1) Mountain Pose
Mountain pose is a very traditional yoga pose. It is also one of the most important and foundational poses you can do. Here are 10 benefits of mountain pose: 1) it helps with proper posture, 2) it calms your nervous system, 3) it strengthens your core and back muscles, 4) it improves balance, 5) it improves circulation, 6) it reduces fatigue and stress levels, 7) it tones muscles and joints, 8)
2) Downward Facing Dog
Downward Facing Dog is a great pose for stretching your hamstrings and lower back. It also helps to strengthen your arms and shoulders. Start on all fours with your hands below your shoulders and your knees below your hips. Place the tops of your feet on the ground, but keep them pointing slightly inward. Lean forward onto the balls of your feet and curl the toes under. Press through the balls of your feet, straighten your legs as much as possible, lift up onto the toes, draw in the belly button towards spine, and raise up through the crown of head to stretch out every fiber of this amazing muscle you call a body!
3) Warrior I
Warrior I is a great pose for strengthening your hips, thighs, hamstrings and lower back. Stand with your feet about three feet apart. Turn your right foot out so that it's at about a 45-degree angle from the front of your mat. Bend your left knee and shift the weight of your body forward onto the ball of that foot and then bend down to touch both hands on the floor at the edge of your mat. Straighten both legs as much as you can without discomfort and press into the palms of both hands to lift up back to starting position. Repeat on opposite side, reversing legs and moving into Warrior II pose.
4) Warrior II
Warming up before your home practice is important and Warrior II is a great pose to help loosen up your lower back. Starting on your hands and knees, step one foot out behind you so it's flat on the ground and straighten your back leg so that it's parallel with the ground. Extend both arms out in front of you, shoulder height, palms facing down. If this feels okay to do then you can try walking your feet closer together until they're just an inch or two apart, but don't over-tighten or strain yourself while doing so.
5) Triangle Pose
Triangle Pose is a great pose for stretching the legs and relieving tension in your thighs. Start by standing with your feet about three feet apart, turn your right foot out so that it's at a ninety degree angle from the left, and place your hands on either side of the body with fingers pointing straight ahead. Shift your weight onto the left leg and slowly bend both knees slightly while keeping the right knee over the ankle. Keep an upright torso as you bend at the hips to lower down towards the floor. If you feel any discomfort in your back knee, keep it extended or bend it more gradually.
6) Half Camel Pose
One of the most basic yoga poses, Half Camel Pose is a relatively easy pose to do. It stretches the back and opens up your chest area. To get into it, start on your hands and knees with your hands under your shoulders and knees directly under your hips. Keep your arms shoulder-distance apart from each other so you can maintain a straight back. Then press down through both sets of heels as you reach back with one hand to grab onto the outside edge of one foot or ankle. Pull that leg back and keep the other leg stretched out on its toes. Hold for a few seconds before switching legs.
7) Cat-Cow Pose
The Cat-Cow Pose is a great stretch for the back, neck, and spine. It can also strengthen and lengthen the abdominal muscles. Start on your hands and knees with your palms on the ground. Place your knees hip-distance apart and spread your fingers wide apart to create an even line from the heels of your hand to the toes of your feet. Tuck your chin in toward chest, open up through the front of your chest, and tuck your pelvis under as you slowly arch back like a happy cat (cow). Hold this position for 3-5 breaths before coming back down to starting position by rounding forward like a sad cow (cat). Repeat at least 5 times with each variation.
8) Cobra Pose
This pose is one of the most well-known poses in yoga, and for good reason. It stretches the front of your body, and strengthens your back muscles. All you need to do is lie down on your stomach with your hands under your shoulders, then pull yourself up into a sitting position. Hold it for as long as you can before lowering back down. Repeat this process five times.
9) Child's Pose
Child's pose is an excellent stretch for the lower back and hips. It can also be practiced to help alleviate stress. Sit on your heels with your toes touching behind you, then fold forward, stretching your arms out in front of you. If it feels good, you can bring your forehead to the ground and rest there for a few breaths.
10) Corpse Pose
Lie on your back with your arms by your sides and palms facing up. Pull the toes of the feet together and let the knees fall open to each side. Resting on the ground, feel the weight of your body sink into it as you release any tension from your mind and muscles. To come out of this pose, slowly roll up to a sitting position.
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