Yoga Core Poses
A strong core is key to performing many yoga poses and exercises safely and with proper alignment. The following yoga poses are some of the best for working your core.
Boat Pose
Boat Pose is a great pose for strengthening your abs and improving your balance. To perform Boat Pose, sit on the floor with your knees bent and your feet flat on the floor. Lean back slightly and lift your feet off the floor, keeping your knees bent. Extend your arms forward and hold the pose for a few seconds.
Crow Pose
Crow Pose is a challenging pose that works your abs, arms and legs. To perform Crow Pose, start in a squatting position with your hands on the floor in front of you. Place your feet on top of your hands, then lift your hips and thighs off the floor. Extend your arms forward and hold the pose for a few seconds.
Downward-Facing Dog
Downward-Facing Dog is a classic yoga pose that works your abs, arms and legs. To perform Downward-Facing Dog, start in a tabletop position with your hands and feet on the floor. Lift your hips and thighs into the air and extend your arms and legs. Hold the pose for a few seconds.
Upward-Facing Dog
Upward-Facing Dog is a great pose for strengthening your abs and improving your flexibility. To perform Upward-Facing Dog, start in Downward-Facing Dog. Lift your head and chest into the air and hold the pose for a few seconds.
Giraffe Yoga Pose
(Tadasana)
The Tadasana, or the “Giraffe Yoga Pose”, is a standing pose that is often used as a foundation for other poses. This pose is named for the resemblance of the spine in the pose to that of a giraffe.
To perform the Tadasana, start by standing with your feet together and your spine tall. Reach your arms overhead and clasp your hands together. Make sure that your shoulders are down and your abdominal muscles are pulled in. Hold this pose for a few breaths and then release.
The Tadasana is a great pose for improving balance and posture. It also helps to stretch the spine and the hamstrings. This pose can be performed by people of all ages and levels of experience.
Restorative Yoga Poses Without Props
There are many restorative yoga poses that can be done without props. In fact, many people find that using props actually takes away from the relaxation and restorative effects of the poses.
Here are a few of our favorite restorative yoga poses that can be done without props:
1. Seated Forward Bend
This pose is a great way to release tension in the back and neck. To do this pose, sit with your legs extended in front of you. Fold forward, reaching for your toes. If you can’t reach your toes, grab onto your ankles or shins. Hold the pose for 30 seconds to 1 minute.
2. Child’s Pose
This pose is a great way to relax the lower back and calm the mind. To do this pose, kneel on the floor and bring your big toes together. Touch your forehead to the floor, extending your arms out in front of you. Hold the pose for 30 seconds to 1 minute.
3. Legs Up the Wall
This pose is a great way to relax the entire body. To do this pose, sit next to a wall and lie down on your back. Bring your feet up the wall and relax your body. Hold the pose for 5 to 10 minutes.
4. Corpse Pose
This pose is the quintessential restorative yoga pose. To do this pose, lie down on your back and relax your body. Allow your mind to quiet down and simply breathe. Hold the pose for 5 to 10 minutes.
Printable Yoga Poses Chart
Printable Yoga Poses Chart
The printable Yoga Poses chart provides a detailed look at the 26 basic yoga poses. It includes an illustration of the pose, the name of the pose, and a written description of how to perform the pose.
This chart can be used as a reference guide when practicing yoga. It can also be used to help beginners learn the basic poses.
Yoga Poses For Back Flexibility
If you’re looking to improve your back flexibility, you’re in luck! There are a number of yoga poses that can help. In this blog post, we’ll take a look at five of the best poses for back flexibility.
1. Camel Pose
The Camel Pose is a great pose for improving back flexibility. To do the Camel Pose, start by kneeling on the floor. Then, lean back and place your hands on your heels. Push your hips forward and arch your back. Hold the pose for a few seconds, then release and return to the starting position.
2. Cobra Pose
The Cobra Pose is another great pose for improving back flexibility. To do the Cobra Pose, start by lying on your stomach on the floor. Then, place your hands on the floor next to your ribs. Push yourself up into a cobra pose, arching your back. Hold the pose for a few seconds, then release and return to the starting position.
3. Bow Pose
The Bow Pose is a great pose for improving back flexibility. To do the Bow Pose, start by lying on your stomach on the floor. Then, reach your arms back and grab your ankles. Bend your knees and pull your ankles towards your head. Hold the pose for a few seconds, then release and return to the starting position.
4. Wheel Pose
The Wheel Pose is a great pose for improving back flexibility. To do the Wheel Pose, start by lying on your back on the floor. Then, raise your hips and place your hands on the floor next to your head. Push your hips and hands up into the air, forming a wheel shape with your body. Hold the pose for a few seconds, then release and return to the starting position.
5. Camel Pose
The Camel Pose is a great pose for improving back flexibility. To do the Camel Pose, start by kneeling on the floor. Then, lean back and place your hands on your heels. Push your hips forward and arch your back. Hold the pose for a few seconds, then release and return to the starting position.
