and then exhale as you reach back and grasp your heels with your hands.
3. Keep your hips parallel to the ground as you arch your back and stretch your chest and hips.
4. Hold the pose for five breaths, then release and return to kneeling position.
Bridge
This pose strengthens the core muscles, glutes, and hamstrings.
Benefits:
• Strengthens the core muscles
• Tones the glutes
• Strengthens the hamstrings
How to do it:
1. Lie on your back with your feet flat on the floor and your legs bent so that your feet are directly below your knees.
2. Inhale as you lift your hips up off the floor, and then exhale as you press your feet into the floor and lift your hips up higher.
3. Hold the pose for five breaths, then release and lower your hips to the floor.
Savasana
This pose is a resting pose that allows the body to relax and rejuvenate.
Benefits:
• Relaxes the body
• Rejuvenates the mind and spirit
How to do it:
1. Lie on your back with your feet flat on the floor and your legs bent so that your feet are directly below your knees.
2. Place your hands at your sides with your palms facing up.
3. Close your eyes and relax your body and mind.
4. Hold the pose for five to ten minutes.
Dancers Pose In Yoga
The dancers pose in yoga is a deep hip opener that stretches the piriformis muscle and opens the hips. This pose is also known as the pigeon pose.
To do the dancers pose in yoga, start in downward dog. Bring your right foot forward between your hands, and turn your right knee out to the side. Keep your left leg straight. Lower your hips down to the floor, and rest your forehead on your right knee.
Stay in this pose for up to one minute, then switch sides.
Yoga Yin Poses
are a form of yoga that focuses on the connective tissues of the body. These poses are usually held for 3-5 minutes, and are perfect for anyone who wants to improve their flexibility and range of motion.
The following are some of the best Yin Yoga poses for beginners:
1. Seated Forward Bend: This pose stretches the hamstrings and lower back.
2. Child’s Pose: This pose stretches the hips, thighs, and ankles.
3. Supine Hand-To-Big-Toe Pose: This pose stretches the hamstrings and calves.
4. Pigeon Pose: This pose stretches the hips and glutes.
5. Lizard Pose: This pose stretches the groin and hips.
6. Half Camel Pose: This pose stretches the chest and shoulders.
7. Bridge Pose: This pose stretches the chest, hips, and hamstrings.
8. Cat-Cow Pose: This pose stretches the back and spine.
I am passionate about yoga and this is my blog. I have been practicing yoga for over 10 years and teaching for 5. Yoga has transformed my life in so many ways and I love being able to share that with others. My hope is that through this blog, I can help people learn more about yoga, connect with other yogis, and find inspiration to live a healthier, happier life.
