Yoga Asana Poses
The following yoga asana poses are some of the most commonly used in the practice of yoga. They provide a basic foundation for a yoga practice, and can be used to help improve flexibility, strength, and balance.
Mountain Pose
Mountain pose, or tadasana, is a foundational pose that helps to improve balance and stability. It can also help to improve posture and alignment. To perform mountain pose, stand with your feet together, and press your heels firmly into the ground. Engage your quadriceps and glutes to lift your torso and press your shoulders down. Lift your chin and extend your spine upward. Hold for 30 seconds to 1 minute.
Downward-Facing Dog Pose
Downward-facing dog pose, or adho mukha svanasana, is a popular pose that helps to improve flexibility and strength. It also helps to stretch the hamstrings and calves. To perform downward-facing dog pose, start in downward dog position. Your hands should be shoulder-width apart, with your feet hip-width apart. Spread your fingers wide, and press your palms firmly into the ground. Engage your quadriceps and glutes to lift your torso and press your hips upward. Hold for 30 seconds to 1 minute.
Warrior I Pose
Warrior I pose, or virabhadrasana I, is a popular pose that helps to improve strength and flexibility. It also helps to open the hips and chest. To perform warrior I pose, start in a standing position. Step your left foot back 3 to 4 feet, and turn your left foot so that the heel is facing the front of the mat. Bend your right knee so that your right thigh is parallel to the ground. Extend your arms out to the sides, and turn your head to look at your right hand. Hold for 30 seconds to 1 minute.
Camel Pose
Camel pose, or ustrasana, is a popular pose that helps to open the chest and hips. It also helps to stretch the lower back. To perform camel pose, start in a kneeling position. Place your hands on your lower back, and press your hips forward. Reach back and grab your heels with your hands. Gently pull your heels toward your butt. Hold for 30 seconds to 1 minute.
Bridge Pose
Bridge pose, or setu bandha sarvangasana, is a popular pose that helps to improve flexibility and strength. It also helps to open the chest and hips. To perform bridge pose, start in a lying position. Bend your knees and place your feet flat on the ground. Press your feet into the ground, and lift your torso and hips into the air. Keep your shoulders and head on the ground. Hold for 30 seconds to 1 minute.
Four People Yoga Poses
The four people yoga poses are a series of poses that can be done with two or more people. They are a fun and playful way to connect with others and get a good workout.
The first pose is the two person warrior pose. To do this pose, stand facing each other about three feet apart. Raise your arms up to shoulder height and clasp your hands together. Step your left foot back and bend your left knee, making sure that your left ankle is directly above your left knee. Reach your arms out to the sides and look at each other. Stay here for five breaths.
The second pose is the two person tree pose. To do this pose, stand facing each other about three feet apart. Raise your arms up to shoulder height and clasp your hands together. Step your left foot back and bend your left knee, making sure that your left ankle is directly above your left knee. Reach your arms out to the sides and look at each other. Shift your weight onto your left foot and raise your right foot to your inner left thigh. Hold for five breaths.
The third pose is the two person boat pose. To do this pose, sit facing each other about three feet apart. Lean back slightly and place your hands on the ground behind you. Raise your legs off the ground, making sure that your knees are bent. Hold for five breaths.
The fourth pose is the two person bridge pose. To do this pose, lie down on your back facing each other about three feet apart. Bend your knees and place your feet flat on the ground. Press your feet and hands into the ground and lift your hips off the ground. Hold for five breaths.
Cats Pose Yoga
Cats have long been considered as symbols of grace and power. And what could be more graceful and powerful than a cat in a yoga pose?
While cats are not always the best at holding poses for very long, they can teach us a lot about how to move with agility, grace and ease. In fact, cats are natural yogis and can often be found in various poses throughout the day.
Below are some of the most common yoga poses that cats can be seen in.
The Downward-Facing Cat
This pose is a great way to open up the chest and stretch the back.
To do the Downward-Facing Cat, start on all fours with your hands directly below your shoulders and your knees directly below your hips.
Inhale and tuck your chin, then exhale and press your hips and tailbone up towards the ceiling as you round your back. Keep your head down and your gaze towards your navel.
Hold for a few breaths, then release and repeat.
The Warrior Cat
This pose is a great way to build strength and stamina.
To do the Warrior Cat, start in a standing position with your feet hip-width apart.
Turn your left foot out 90 degrees and your right foot in about 45 degrees.
Extend your arms out to the sides and then reach your left hand towards your right ankle and your right hand towards your left ankle.
Hold for a few breaths, then release and repeat on the other side.
The Half Camel Cat
This pose is a great way to open up the hips and stretch the back.
To do the Half Camel Cat, start in a kneeling position with your hips stacked over your knees.
Place your hands on your hips and press your hips forward as you arch your back and reach for the sky.
Hold for a few breaths, then release and repeat.
The Cat-Cow Pose
This pose is a great way to warm up your body and get your spine moving.
To do the Cat-Cow Pose, start on all fours with your hands directly below your shoulders and your knees directly below your hips.
Inhale and drop your bellybutton towards the floor as you round your back and look up at the sky.
Exhale and tuck your chin as you press your hips and tailbone up towards the ceiling and arch your back.
Repeat for a few breaths, then switch directions.
Yoga Couple Poses
Looking for a way to connect with your partner? Check out these yoga poses specifically designed for couples!
1. The Double Downward Dog: This pose is great for stretching out your spine and hamstrings. Start in downward dog, then have your partner walk in close to you. Have them put their hands on your hips and press down as you press up into downward dog. Hold for five breaths.
2. The Happy Baby: This pose is a great way to open up your hips and stretch your back. Have your partner lie on their back and bring their knees up to their chest. Have them grab onto their feet and pull them towards their chest. Hold for five breaths.
3. The Seated Forward Bend: This pose is a great way to stretch out your hamstrings and spine. Have your partner sit on the ground with their legs straight out in front of them. Have them fold forward, reaching for their toes. Hold for five breaths.
4. The Camel: This pose is a great way to open up your chest and stretch your back. Have your partner kneel on the ground with their hands on their hips. Have them lean back, reaching for their heels. Hold for five breaths.
5. The Wheel: This pose is a great way to open up your chest and stretch your back. Have your partner lie on their back and prop themselves up on their elbows. Have them press their feet into the ground and lift their hips and torso off the ground. Hold for five breaths.
Easy 3 Person Yoga Poses
There are a variety of yoga poses that can be done by three people. These poses can help improve communication and teamwork, and can provide a fun and challenging workout.
The Triangle Pose is a great pose for three people. It can help improve communication and teamwork, and can provide a fun and challenging workout. To do the Triangle Pose, stand in a line with your feet hip-width apart. Turn your left foot out 90 degrees and your right foot in about 45 degrees. Extend your arms out to your sides and hinge at your hips to lean to the left. Hold for five breaths and then switch sides.
The Warrior III Pose is another great pose for three people. It can help improve communication and teamwork, and can provide a fun and challenging workout. To do the Warrior III Pose, stand in a line with your feet hip-width apart. Turn your left foot out 90 degrees and your right foot in about 45 degrees. Bend your left knee and extend your left arm forward. Lift your right leg behind you and extend your right arm forward. Hold for five breaths and then switch sides.
The Half Camel Pose is a great pose for three people. It can help improve communication and teamwork, and can provide a fun and challenging workout. To do the Half Camel Pose, stand in a line with your feet hip-width apart. Extend your arms out to your sides and hinge at your hips to lean back. Push your hips forward and hold for five breaths.
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.
