10 Yoga Poses

Yoga provides a challenging yet relaxing form of exercise. Beginners and experts alike can benefit from practicing yoga poses, as the level of intensity can increase with improvements in flexibility and strength. Although many yoga poses and variations exist, practicing even a few basic poses can improve health and strength.

  1. Tree Pose

    • Stand straight. Lift and bend one leg and allow the foot to rest on the side of the standing leg. Keep the foot either above or below the knee, but not directly on it. Balance on the standing leg, lifting the arms above the head if you can maintain the balance. Repeat with the other leg.

    Standing Forward Bend

    • From a standing position, bend over from the waist while keeping your back straight. Let the arms drop towards the floor and try to touch your toes or the floor if possible. Hold for a minute, then slowly pull back up.

    Downward Dog

    • Begin this pose on your hands and knees. Push up with both hands and knees to form an upside-down V shape. Try to keep arms and legs straight, and keep the head in line with your arms. Lower your heels to the floor if you can, but do not strain yourself. If your heels don't touch the floor, stand on the tips of your toes.

    Pigeon Pose Variation

    • Start on hands and knees. Pull the right foot in to where the leg and torso meet, and rest the right foot and shin on the floor. The right foot should be directly under the left side of your hip. Stretch the left leg backwards. Lean over the bent right leg as much as possible. Extend arms above your head or rest on your elbows, depending on flexibility. Repeat with the other leg.

    Cat/Cow Pose

    • Start on hands and knees. For the cat pose, tuck your head under and arch your back so that it forms a hump. Switch to the cow pose by pulling your your head up and back, and arching your back the other way. Slowly shift back and forth between the two positions.

    Child's Pose

    • Start on hands and knees. Slowly move backwards and down until you are laying on top of your bent knees. Pull the arms to your side and rest your forehead on the floor.

    Bound Angle Pose

    • Begin in a sitting position, legs straight out in front of you. Bend both knees and pull your feet as close to your groin as possible so that the soles of your feet touch. Lean over as much as you can.

    Reclining Hero Pose

    • Sit in a kneeling position. Pull your legs slightly out to the side so that the sit bones touch the floor, or at least come close. Slowly bend over backwards, using your arms to support you, until you are laying flat on your back with your knees still bent. Keep your arms at your sides.

    Half Bridge Pose

    • Start by lying down on your back. Keep your feet flat on the floor and bend the knees so that your feet are near your lower back. Keep the arms down by your side, and push up with your legs. Relax the upper body and neck--all of the pushing should come from the legs.

    Corpse Pose

    • Lay completely flat, stretched out on the floor. Spread your legs and arms slightly, and focus on breathing. You also can keep your eyes closed.